We know that staying in work or returning to work as soon as possible is good for your mental and physical health.

Immobilization:You would need to wear a knee immobilizer or brace for three to six weeks to keep your knee straight and help it heal. You will likely need crutches to avoid bearing any weight on the leg. Samagh SP, Huyke FA, Buchler L, Terry MA, Tjong VK. Treatment of a neglected patellar tendon rupture with a modified surgical technique: ipsilateral semitendinosus autograft reconstruction with suture tape augmentation. Case Reports in Orthopedics. 2018;2018:1-5. doi:10.1155/2018/2037638 If your BMI states you are overweight or obese it is likely that losing weight will reduce your symptoms. Carrying extra fat also increases your risk of heart disease, stroke, type 2 diabetes, and some cancers. Reducing your portion sizes and eating a balanced diet can be helpful in reducing weight. NHS informs provides a free online 12-week weight management programme to get you started right away.If you aim to get a balance between rest and activity it should help your pain to settle down. You may be sore at first, however, start slowly and gradually increase the amount you do. Weight Reduction – People who are overweight tend to have more prolonged pain and poorer tissue healing due to increased levels of inflammation in the body. Reducing your weight can generally help improve the healing process. If you find any of the above exercises worsen your symptoms, please stop and seek advice from a health professional. When you're able to move the injured area without pain stopping you, try to keep moving it so the joint does not become stiff. Don't ice over a numb area or open wound. If the skin is numb you won't notice if you're developing an ice burn and ice on an open wound can increase the risk of infection.

Compression and Elevation are helpful for reducing inflammation. This can be done by keeping your joint raised on a pillow and compressed by wrapping a bandage around it. POLICE is an acronym (Protection, Optimal Loading, Ice, Compression and Elevation) that is used as a management strategy for many injuries and conditions for the first 24 to 72 hours.Do not make the bandage too tight and do not wear tubi-grip or any compression bandage in bed at night. Samagh SP, Huyke FA, Buchler L, Terry MA, Tjong VK. Treatment of a neglected patellar tendon rupture with a modified surgical technique: Ipsilateral semitendinosus autograft reconstruction with suture tape augmentation. Case Rep Orthop. 2018;2018:2037638. doi:10.1155/2018/2037638

If physiotherapy does not help, you may be referred to a doctor who specialises in muscles and bones (orthopaedic specialist) or a local musculoskeletal clinic. Tendonitis is usually caused by sudden, sharp movements or repetitive exercise, such as running, jumping or throwing. The Active Health Programme has both a General Programme where individuals can access the mainstream health and fitness programmes running within NL Leisure Venues including swimming, jogging, golf and more! Active Health is a programme for residents of South Lanarkshire living with long term conditions. Residents are referred via Acute, Physio & specialist nurses to a 10-week programme and then signposted onto a wide variety of mainstream physical activity, sport & outdoor opportunities.

Spreading the doses of the paracetamol evenly out over a day will help you control your pain. Visit NHS Inform for more detailed information on paracetamol. If you have problems with activities at work, it may be helpful to ask for a workstation/workplace assessment or talk with your manager or Occupational Health Department. This can help with alterations or provision of equipment or altering your working day or tasks. Analgesia also known as pain relief can be an important part in helping you manage your symptoms and allow you to stay active. If the pain is sudden and severe, and happened during an accident or activity, you may have torn (ruptured) a tendon.