Recovering from quadriceps tendonitis
has anyone suffered from this injury? I'm recovering from it and I would like to know if there's any kind of exercise I could use to strengthen the quadriceps tendon?
I read about cyclist squats, but I'm not sure about it...
Please help me.
I would focus more on strengthening everything else around the knee rather than the quad. Mainly the tendon needs time to heal, which probably means very reduced volume and intensity temporarily. Very light movement should help get blood and synovial fluid moving through the area to help the process, but don't aggravate it further. Hot/cold contrast should help with that also.
Reduced volume and intensity is going to be one of the main keys for coming back from this. Back in 1996, I had quadriceps tendonitis that basically stopped me from lifting. I could barely sit down in a full bottom position with a broomstick on my back, probably the worst training pain I've ever had. I took some time off after the American Open (where I made it a lot worse) and didn't do anything but ice and gentle stretch, no real lifting at all except for upper body stuff and abs. Then, when I came back to training, I set up a three month slow progression to get back to my top lifts in time for the next Nationals. My best lifts at the time were 145 SN and 177.5 C&J, and I made myself start with 50 and 70 in the first week back after the rest period. Then I basically just increased a little each week, like this:
- Week 1- 70/90
- Week 2- 80/100
- Week 3- 90/110
- Week 4- 100/120
And so forth. I got back to 100% in three months, and then started setting new PRs in the following months. Depending on how severe the tendonitis is, you might have a look at it as a long-term project to recover from. After I did this, the tendonitis never came back and I had my best two-year period of lifting immediately following it.
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