Is this the patellar tendon? I am (hopefully) recovering from some IT band issues. The IT band itself is feeling much better, I have some good stretches to stretch the outside of the leg and the hip and I can feel them stretching the IT band when I do them. I have also been diligent about using the foam roller.
However, I have some “vertical” tightness, from the bottom of the kneecap extending down just maybe an inch or so. Is this the patellar tendon? Whatever it is, is there a way to stretch it?
stretch hamstrings, ITB, calves, quads, and hips. everyday. yes, everyday, then you should have improvement in that are you’re describing. the problem isn’t originating from that point, it’s stemming from somewhere else. most runners are tight in those areas i listed above.
This is in fact the patellar tendon. I fought with patellar tendonitis for about a year and finally am pretty much free of it. If it hurts then it’s inflamed. Here’s a couple of useful tips:
Stretch your hamstrings and quads thoroughly. One contributor for me was excessively tight hammies, which were trying to pull my knee out of alignment.
Stop pointing your toes down on the bike. This reduces your power output and increases the forces on the patellar tendon. The pros don’t, you shouldn’t either.
Consider raising your seat. If your foot is mostly level when pedaling and your knee is still substantially bent at the bottom of the stroke then you could move the seat up 1-3mm. Mine originally came about because my seat had slipped a couple mm and I was toe pointing.
Ice. Preferably shortly after every ride.
Hot tub before bed to help loosen the muscles. Stretch.
If the inflammation is bad (like feels like someone stabbing you in the knee repeatedly) then NSAIDs. Otherwise fix it the natural way by correcting your behavior.
Good luck! The above fixed my problems and I am still going strong.