so i have tendonitis in both knees for like 2 months or so, the doc said take it easy and do light biking and stuff. I did light bike, but also did some exercises that involved using my legs/knees and ive been half assing the whole recovery process.

About 6 weeks ago the doc said to follow his advice and tomorrow is exactly 6 weeks, and doesn't seem like i improved much at all.

Can anyone give me some helpful tips on speedy recovery? Not really interested in taking anti inflamatorys, but want to know of stretches and such. Don't want to go for cortisone shots. I'm probably just going to avoid lifting in general for about a month even though im going to fucking hate it. I've been icing which helps temporary, but what can HnF bros recommend? Any support bands or w/e ?

I've had it in the past for a very long time. From Novevember 2011 to January 2013. It happened because of impacts and high volume training.

What helped me:
-Rest/ice
-Knee sleeves (Can't tell how much of a miracle these were for me)
-Fish oil
-Adapted volume until I got used to high frequency


Never looked back since then and I've been training a lot for powerlifting.

Can you explain what you mean by adapted volume?

I reduced impacts from sports to a minimum without stopping practicing sports. In the weightroom I squatted with less frequency and in the last few months like oct-jan I started using knee sleeves and I really think that resolved the problem.

I'm not quite sold on knee sleeves yet. I think they may be good as a temporary solution but once your body adapts to them, you might end up where you started. Please keep us in the loop in this regard

your doctor gave you some helpful advice you just ignored it, you literally answered you own question and still had the nerve to post

interesting

Well it's been almost 2 years without pain.

Nice. Do you use them strictly for lifting or also during sports?

Lifting. I was squatting like 315-330 back then. My work capacity was bad so I adapted.

If it is patellar tendinitis, what Aube said + work on quad tightness.

Mine gave me trouble for a few months when I was in a really high intensity part of my training cycle.

I went to the AT at my school and before training I would get heating pads on my knees, followed by ultrasound therapy, then wore knee sleeves that put pressure between the patella and the tibial tuberosity. The trainer said that what I was training for was very quad dominant and found my quad flexibility was pretty bad. She said that the tightness in my quads was putting extra stress over the patella and the patellar tendon, which put stress on the tibial tuberosity. My tibial tuberosities were actually raised up more than they should be, which she also told me was a result of the tightness - more bone lays down underneath of the tendon insertion as your body's way of adapting and trying to reduce the tension (shortens the length the tendon stretches). So, the biggest part of making my knees get back to normal was getting rid of the tightness in my hips and quads, so you might want to try that route as well.