When you say you have pain on the outside of the leg can you be a bit more specific, if its patellar tendinitis you should only have pain in your patellar tendon right under your kneecap. Also, does the pain get worse with things like leg extensions and squats or anything else that stresses the patellar tendon such as going up or down stairs. For tendinitis, basically what you want to do is ice it for 15 minutes as often as you can hourly.
You don’t really want to stress the tendon as its trying to heal, meaning ideally you would need to take a layoff from leg work for at least a week and see what that does for you in terms of pain decreasing or not. Another thing is it’v very important to properly warmup as PF_89 said and you should really look into doing some quad stretches and direct soft tissue work on the tendon itself when you feel it’s healed enough to hand it.
Lemme know if that helps you there but in the end, if it doesn’t go away in about 2-3 weeks at worst I would definitely see a Physical Therapist or Doctor to do a quick evaluation. I have one year left in PT school so you don’t think im some jerk just spewing non-sense on the internet. Cheers mate and hope that you get it taken care of.[/quote]
So after a bit more research I’m quite certain it’s not patellar tendinitis. I’m pretty sure its Quadriceps Tendinitis because its mostly above the patella and on the outside of the patella (outside being away from the body), but NOT on the side of the leg where the IT is. Actually, I have some discomfort right now and its actually on the inner part of my leg, but still ABOVE and AROUND the perimeter of the patella. I do remember thinking I have weak hip abductor muscles because my knee (particularly my right) always instinctively moves inward on heavy sets, and I have to force myself to maintain neutral knee alignment.
Another reason it leads me to believe it’s QT is that it usually only bothers me when I’ve been sitting for a while or my knee is bent when sleeping on my side at night. It doesn’t hurt to do squats or leg extensions, but I get this sense of weakness/my knee is going to pop when attempting those exercises, like I’m going to hurt myself if I continue (despite there being on pain). Sleeping with my leg straight and fully extended does not agitate my knee, its only when its been bent for a while (such as sleeping or sitting) does the irritation come back.
I read up on eccentric loading for tendinitis as an aid to recovery, along with NSAIDs and Ice/Fish oil to minimize inflammation.
Does all of this information help?