Semimembranosus Tendinitis With Rehab
Tendinitis is a condition in which tendons become irritated or swollen. Tendons are bands of tissue that attach muscles to bones and help with joint movements. The semimembranosus tendon attaches one of the muscles on the back of the thigh (hamstring muscles) to the hip bone and the shin bone (tibia). This tendon helps in straightening the hip and bending the knee. Semimembranosus tendinitis often causes pain on the back inner side of the knee.
CAUSES
This condition is caused by stress on the tendon, which may result from:
• A sudden increase in training or in the intensity of your training.
• Overuse of the knee joint.
• Your body trying to compensate for other leg injuries.
RISK FACTORS
The following factors may make you more likely to develop this condition: • Doing activities that involve: ○ Repeated or strenuous use of your knee and hip, such as distance running, triathlons, climbing, cycling, or weight lifting. ○ Running down hills. • Not warming up properly before activity. • Having: ○ Flat feet. ○ Improper knee alignment, such as bowed legs. ○ Poor strength and flexibility. ○ Osteoarthritis in your knee. SYMPTOMS Symptoms of this condition include: • Pain or tenderness in the back inner part of the knee. The pain may: ○ Spread (radiate) up the back of the thigh or down the back of the calf. ○ Get worse during and after exercise that involves use of the knee or hip joints. • Swelling in the affected area. • A crackling sound when the tendon is moved or touched. DIAGNOSIS This condition may be diagnosed based on your symptoms, your medical history, and a physical exam. To confirm the diagnosis or to rule out other conditions, your health care provider may also order tests, such as an X-ray, ultrasound, or MRI. TREATMENT Treatment for this condition may include: • Resting your legs and limiting activities that cause pain. • Using medicines taken by mouth or placed on the skin to help reduce pain and inflammation. • Applying ice to the area for the first 1–2 days in order to reduce swelling. • Injection of a medicine into the affected area (cortisone injection) to reduce pain. • Wearing a knee brace or sleeve on your knee to keep it from bending. • Working with a physical therapist on exercises to improve strength and flexibility in your leg. • Ensuring that you wear shoes that fit properly. In some cases, surgery may be needed if other treatments do not help. HOME CARE INSTRUCTIONS Managing Pain and Swelling • If directed, put ice on the injured area: ○ Put ice in a plastic bag. ○ Place a towel between your skin and the bag. ○ Leave the ice on for 20 minutes, 2–3 times a day. • Wear a knee sleeve or compressive bandage as told by your health care provider. • If directed, apply heat to the affected area before you exercise. Use the heat source that your health care provider recommends, …show more content…
Complete this exercise __________ times a day.
STRENGTHENING EXERCISES
These exercises build strength and endurance in your thigh. Endurance is the ability to use your muscles for a long time, even after they get tired.
Exercise B: Straight Leg Raises, Hip Extensors
1 Lie on your belly on a bed or a firm surface with a pillow under your hips.
2 Bend your left / right knee so that your foot is straight up in the air.
3 Squeeze your buttock muscles and lift your left / right thigh off the bed. Do not let your back arch.
4 Hold this position for __________seconds.
5 Slowly return to the starting position. Let your muscles relax completely before doing another repetition.
Repeat __________ times. Complete this exercise __________ times a day.
Exercise C: Bridge, Hip Extensors
1 Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2 Tighten your buttocks muscles and lift your bottom off the floor until your trunk is level with your thighs. You should feel the muscles in your buttocks and in the back of your thighs working. If you do not feel these muscles, slide your feet 1–2 inches (2.5–5.0 cm) farther away from your
Tendinitis is a condition in which tendons become irritated or swollen. Tendons are bands of tissue that attach muscles to bones and help with joint movements. The semimembranosus tendon attaches one of the muscles on the back of the thigh (hamstring muscles) to the hip bone and the shin bone (tibia). This tendon helps in straightening the hip and bending the knee. Semimembranosus tendinitis often causes pain on the back inner side of the knee.
CAUSES
This condition is caused by stress on the tendon, which may result from:
• A sudden increase in training or in the intensity of your training.
• Overuse of the knee joint.
• Your body trying to compensate for other leg injuries.
RISK FACTORS
The following factors may make you more likely to develop this condition: • Doing activities that involve: ○ Repeated or strenuous use of your knee and hip, such as distance running, triathlons, climbing, cycling, or weight lifting. ○ Running down hills. • Not warming up properly before activity. • Having: ○ Flat feet. ○ Improper knee alignment, such as bowed legs. ○ Poor strength and flexibility. ○ Osteoarthritis in your knee. SYMPTOMS Symptoms of this condition include: • Pain or tenderness in the back inner part of the knee. The pain may: ○ Spread (radiate) up the back of the thigh or down the back of the calf. ○ Get worse during and after exercise that involves use of the knee or hip joints. • Swelling in the affected area. • A crackling sound when the tendon is moved or touched. DIAGNOSIS This condition may be diagnosed based on your symptoms, your medical history, and a physical exam. To confirm the diagnosis or to rule out other conditions, your health care provider may also order tests, such as an X-ray, ultrasound, or MRI. TREATMENT Treatment for this condition may include: • Resting your legs and limiting activities that cause pain. • Using medicines taken by mouth or placed on the skin to help reduce pain and inflammation. • Applying ice to the area for the first 1–2 days in order to reduce swelling. • Injection of a medicine into the affected area (cortisone injection) to reduce pain. • Wearing a knee brace or sleeve on your knee to keep it from bending. • Working with a physical therapist on exercises to improve strength and flexibility in your leg. • Ensuring that you wear shoes that fit properly. In some cases, surgery may be needed if other treatments do not help. HOME CARE INSTRUCTIONS Managing Pain and Swelling • If directed, put ice on the injured area: ○ Put ice in a plastic bag. ○ Place a towel between your skin and the bag. ○ Leave the ice on for 20 minutes, 2–3 times a day. • Wear a knee sleeve or compressive bandage as told by your health care provider. • If directed, apply heat to the affected area before you exercise. Use the heat source that your health care provider recommends, …show more content…
Complete this exercise __________ times a day.
STRENGTHENING EXERCISES
These exercises build strength and endurance in your thigh. Endurance is the ability to use your muscles for a long time, even after they get tired.
Exercise B: Straight Leg Raises, Hip Extensors
1 Lie on your belly on a bed or a firm surface with a pillow under your hips.
2 Bend your left / right knee so that your foot is straight up in the air.
3 Squeeze your buttock muscles and lift your left / right thigh off the bed. Do not let your back arch.
4 Hold this position for __________seconds.
5 Slowly return to the starting position. Let your muscles relax completely before doing another repetition.
Repeat __________ times. Complete this exercise __________ times a day.
Exercise C: Bridge, Hip Extensors
1 Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2 Tighten your buttocks muscles and lift your bottom off the floor until your trunk is level with your thighs. You should feel the muscles in your buttocks and in the back of your thighs working. If you do not feel these muscles, slide your feet 1–2 inches (2.5–5.0 cm) farther away from your