Crow’s feet tendonitis: exercises and natural remedies

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Crow’s feet tendonitis (knee tendonitis), how to relieve knee pain and regain normal freedom of movement?

Crow’s feet tendonitis is often mistaken for a tear or injury to the median meniscus, so if your doctor announces this diagnosis, consider getting a second opinion. These two tendonitis cause pain in the joint on the inside of the knee.

This type of tendonitis is a tendon inflammation (three tendons that connect the muscles of the tibia and thigh to form the tendon of the crow’s feet).

Overuse of the knee, such as prolonged standing combined with small steps throughout the day, running, or sports that involve jumping, are usually the cause. However, when these tendons and hamstring muscles are strong enough, they reduce the pressure on the crow’s feet tendon and thus prevent overuse of the affected tendons.

Crow’s feet tendonitis is tendon inflammation or degeneration that occurs on the inner part of the knee. Crow’s feet are formed by the tendons of three muscles. There, the three muscles meet and attach to the tibia at the back of the knee. These three muscles are:

  • The semi-tendonwe will see it at the back of our leg and is one of the three hamstrings that are found at the back of the upper leg. It is between the other two and like the femoral, it acts collectively during knee flexion and hip lengthening.
  • Sartorius is long and thin, similar to a ribbon and is located on the front of the thigh. It is the longest muscle in the entire human body and it crosses two joints: the hip and the knee. This muscle promotes flexion, adduction and rotation of the hip.
  • The other muscle is the graceful or graceful muscle.

Home remedies for knee pain associated with tendonitis

Minor knee pain is very common and can often be treated inexpensively at home. One of the most common remedies is of course rest, ice, compression and elevation. These methods are as follows:

  • Avoid activity, such as running or climbing stairs.
  • Use crutches to take the weight off the knee joint.
  • Ice the area three or four times a day for 20 minutes each time.
  • Wrap the knee with an elastic cooling compression bandage.
  • After a few days, start doing circular massages with ice in the area.
  • Place pillows under the knee to raise it to the same level or higher than your heart level.
  • Once the inflammation has cleared, apply heat to improve blood flow to the area.
  • Application of ointments and anti-inflammatory drugs or better, this anti tendonitis potion
  • You can also take nonsteroidal anti-inflammatory drugs like ibuprofen (Advil) to relieve swelling. If the symptoms persist after 72 hours despite this treatment or if the pain gets worse, talk to your doctor.

Strengthening of the median tendons

The median tendon is one of the tendons that connects to the crow’s feet tendon. If the latter is weak, additional stress is put on the crow’s feet tendon, resulting in knee tendonitis. The internal tendon inside the knee gets stronger when you exercise the muscles around it. One effective way to do this is to perform ball compression exercises.

  • Sit on a chair and place a ball between your thighs.
  • Squeeze your knees and thighs together to squeeze the ball.
  • Do 3 sets of 10 presses, holding each press for 7 seconds.

knee tendonitis balloon exercise
Ball exercise

Take to swimming

The front crawl is certainly the most suitable sport for training and strengthening the tendon in this type of tendonitis.

  • Do a few crawl sessions once or twice a week.

Hamstring strengthening

Weak hamstrings are unable to support your knee, and more of the load is shifted to the tendons. Therefore, the hamstring strengthening is part of the treatment.

  • To strengthen them, wear an ankle weight.
  • Rest your abdomen on the floor.
  • Start with the right leg. Bend the knee until your shin is perpendicular to the floor.
  • Lift your leg up toward the ceiling to lift the knee off the ground while keeping it bent.
  • This is called hip extension. You should feel a contraction in your hamstrings and glutes.

crow's feet tendonitis
Hamstring strengthening

Quadriceps stretches

Over-stretched quadriceps weaken the hamstrings. Even if you are doing hamstring exercises, tight quadriceps inhibits hamstring function, which gives more work to your tendons. Stretch your quads to relieve tension.

  • Stand up and pull your ankle towards your buttocks to stretch the quadriceps of your bent leg.
  • Hold down for 20 seconds, then switch sides.

crow's feet tendonitis

What are the causes of crow’s feet tendonitis?

The most important cause of crow’s feet tendonitis is due to the continuous tension and friction of the muscles that make up the crow’s feet, sartorius, internal rectum and semi-tendon.
The main reasons for this tension or friction are usually due to the fact that it occurs in overweight people, with osteoarthritis of the knee, in runners and long distance cyclists. Although this is a more common injury in runners than in other athletes.
It is an injury that appears by overuse, if you do not tend to stretch the muscles seen above, you facilitate this injury.

Crow’s feet tendonitis: symptoms and treatments

The main symptom is pain, which can even last and get worse when we touch the area. Like most tendonitis, it appears when we start to move, if we start to run, pedal, bend, go up or down stairs. Once the joints and muscles are warm, the pain may go away. But it intensifies as we increase our exercises. The main symptoms are:

  • Pain inside and at the bottom of the knee resembling shock waves.
  • Inflammation in the area in question.
  • Pain in the contraction of the hamstrings.
  • Pain when going up the stairs and sometimes going down.
  • Pain during stretching hamstrings.

What you can do on a regular basis

  • Properly stretch the hamstrings, quads and hip muscles.
  • Massage the hamstrings, calves and quads.
  • If you are a cyclist : correctly adjust the height of the bicycle saddle.
  • If you are a regular driver : do not bring the seat too close to the steering wheel.
  • If you are a runner : check your running shoes.
  • If you are overweight, you will need to lose weight; just like people with diabetes, you will need to control your blood sugar.