So I am currently trying to get rid of some quad tendonitis. I’ve taken the past 4 weeks off from running and biking, but still swimming, to get rid of this ugly beast of tendonitis. I would say that I am about 90-95% healed from the tendonitis. But one thing that my knee still does is pop when i stand on the knee with tendonitis and bend down. I’ll hear a pretty distinct pop. If I bend down a few times it will stop after the 2nd or 3rd time. The good thing is that it doesn’t hurt when it pops, just makes a pop and that’s it.
Even if I hold my knee cap in place when I bend over, the popping still occurs. If I press on the quad tendon then it still happens, but the pop isn’t as loud. I can kind of feel it pop when I hold the quad tendon down and bend over.
I’ve also jogged a few seconds with the dog and it doesn’t pop when I do that.
I was curious to know if it is related to the tendonitis or if it is something else. And should I not run or bike until it stops popping?
I’ve had the “pop” earlier this year. It was the IT band and I was able to get well in a few weeks by using a foam roller and doing a bunch of resistance bands exercises and mainly working on glutes, inner thighs, stretches etc…
I followed this routine for about 10 days adding a few more minutes each day before I started seeing results and then continued for 2-3 of weeks. I was able to run and train normally during this time. I avoided doing the exercises right before / after a workout.
The most benign popping would come from underneath the kneecap due to a suctioning-like process called cavitation. It’s only a sign that your quads need stretching.
The most benign popping would come from underneath the kneecap due to a suctioning-like process called cavitation. It’s only a sign that your quads need stretching.
Agreed Quad Stretching is in order here are a few of my go to mobility exercises:
One of my students was nice enough to be a model
In a kneeling position place knee into corner of wall and floor. Working from a quadraped position move to an upright position attempting to fire glute and press hip forward. You may use Proprioceptive Neuromuscular facilitation (PNF ) or periods of pressing forward followed by relaxation (contract /relax) to gain further Range of Motion (ROM) opening the hip angle. You may add hands overhead or rotation away from the knee that is down for additional problem areas of tenderness and restriction.
In a prone position (face down) place Lax ball just above the patella (knee cap) shift weight to side of lax ball pinning down tissues, flex and extend knee repeatedly until any crepitation or tightness resolves For up to 3 mins. Note you may find an area of “Gristle” on the lateral border of the patella with connections to the ITB, do not be afraid to spend some time here and clear that area. You can also move this lax ball against the entire length of the ITB peeling the Vastus Lateralis and Biceps Femoris off of it ungluing the tissues and gaining extensibility. If you are really brave corner the ball inbetween the ITB and the Vastus Lateralis or Biceps Femoris and roll in a similar manner as you would on a foam roller.
Place knee on back of chair, couch or table. Drop knee toward floor hanging toward foot support. Oscillate and maneuver knee so that you get a pulling or stretching occurring at the lateral knee cap. Goal here is to open hip, stretch anterior thigh and distal fascia at knee.
These advanced quad stretches are also good balance exercises that engage core stabilizers. Because OP is recovering from an overuse quad injury, might be wise to build up to them. Very nice photos with proper form!
