I have been dealing with it for >2 years.
It also depends on how long you ignored it to begin with. I foolishly completely ignored it for the initial 6 months of slight pain.
Tried PRP to no success, tried physio to some success.
Constant battle to keep it maintained.
Also anti-inflammatories are merely a stop-over measure, they don't actually help to heal the tendon.
If you know nothing, a good physio is definitely your first stop. If you are determined, you can also learn a lot form the internet.
Eccentric single leg squats on an incline board 3x a week seemed to be the right load for me. Stopping when i started to feel pain
I get that on my right knee cap. It feels very tender to touch on the bottom edge, less so across the front, not on the top.
It all goes back to my quad muscle. Hot spots are between the IT band/vastus lateralis and the front quad muscle, rectus femoris.
http://www.britannica.com/science/quadriceps-femoris-muscle
Get your thumb and dig in there between the front of the quad and the side. You will find some sore spots on the rect muscle. It is attached to the hip under some other band-like muscles then runs down your leg to attach to the patella. Get a golf ball or your thumb and find the hot spots and press like buggery, rubbing them as well. You want them to relax and let off the tension to you patella.
You may also find some hot spots under the knee at the top of your calf muscle.
One physio or ART appointment won't do it. You need to do it every day, not just on leg day either.
I don't know the full story of your condition but it most probably does not need anything invasive, just some work on your quad. Make sure you stretch your quads out well every day, once they are warmed up from a walk or run or leg work.
Check this out:
It can take a lot more than 2 months to disappear.
Yep. But keep at it. You will get there.
I've had it in my left knee for 33 years now due to catching the cleans all those years ago. Wrapping just under the knee with tape first, then bandage on top would stabilise the patella before squatting. Much more pressure is placed on the patella during front squats instead of back squats, and lifting the heels (as in wearing a weightlifting shoes) also adds to that pressure.
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