No More Knee Pain! Fix Your Patellar Tendonitis NOW!

 People who are overweight, particularly the obese, experience more knee pain from increased compression on the joints. The increased pressure wears out the knees with time (arthritis) and also leads to more irritation and injury to ligaments and tendons. In addition, obese people are more likely to develop flat feet and fallen arches, which promotes “knock knees” and puts more strain on the outer (lateral) part of the knee joints. As such, losing weight takes pressure off your knee joints and reduces the likelihood of pain.The safest and most effective way to lose weight is by reducing caloric intake by 500 calories per day can lead to four pounds of lost fat per month.[2] While exercise is an important part of a healthy lifestyle, diet is far important and has a much greater impact when it comes to weight loss.
Slow increase cardiovascular exercise (light walking, stair climber or cycling) while concurrently reducing your intake of calories.Gym exercises that increase the strength of your quadriceps (thigh muscles), hamstrings and calves without significantly impacting your knee joints include: mini-squats, leg presses and leg extensions. These exercises should be painless and done with knee flexion — not more than 45 degrees.
Talk to a trainer or physical therapist about isometric knee exercises, such as an assisted knee flexion, which do not require you to move the knee joint.
Switch from high-impact activities to swimming and water aerobics. The buoyancy of the water reduces the stress on your knees, but still works out your leg muscles. Furthermore, swimming is a great way to lose weight.Apply cold therapy to your painful and inflamed knee for between 10–15 minutes or until numb. Start with three to five times per day until the symptoms fade away.
Wrap crushed ice or frozen gel packs in a thin cloth before placing it on your skin — it’ll help prevent frostbite and skin irritation.
Place the cold therapy directly over the most painful and inflamed part of your knee(s). Usually that’s either the sides or front of the knee joint, which is where the ligaments or tendons are.Microwavable herbal bags (filled with bulgur wheat or rice), especially ones infused with relaxing aromatherapy (lavender), are great sources of moist heat for your knees.Microwave the bags for a few minutes and then apply them first thing in the morning or after long periods of disuse for between 15–20 minutes, three to five times daily. Avoid dry electric sources of heat because it can dehydrate the skin and muscles around your knees.
As an alternative, soak your lower body in a warm Epsom salt bath, which can help reduce knee stiffness and pain. Epsom salt is rich in magnesium.
Heat therapy is likely not beneficial for knee conditions that involve lots of inflammation, such as rheumatoid arthritis, psoriatic arthritis, gout attacks or bursitis.