Rucking and Patellar Tendonitis

Patellar tendonitis, commonly known as jumper's knee, is an overuse injury that causes pain and inflammation in the patellar tendon. This tendon connects your kneecap (patella) to your shinbone (tibia). It works with the muscles at the front of your thigh to extend your knee so you can kick, run, and jump.

Patellar tendonitis is most common in athletes whose sports involve frequent jumping, such as basketball and volleyball players. However, even people who don't participate in jumping sports can get patellar tendonitis, especially if they have tight leg muscles or a muscular imbalance that puts extra stress on the patellar tendon.

At Ruckliving, we've seen an increase in cases of patellar tendonitis among avid ruckers. The repetitive motion and impact of rucking can put strain on the patellar tendon, leading to knee inflammation and pain over time if not addressed.

Symptoms of Patellar Tendonitis

The main symptom of patellar tendonitis is pain between your kneecap and where the tendon attaches to your shinbone. The pain may be mild at first and only present during physical activity. As the condition progresses, the pain can become more severe and constant.

Other symptoms may include:

• Swelling

• Tenderness

• A burning feeling in the kneecap

• Pain when bending or straightening the leg

• Stiffness

• Weakness in the leg

• A crackling or grating sensation when moving the knee

If you experience any of these symptoms, it's important to rest and avoid activities that aggravate the pain. Continuing to push through discomfort can worsen the injury.

Risk Factors for Patellar Tendonitis in Ruckers

While anyone can develop patellar tendonitis, there are certain factors that may increase your risk as a rucker:

Muscular imbalances

If the muscles around your hips and knees are tight or weak, it can place extra stress on your patellar tendon. This is especially common in ruckers who sit for long periods during the day. Sitting shortens the hip flexors and hamstrings, which can pull on the knee.

Improper form or technique

Using improper form while rucking, such as leaning too far forward or allowing your knees to collapse inward, can place unnecessary strain on the patellar tendon. Make sure to keep your core engaged, chest up, and knees tracking over your toes.

Overtraining

Increasing your rucking mileage or intensity too quickly can lead to overuse injuries like patellar tendonitis. Follow the 10% rule by not increasing your weekly mileage by more than 10% each week. Allow adequate rest days for recovery.

Previous injury

If you've had patellar tendonitis or another knee injury in the past, you may be more susceptible to developing it again. It's important to fully rehabilitate any injuries before returning to rucking.

How to Avoid Patellar Tendonitis While Rucking

At Ruckliving, we believe the best treatment for patellar tendonitis is prevention. Here are some tips to help you avoid this painful condition:

Strengthen your legs and core

Incorporate exercises that target your quadriceps, hamstrings, glutes, and core into your training routine. Strong muscles help support your joints and tendons. Some good exercises include squats, lunges, step-ups, bridges, and planks.

Stretch regularly

Tight muscles can contribute to patellar tendonitis. Make sure to stretch your quads, hamstrings, hip flexors, and calves before and after rucking. Hold each stretch for at least 30 seconds.

Use proper form

Pay attention to your posture and technique while rucking. Keep your back straight, engage your core, and avoid slouching or leaning too far forward. Make sure your knees are tracking over your toes and not collapsing inward.

Progress gradually

Avoid making sudden increases in your rucking mileage or intensity. Stick to the 10% rule and give your body time to adapt to new stresses. If you're new to rucking, start with shorter distances and lighter loads, gradually increasing as your fitness improves.

Wear supportive shoes

Choose well-fitting, supportive shoes with good shock absorption. Replace your shoes regularly, as the cushioning and support break down over time. Consider using insoles or orthotics if you have flat feet or other biomechanical issues.

Allow recovery time

Make sure to schedule regular rest days into your training plan. Avoid rucking on back-to-back days when starting out. As you become more conditioned, you can increase frequency as your body tolerates. Listen to your body and back off if you experience pain.

How to Treat Patellar Tendonitis

If you do develop symptoms of patellar tendonitis, it's important to address it promptly. The longer you ignore the pain, the worse it can get. Here's what we at Ruckliving recommend:

Rest

As soon as you notice pain, back off from rucking and any other aggravating activities. You may need to take a few weeks off to allow the tendon to heal. Avoid any movements that cause pain.

Ice

Apply ice to your knee for 15-20 minutes several times a day, especially after activity. This helps reduce pain and inflammation. Never apply ice directly to the skin.

Compress

Use a patellar tendon strap or compression bandage to provide support and minimize stress on the tendon. Make sure not to wrap it too tightly.

Elevate

When resting, elevate your leg to help reduce swelling. Prop your leg up on pillows so your knee is higher than your heart.

Stretch and strengthen

Once the pain subsides, begin a gentle stretching and strengthening program. Focus on exercises that target the quads, hamstrings, and hip muscles. Avoid any exercises that cause pain. A physical therapist can help guide you.

Anti-inflammatories

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help relieve pain and reduce inflammation. Follow the dosage instructions and talk to your doctor first if you have any medical conditions.

Physical therapy

If your symptoms don't improve with home treatment, you may benefit from physical therapy. A PT can use modalities like ultrasound, electrical stimulation, and massage to promote healing. They can also guide you through specific exercises and stretches.

In severe cases that don't respond to conservative treatment, surgery may be necessary. This is typically a last resort after several months of nonsurgical treatment. Surgical options include removing damaged tissue or repairing tears in the tendon.

Returning to Rucking After Patellar Tendonitis

Once your symptoms have resolved and you've completed a rehabilitation program, you can slowly return to rucking. Here are some tips for a safe comeback:

Start slow

Begin with short distances and light loads, gradually increasing as your knee tolerates. Pay attention to any pain or discomfort. It may take several weeks to months to return to your previous level.

Continue strengthening and stretching

Keep up with the exercises and stretches you learned in rehab. A maintenance program helps prevent re-injury. Make them a regular part of your routine, even when you're feeling good.

Use proper form

Be diligent about using good posture and technique. Avoid slouching or letting your knees cave inward. Engage your core and keep your chest up.

Listen to your body

Don't push through pain. If your knee starts to hurt, back off and reassess. It's better to take an extra rest day than to risk re-injury.

Conclusion

Patellar tendonitis is a common overuse injury that can sideline ruckers. By understanding the risk factors and taking steps to prevent it, you can keep your knees healthy and enjoy rucking for years to come.

At Ruckliving, we encourage all ruckers to prioritize proper training, technique, and recovery. If you do develop symptoms of patellar tendonitis, don't ignore them. Promptly addressing the issue can help speed healing and prevent long-term damage.

With patience, diligence, and the right treatment plan, most people make a full recovery from patellar tendonitis. By following these guidelines, you can get back to rucking pain-free.