The Right Way to Use a Patellar Tendon Strap

If you’re a runner, or play basketball or volleyball, there’s a good chance you’ve experienced pain in the front of your knee around your patella (kneecap). It might not be excruciating pain, but it’s bad enough to notice and to impact performance.

The patellar tendon connects the kneecap to the shin and tendonitis can develop when the muscles that support the knee joint become weak or tight.

Have your doctor or trainer take a look before beginning any treatment regimen to know exactly what the issue may be.  During a physical exam they can diagnose patellar tendonitis. For athletes who develop patellar tendonitis, taking a rest from any activities or sports that make the pain worse is smart. As for other joint injuries, the RICE method is recommended: rest, ice the affected area, add compression with an elastic bandage, and elevate to reduce pressure on the joint. Stretching and strengthening exercises are usually the recommended treatment after the acute phase. 

Your doctor may prescribe a regimen of OTC anti-inflammatory drugs like ibuprofen to help with pain, and there are a few other steps you can take to help yourself feel better
 

• Use orthotics or inserts in your shoes to improve arch support
• Have your doctor or trainer check your posture and gait to be sure you’re moving properly and not placing undue strain on one muscle group over another
• Invest in better-quality running or athletic shoes if you intend to be very active
• Lose weight if you’re too heavy
• Stretch your quadriceps, calves, and hamstrings before running or playing sports
• Wear a knee strap while running, playing sports, or doing other exercise

Look for an adjustable patellar tendon strap to ensure you can get the amount of pressure that’s right for you.

Slip the circular strap over your foot and pull up to knee level.

The front center of the strap should be directly under the kneecap, with the pad or air pillow on top of the place where the patellar tendon attaches to the patella.

Pull the strap tight enough to apply uniform pressure on the tendon. Bend you knees or squat to determine if the strap is tight enough and placed properly.

The strap should feel like it is supporting your knee. If you have any doubt about how to wear the strap, check with your doctor or trainer. Don’t over tighten.  Remove strap if you develop numbness, tingling, or weakness in the leg.

As with any joint or tendon issue, give the injury time to heal, start slowly when you begin to exercise again, stretch before going into your workout or run, and make sure you’re always working to strengthen the muscles that surround and support the knee to avoid future problems.

SOURCES

ACE Brand Knee Strap  |  ACE Brand Dual Knee Strap  | ACE Brand Custom Dial Knee Strap | ACE Brand Knee Strap with Custom Dial System | Mayo Clinic | American Family Physician | Johns Hopkins