Tendonitis

[Trek420]

Shadon, sooooooo sorry to hear about your boo boo. I just checked the ALC board and one of the Massage crew wraps up exactly what I do for mine.

And if that fails I totally agree with latelatebloomer "And oh yeah, there's also chocolate covered crystalized ginger..."

Just back from a ride and off for a hot bath, keeping warm really helps.

Hope this is ok if I cross-post the advice, I thought it was really good. This is from Nick, one of the ALC CMT's:

"It sounds like you're describing Patella Tendinitis, and honestly the only way that's going to go away is with time, ice, and anti-inflammatory drugs. Your best bet is to get rid of it, and then get your bike fit checked to make sure it doesn't come back. I had patella tendinitis something awful after ALC1, and it was all due to improper bike fit. Too high of a seat can cause your knee to hyperextend, which will overstretch the patella tendon and cause inflammation. See a professional fit expert!

Here's what I recommend, in order:

1. See your doctor. Verify that what you have is patella tendinitis. (I am not a doctor, and even if i were I wouldn't diagnose it over a forum.)
2. Use ice for 5-10 minutes at a time, several times a day to reduce the inflammation
3. Take advil (ibuprofin) or aleve (naproxen sodium) as needed or as prescribed by your doctor; this will also reduce inflammation
4. Continue doing moderate exercise; the body needs movement to heal. I highly recommend swimming; you get movement without impact, and you get cool water keeping inflammation down
5. Consider seeing a sports medicine specialist or physical therapist as-needed.

And always stretch; lateral movement of your knee or tight quads can cause stretching of the patella tendon and tendon doesn't like to stretch very far. Looser quads means the quads will stretch rather than the tendon. Also looser IT bands, adductors and hamstrings will keep your knee tracking straight up and down.

Be very careful not to overstretch, and don't "bounce" when you're stretching. Stretch slowly just to the point of resistance and then hold it for 30-60 seconds. If you stretch too far, you'll start stretching tendon again, and if you bounce you could overstretch and tear tendon and muscle.

Also don't over-ice.. just 5-10 minutes and then stop for a few hours. If you ice for too long, your body will think that the area is too cold and it'll flood the area with blood, which will increase the inflammation rather than decrease it."

all this is basicly what I do + keep warm (oh, that's why the tights all the time) and hydrated.