Someone correct me if I'm wrong here: Tendonitis is the initial flare up. Tendonosis is the long-term damage. I was diagnosed with tendonosis a few years back. On the suggestion of my PT and Doctor, I tried eccentric leg exercises on a foam ramp (toes pointing down). My PT also taught me cross friction massage for the tendon, which is pretty painful. Finally, if I though it was flaring up (the tendonitis) I used ice immediately after a ride. Most important for me was treating my treatment like I did my training. Never cutting it short or skipping out. (Actually, if I trained the way I treated I'd probably be faster this year ) I would bring ice in a cooler with me if I was travelling with the bike to a training ride or race. I also took, and continue to take, fish oil supplements.

I think the biggest challenge was ramping up the miles slowly. After the injury I could only ride five miles or so. I would feel good and want to go further, but held to the 10% rule that is stated all the time. I also tried to make sure my knee was warm, wearing knee warmers when no one else was, and when I really didn't want to. Unless I'm warming up on a trainer ahead of time, knee warmers are on below 65 degrees for me. No exceptions. In about 6 months I was back to pretty regular training. Now I'm on to my first full season of racing and I've been ok so far.

Sorry for the long post.

Jimmy