I have Patella Tendonitis. I've rested for 10 days - Now What?

I had it this time last year... its cold now in the uk.
It was fine up until december then i relaxed too much over xmas played football last week and had to come off at half time. I've rested it since and it still hurts a little when i walk up the stairs etc.

I think another weeks rest is in order - am I right. And what shall I do to strengthen the knee again. I think my knee is overloaded as i pulled my hamstring severely last year and the top of this leg is quite weakened so I'm wondering if there's a way to rebuild my upper leg without straining the knee too much and aggravating the tendon again?

NO ANSWERS SAYING.... warm up before u run around.

I need to know how to strengthen my quads without too much strain on the knee. So the upper legs can share the work with my knee....

I have cup finals coming soon so pls help!!

PS 'm taking anti-inflammatorys and 'MSM Chondroitin and Glucosamine capsules'

Hi there, I have just became a member of the patella tendonitis club. Im female so from what Ive read up on, my case may be slightly different because we have wider hips. So our hips as well as surrounding muscles can play a role.

I am currently going to physical therapy for it. So far, for strength exercises, and whatnot they have had me do a lot of hip muscle exercises and stretches. Ice has helped me especially after working out, which Im now allowed to do. Also Im on an aleve regemine to help the inflamation go down.

Besides R.I.C.E. (rest, ice, compression, and I have no idea what the E is hahahaha)

If you have access to anyone who has Windsor pilates, Id suggest doing the buns and thighs pilates dvd in the series. That is basically what I am doing now, and it is helping a lot.

If not, then I can suggest some exercises from that dvd. I just have to look em up. Hope that helps, any more advice and hit me up at felixpuncrocoi@gmail.com

Hahah I like how you are asking advice from people, but you have these restrictions, "NO ANSWERS SAYING..."

Well I think you should go bungee jumping. That should do the trick.

Warm up before you run around! I'm just kidding.

Try this stretch to ease tension on your knee: Grab the belly of your quad muscle with your hands. Flex and straighten your knee about 10 times. This passively stretches your quad, with attaches on your tibia across your patella. This should give you some ease on your knee.

Sorry, I don't know any quad exercises that don't strain the knee.

The best thing that you can do is water therapy as it keeps it mobile but not strenuous. So if you have an indoor pool facility would be the best thing. That is what I had to do for my knee. Another alternative is to ride a stationery bike.

See your doctor.

The best thing i can suggest is r.i.c.e. ..........rest, ice, compression, elevation.
You are doing all the right things but you still may need to rest it more.
You need to start gently exercising it but unfortunatly most exercises will put a little strain on your knee...try laying flat on your back and raise your bad leg up. Do this a everyday working towards doing more reps.
Maybe you should see a sports therapist.

get off your backside and do some work

Why screw around compensating for the injury when it's possible to fix it?
Read and apply http://www.helium.com/tm/148271
or not your choice.

If you're serious about returing to sport go and see a Chartered Physiotherapist who treats sports injuries. You'll find pivate practices listed in your local Yellow Pages. Your doctor (GP) can refer to an NHS physiotherapist although you might have to wait, and if you're serious about sport then the private treatment route is quicker in most parts of the UK. I