I have Patella Tendonitis in both knees as well. I had them for about 4 years or so. Honestly, the only thing that made them better was rest time and consistently icing them. Mine was from my days of High Jump, Long Jump, Triple Jump, Basketball and Volleyball. Not to mention playing basketball on the concrete nearly every day. Do yourself a favor, Get a pair of jumpers knee straps. Mueller makes a great pair for around 20-25$. These were the only thing that helped me when I would play Basketball/Volleyball and of course Box Jumps and Squats. They go on just below the knee cap and apply mild pressure to the Patella. It reduces loading on the actual Patella.
My Jumpers Knees (Patella Tendonitis) is now almost fully healed. I no longer have to wear the straps. I still keep them around just in case.
- Ice every couple of hours for 15-20 minutes.
- Get yourself a pair of knee straps
- See a physiotherapist
I wish you luck!