Chronic quad tightness from cycling causing patellar tendonitis after running...
I've read that tight quads can cause patellar tendonitis. My quads are *always* tight from cycling and every time I try to start a running program—no matter how much I ease into it—I get pain in my patellar tendons. Stretching hasn't helped. I am not willing to take NSAIDS. Would icing make much a difference? Any other thoughts?
Do a yoga routine that emphasizes quad stretches. Some poses like camel, hero, wheel, king pigeon, and dancer. Take a look at yogatoday.com and some of the youtube videos about yogatoday and you may find what you are looking for. I don't know any way to stretch/lengthen muscles and tendons except by gently stretching over a period of months.
I also think that it is advisable to do your stretching after the muscles are warm or at the end of your ride.
Maybe try one of the many patella tracking bands or braces? They're generally stocked at sporting/running stores. I've heard good things but never used them myself.
Thanks, everyone. I'll try the yoga stretches. I probably haven't been stretching enough. I had a dream about those tracking bands last night! Yet another option. I'll look into the leggings as well.
I've just been surprised at how unrelenting the quad tightness has been. I would expect this in the beginning but after several months of cycling it's still an issue. Is this an age thing? I'm 48...
Just rehashed your original post - Patellar tendinitis is VERY BAD - Especially if its supra patellar - That is right on top of the patella - This is not an injury that comes from cycling or tensioned quadriceps - It is the precursor of over stressing your knee joint and in most cases its an injury that comes from walking and running down hill - It is usually followed by meniscal pain as your femoral head slides over the edges of your tibial plain - For now - Until the pain goes completely away fro at least a month do not do down if you can help it - No down hill runs or walks - No down the stairs - This is really not so bad as you still can push your self up - Up stairs or hill is OK - Its down that will get you - More bad news - Most of this comes from age - I remember a Jack LaLane type 70 year old Yosemite Park ranger retired that I treated for his osteoarthritis - This strong good looking man told me that he could still hike with the best of them but he could no longer do down...
The tension/pain is in the tendon just below the knee. I haven't done any downhill running but last summer when I really over did the running and had this same injury walking down stairs was painful.
After taking about 10 days off. I did a short run and I had mild tension but no pain in the tendon. I waited 3-4 more days and ran again and experienced the same thing--tension but no pain. I am thinking about holding my distance (2 miles) and just going twice a week while cycling on the other days... and see where that gets me.
Zandoval seems to know what he is talking about. My comments were for helping you stretch only. But stretching may not be what you need.
I have heard that seat height being incorrect can cause knee pain. I think that a seat that is too low causes pain in the front of the knee and a high seat causes pain in the back of the knee.
It is always best to get a good doctor to tell you what is going on. So if you can go and get a diagnosis and then you will know your best route to recovery.
My Airrosti doctor says Americans tend to have overly developed quads, because we start sitting at desks at age 5 and never look back, while in Asia people squat. Do more squats so you can build your glutes, and you won't have such quad tightness and problems.
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