how do I get rid of patella tendentious pain forever?
605829
aputate your leg.\n\nor you could try icing it, but if that doesn't work, get a MRI and make sure there's no scar tissue built up in that area.
103040
poor you, thats really hard and pains alot, I have a tendinitis in my shoulder since 6 or 7 month and can't get rid of it. I already got cortisone injektions and I got painkillers. Be patient , it can take a while, and don't be so stupid as I am, because I don't rest enough.
631221
It's a long process I am going through the same thing.  Take a lot of IB profen it's good for inflammation.  Go to the gym and work your quads, eat bannanas.  Lay on your back put your hurt leg in the air and try to bend it down as much as possible.  It's going to hurt you have to try to get over the pain.  Every time you bend it try to make it go lower and lower.  This will help but you have to work with it and do everything your told to do.
1138137
I had severely bruised both my knees in an auto accident.  It really messed up the sensation.  Like you, the structures were "fine", but since it injured the nerves, it took nearly a year to improve...actually, and at about 5 years it was about 75%.  Now, 15 years out, my knees feel good, but they're still not quite right and certain sensations a little strange.\n\nI would imagine that a little brief, gentle massage along with heat/cold/heat/cold alternating (2 mins@) every day would help to stimulate the nerves to regenerate more effectively.  \n\nIn the meantime, do whatever level of exercise that you can; this will speed healing.  Be patient, and remind your knees that it's safe to come out to play again!\n\nLove & Light!
1027440
Add Glucosamine to your diet supplements. I also had pain, mainly in my legs. I started taking Glucosamine and after about two weeks, I noticed that the pain went away completely.\n\nIt was a Godsend.\n\nIt's also cheap. There are several brands, some with Condroitend as well. But it's the Glucosamine that does the trick for you.
543534
Tylenol or Motrin.  A gel ice pack helps too. This type of pain is temporary and the results are worth it in the long run.
972645
Disclaimer:  Do not perform these exercises unless cleared by an MD or PT.  Do not perform these exercises if they increase your pain or cause other symptoms to occur.\n\nPrayer stretch:\nKneel on your hands and knees.  Keeping your hands where they are, sit back on your heels (keep your head down).  You should feel this stretch along the mid back and the sides of the torso.  To concentrate on one side only, walk your hands over to the left and then the right.\n\nGenie stretch:\nSeated or standing, hold your arms out in front of you and grab your elbows with the opposite hands.  Gently pull as if pulling elbows apart.  You should feel this stretch across the mid back and shoulder blades.\n\nDoorway stretch:\nStand in an open doorway with your forearms against the frame.  Put one foot through the doorway and lean forward.  You should feel the stretch across the chest and shoulders.  To change this stretch, you can lower or raise the height of your arms.\n\nChair Rotation stretch:\nSeated in a chair with arms, turn your torso as if trying to see behind you.  You can put your hands on the arms or back of chair for overpressure.  You should feel this stretch on the sides of your torso.\n\nNeck stretch:\nPlace your right hand behind your head and bend your head to the left.  You can place your left hand on your head to apply GENTLE overpressure.  Also try this while looking down to the left.  Repeat to other side.  You should feel this stretch along the side and back of the neck.\n\nAll stretches should be performed 3-4 repetitions, 20-30 seconds, 2-3 times a day.
613270
It depends on what the problem with your knee is, but I have recently started taking glucosamine and have found this really helps my knees. They are much less painful, for example when running or dancing or walking long distances, and they are much quieter - they both used to make a horrible sound that sounded like Velcro being undone and one has stopped altogether and the other is doing it less. Glucosamine apparently builds up cartilage where is has got worn away. I was surprised how quickly I found mine improving after I started taking it. You can get it at supermarkets and health food shops, but I buy mine from an on-line company because it's a lot cheaper.\n\nI know there are also some Yoga exercises to help the knees (because my Yoga teacher mentioned them), but I don't know enough about Yoga to tell you what they are.
469983
Go see your Doctor!  You could prevent a very painful knee replacement when you are older.
519625
try doing squat excersises like standing up on the floor, bending your knees just far enough to reach the ground with your hands next to your feet and then go down another 3 inches and hold it for a minute... do this many times and for longer and longer periods. You can also try doing that same thing but instead of holding it jump up as far as you can and then as soon as you hit the ground jump again and agin for about 25 in a row. To better improve jumping power and your kick, jog bringing your knees as far up to your chest as you can , or do that jogging in place. One final excersise is more extreme and will produce amazing results, put your back against a wall and go down with your knees at 90 degrees. pretend your sitting in a chair. try to go as long as you can and push yourself past the pain limit...dont hurt yourself now :)    . Those exercises will greatly improve your Quadriceps (front of your thigh/leg area muscle) which are a must for kicking and jumping.
1167347
No instant solution I'm afraid. I found relief by by putting a small electric blanket on it (hot pad). After three months I was due to have and orthopaedic surgeon operate on it but over just a few days it started to eventually get better. I was desperate, to the point of even looking forward to the operation. You have my sympathy. The worst consuming pain I have ever had, my triple heart by-pass operation was a doddle by comparison.
