Immediately after injury and for the first few days afterward, an anti-inflammatory such as Aspirin or ibuprofen can help reduce pain and inflammation in your tendon. If you can't take anti-inflammatories, try acetaminophen (Tylenol) to help reduce pain. If you continue to have pain and inflammation after several days of taking these medications, see a doctor as soon as possible. You may have a more serious injury that requires different treatment. Compression tape or knee braces, available at sporting goods stores or pharmacies, may keep your kneecap in better alignment so you don't have pain while exercising.  The brace used here is a softer brace that you slide up your leg and over your knee. They typically have a hole in the front for your kneecap to stick out. This sort of treatment is more appropriate if you only have pain when using your knee. If you also experience pain while resting, it's a better idea to take a break from activity for a few days. RICE stands for Rest, Ice, Compression, and Elevation. Wrap a compression bandage around your knee to reduce swelling and place an ice pack wrapped in a towel on top of it. Then lay on a comfortable flat surface, such as a bed or couch, with your leg and knee raised.  Ice your knee for 20 minutes every 2 or 3 hours in the first 2 or 3 days after the injury. Using ice for more than 20 minutes at a time can burn your skin or result in nerve damage. Never fall asleep with an ice pack on. This treatment is beneficial for the treatment of quadriceps tendonitis within the first 48 to 72 hours following the injury or initial onset of pain. If you still have pain and inflammation, talk to a doctor or physiotherapist. After 3 or 4 days of RICE therapy, the inflammation in your knee should be reduced to a significant degree. Switch from ice to heat to promote circulation in your knee and encourage the continued healing process.  As with ice, don't apply heat for more than 20 minutes at a time. Warmth can be applied for longer, but use your best judgment. If your skin starts to redden or feels painful to the touch, remove the heat source. Soaking in a warm bath is a good way to provide healing warmth to your knee. Moist warmth works better than dry warmth because you don't risk dehydrating your skin. Particularly if you're training for a specific event, you may be inclined to return to the same level of activity once your knee starts to feel better. However, not allowing adequate time for recovery can worsen the injury.  If you have to take a break from training or exercise, get back into it slowly and gradually. You could further damage your knee by returning to activity at the same level you were at before the injury. If you have a coach or trainer, work with them to develop a training regimen that will get you ready for upcoming events without risking further injury to your quadriceps tendon, or to surrounding muscles and tendons. What you do while recovering from quadriceps tendonitis is just as important as how long and how often you do it. Activities such as running and jumping can further aggravate your condition.  If these activities are an unavoidable part of your training, start slow under controlled conditions. For example, if you are a soccer player recovering from quadriceps tendonitis, return to training by running on a padded treadmill rather than on the uneven terrain of the soccer pitch. If you feel pain with any of these activities, stop and provide RICE therapy to your knee. You may also want to switch to other training or conditioning exercises that don't put undue strain on your knee or your quadriceps tendon.
تناول مضادات الالتهاب المُتاحة للشراء دون وصفة طبية. اربط أو استعمل الدعامة على رأس الرُكبة أثناء التدرب. اتبع طريقة RICE المشهور في التعامل مع الالتهاب. استعمل الكمادات الساخنة بعدما يقل الالتهاب. اضبط برنامجك التدريبي لتتجنب فرط استعمال الرُكبة. تجنب الأنشطة التي تضغط على أوتار العضلة الرباعية.