Who has overcome patellar tendonitis?

[Joe]

@gbitaraf

I struggled with this for a couple of years. I can’t pinpoint exactly what helped but here’s a list of things I did:

• Shockwave therapy (following correct protocol of once a week for 3 weeks - no exercise during or for 2 weeks after. Different physios may give different advice)
• Eccentric loading. Lots of info on the internet about this
• Not training unless pain returns to where it was after 24-48 hours.
• Reduced out of the saddle/high watts/low cadence riding
• Ensuring I didn’t walk/run in high heel/toe drop shoes which put stress on patellar

When it started to improve I did a lot of single leg exercises i.e. Bulgarian SS, SL squat (not weighted).

Things that I didn’t feel made a difference for me were stretching/rolling/massage, bike fit, cleat position, ice, NSAIDs, steroid injections, rest (too much).

This is just a snapshot of 1 person. It’s SO SO frustrating but give it time to figure out what works for you. There is no quick fix but it does get better.

This is a great list thank you