263513
Managing patellofemoral pain syndrome is a challenge, in part because of lack of consensus regarding its cause and treatment. Contributing factors include overuse and overload of the patellofemoral joint, biomechanical problems and muscular dysfunction. The initial treatment plan should include quadriceps strengthening and temporary activity modification. Additional exercises may be incorporated as dictated by the findings of the physical examination. Footwear should be closely evaluated for quality and fit, and the use of arch supports should be consideredBecause bending the knee increases the pressure between the patella and its various points of contact with the femur, patellofemoral pain syndrome is often classified as an overuse injury.4-8 However, a more appropriate term may be "overload," because the syndrome can also affect inactive patients. Repeated weight-bearing impact may be a contributing factor, particularly in runners.3 Steps, hills and uneven surfaces tend to exacerbate patellofemoral pain. Once the syndrome has developed, even prolonged sitting can be painful ("movie-goer's sign") because of the extra pressure between the patella and the femur during knee flexion.\nDedicated patients can often manage physical therapy on their own, with 20 minutes per day being a reasonable expectation. Guidance from a physical therapist can be helpful, but patients need to adhere to the therapist's recommended home program and should not expect overnight success. Patients may not experience improvement of symptoms for six weeks or much longer, and the syndrome may recurIce is the safest anti-inflammatory "medication," but its successful use requires discipline. Applying ice for 10 to 20 minutes after activity is reasonable. A common complaint is the inconvenience of holding an ice bag on the knee, but a simple elastic wrap solves this problem. A frozen gel pack, crushed ice in a plastic bag or a bag of frozen vegetables also work well.\n\nPatients with patellofemoral pain syndrome have not been conclusively shown to benefit from anti-inflammatory drugs (NSAIDs). Although the same statement can be made about many treatments for patellofemoral pain, the drawback of NSAIDs is that their potential side effects may be more significant than any adverse effects of ice application or rehabilitative exercises. However, considering the convenience of NSAID therapy, a judicious trial may be worthwhile.\n\nSurgery for patellofemoral pain syndrome is considered a last resort. True chondromalacia (fraying of the retropatellar cartilage) may be amenable to an arthroscopic surgical procedure to smooth out the undersurface of the patella.35 Unfortunately, the chondromalacia may return.\nBefore the decision is made to perform a lateral release, other options and treatments should be considered. For example, the physician should consider whether the lateral tracking could simply be due to a tight iliotibial band or weak quadriceps muscles. Taping the knee to enhance medial glide should be tried. Having the patient wear a quality running shoe or arch support is another measure to try before surgery is contemplated. Although the lateral release is effective in a select group of patients, it is often considered an overused procedure, even among some orthopedic surgeonsAn initial conservative approach to patients with patellofemoral pain syndrome should include the following measures: (1) relative rest with consideration of a temporary change to nonimpact aerobic activity; (2) quadriceps strengthening; (3) evaluation of footwear; and (4) icing, especially after activity.\n\nDefinitive treatment should be individualized. The addition of hip strengthening and stretching or stretching of the iliotibial band, hamstrings and calves should be based on a physical examination. Consideration should also be given to use of over-the-counter or custom orthotics. Patient education is essential, and patients need to be given
829314
sir dont take me wrong but surgery is the last option we can opt for, if you have no problem with money there is a Ayurvedic alternative it is  located in kerala people from other countries go there, it is the best in the world (you have asked for in the country) here is the url which will help you go there http://www.keralatourism.org/index.php?source=desti&destid=74&zone=1\nbest of luck for your knee cure.
344420
If You have an unstable knee. Your pain is due to a mechanical problem and the problem at the patello-femoral joint. This could be because you seem to have neglected your exercise regime and post-operative instructions. It will be a little strenuous but you can build up your muscles around the knee joint and also at the hip so that you can get back to your normal gait. I would advise you to go to a local physiotherapist and learn your exercises.\n\n1. Relaxed knee swinging.\n\n2. Straight leg raising (later adding weights).\n\n3. Isometeric Quadriceps contractions.\n\n4. Knee flexion exercises and cycling (speed and time to be increased gradually).\n\n5. Progressive resisted exercises as per your progress.\n\n6. Hamstring stretching and strengthening.\n\n7. Aim at getting full knee extension terminally.\n\n8. Strengthening exercises for adductor and internal rotator muscles.\n\n9. Gait training.\n\n10. Gradually progress to kneeling, assisted squatting, stair climbing and descending and cross legged sitting.\n\n11. Aim at reducing your weight too. This is causing additional strain on your knee.\n\nYou will have to combine exercises and relaxation techniques in order to get maximum results.
1062121
1. Glucosamine\n2. Elastic knee brace/bandage\n3. Ice/Ibuprofen, etc. to reduce swelling/inflammation\n4. Stretch beforehand. Put your knees together, feet close together as well, and rotate your knees slowly in circles, first one way then the other for about 5 turns.\n5. If those don't help, you better see a doc.---------\n--------------\n6. Um, like the other person said, don't wear heels. (Duh to me)
396887
stretch many times a day, farther each day...not to strain. keep doing that and in a couple weeks you'll have it
250223
Given your age and your prior medical condition, I would definitely advice a proper physical with your physician prior to ANY form of physical exercise.\n\nThe pains you feel in your joints are likely due to overuse injuries and the ligament's being unaccustomed to work load.\n\nTry easing into the fitness program, and do lighter reps of each exercise components. Do them until tired. Do not force another rep if you are straining.\n\nAnother exercise good to do is the Deep Knee Bends. Do those different times of the day, and as usual, do until tired and not straining. This exercise will help to strengthen your ligaments and help your body get accustom to the physical activities.\n\nRemember to see your doctor and approach a competent personal trainer with experience in elderly fitness management for a customized fitness program suitable for your current level of fitness.