4 day backpacking trip suggestions (recently diagnosed with patellar tendinitis)

Hey everyone. I was recently diagnosed with patellar tendinitis...it sucks. I went ultralight, didn't help. I haven't done any backpacking trips for over a year in hopes that it healed some, but it hasn't.

Long story short, I'm looking for any trips 3 to 5 day (20-60ish mile range) trips anywhere in the sierras. im flexible with distance, but it needs to have relatively little elevation gain/loss. Obviously I know it will have some, but any suggestions of areas that are relatively easy and I won't need to go over large passes. I'm dying to get back out there, but for the time being, I'm limited on what I can do. I just need a dose of backpacking before the summers out. Thank you for any suggestions!

Lindsey

Have you focused on stretching? Both too tight quads and hamstrings will cause your condition.

When you stretch your quads, do the standard-standing and pulling your foot back against the back of your leg. Also do the ski racers quad stretch where you lie on your back and pull your foot towards your leg so that it is along the side of your leg. This focuses the stretch on the inner quad. Be careful, overstretching can exacerbate the tendentiis. Only stretch when you are fully warmed up.

Also, apply Arniflora Gel. Apply it liberally...this stuff works wonders.

Try this recipe:
-1 scoop Type 1 & 3 Collagen Powder (Neocell brand)
-12 ounces water
-500 mg vit C
-two Bromelain capsules (opened)
-1 T organic apple cider vinegar (optional)
>Take only on an empty stomach and wait 1-2 hours before eating

Don't use NSAIDS. They can interfere with healing. There are a lot of natural anti-inflammatories: Bromelain (on an empty stomach); Boswellia; Tumeric extract; Omega 3 oils.

Avoid vegetable oils since they are very pro-inflammatory. Instead eat healthy fats such as nuts and seeds; uncooked olive oil; extra virgin coconut oil; butter form grass fed animals; avocados.

Avoid tap water that has added fluoride. Fluoride interferes with connective tissue metabolism. Avoid black tea since it is high in natural fluoride. Also, be careful in selecting bottled water since some companies are adding fluoride.

There are several self massage techniques. Perhaps the readers of this forum can suggest some.

Rest wont fix tendinitis. You need to do physical therapy

On the E side Piute Pass, Morgan Pass, Cottonwood Lakes, Hungry Packer Lake all have fairly easy elevation profiles, but off the top of my head I'm not sure how to link those up with other things to get your desired mileage without adding a ton of elevation change.

Check out Tuolumne as well (e.g. Lyell Canyon).

Also on the west side the High Sierra Trail from Crescent Meadow to Bearpaw & vicinity is fairly flat and that would get you in the 20-30 mile range with an out/back.

good luck

Do you have any of the Sierra backpacking books, such as Sierra North and Sierra South? Those give lots of ideas and provide information such as elevation gain, distance, etc.

Here's one of them. You can use it to plan trips for years:

amazon.com/Sierra-South-Bac…;*Version*=1&*entries*=0

Kevin, thanks for all the helpful information!!!

I’ve never heard of Arniflora Gel! I’m gonna have to check this out, as well as natural anti-inflammatories. I do have a stretching and physical therapy regimen I’ve been doing 5-6 days a week for about 15 months now, and I stretch out good after working out. I stay very active and strong, but avoid activities that aggravate my knee, (squatting, lunging, jumping, impacting type activities). I eat a very clean diet, I’d call it a modified Paleo (I still eat rice, quinoa and some dairy), so my fats come from coconut oil, Ghee, nuts, etc.

KevinCO wrote:Have you focused on stretching? Both too tight quads and hamstrings will cause your condition. When you stretch your quads, do the standard-standing and pulling your foot back against the back of your leg. Also do the ski racers quad stretch where you lie on your back and pull your foot towards your leg so that it is along the side of your leg. This focuses the stretch on the inner quad. Be careful, overstretching can exacerbate the tendentiis. Only stretch when you are fully warmed up. Also, apply Arniflora Gel. Apply it liberally...this stuff works wonders. Try this recipe: -1 scoop Type 1 & 3 Collagen Powder (Neocell brand) -12 ounces water -500 mg vit C -two Bromelain capsules (opened) -1 T organic apple cider vinegar (optional) >Take only on an empty stomach and wait 1-2 hours before eating Don't use NSAIDS. They can interfere with healing. There are a lot of natural anti-inflammatories: Bromelain (on an empty stomach); Boswellia; Tumeric extract; Omega 3 oils. Avoid vegetable oils since they are very pro-inflammatory. Instead eat healthy fats such as nuts and seeds; uncooked olive oil; extra virgin coconut oil; butter form grass fed animals; avocados. Avoid tap water that has added fluoride. Fluoride interferes with connective tissue metabolism. Avoid black tea since it is high in natural fluoride. Also, be careful in selecting bottled water since some companies are adding fluoride. There are several self massage techniques. Perhaps the readers of this forum can suggest some.

North rim of yosemite valley.

I’ve hiked the JMT, Cottonwood Lakes, Lyell and Tuolumne areas, but Bearpaw, Morgan and Hungry Packer lake all sound like new areas, I’ll have to check those out! Thanks a bunch for the suggestions!!!

fossana wrote:On the E side Piute Pass, Morgan Pass, Cottonwood Lakes, Hungry Packer Lake all have fairly easy elevation profiles, but off the top of my head I'm not sure how to link those up with other things to get your desired mileage without adding a ton of elevation change. Check out Tuolumne as well (e.g. Lyell Canyon). Also on the west side the High Sierra Trail from Crescent Meadow to Bearpaw & vicinity is fairly flat and that would get you in the 20-30 mile range with an out/back. good luck

Lindsey, along with everything COKevin said, self massage works for temporary relief, as you probably already know. Just try not to use your thumbs as they are susceptible to injury. Brace your four fingers together and use the tips of your middle fingers, and try to get your whole quad. I've had patellar tendonitis off and on for 22 years but it doesn't slow me down too much. Good luck!

Had its this last fall in winter and if I had suggestions it would be to really stretch out your hip flexors and foam roll like a fiend. When you feel a little better wall sits and eccentric decline squats really helped me ncbi.nlm.nih.gov/pubmed/166…

Feel better! I definitely know how annoying/ frustrating it can be

Are you using trekking poles? They can help alleviate some of the shock loading on your quads/patellar tendons when you go down hill.

Yep, hiking poles and a knee brace. I started that after my second knee surgery. Lol. I'm falling apart!

wing thing wrote:Are you using trekking poles? They can help alleviate some of the shock loading on your quads/patellar tendons when you go down hill.

Thanks everyone for advice on the tendinitis. Does anyone have any more trail suggestions? I have garmin software on my computer, so if you point me toward an area I can plot out trails and see the elevation gain/loss, mileage, etc.

Thanks!

I suggest you try the Collagen Type 1 & 3 drink. A tendon or ligament injury refuses to heal because we don't give it the building blocks needed for repair. Often, instead the focus is on protein, leaving tendons in the dust.

It is my experience with Collagen 1 and 3, that strains and sprains heal ridiculously fast. I had my dad take it at least once a day after his knee replacement and his PT told him he had less inflammation 1 month out than most patients she sees 6 months out.

Take the collagen only on an empty stomach, such as before breakfast and then wait 1-2 hours before eating.

Sorry, not the trail info you were asking for, but I wanted to emphasize the importance of this supplement.

No problem! I mean, I'm looking for trail info, but The #1 problem is my knee and anything that can help. ANY new advice from people who have had success is much welcomed! Thanks! I will definitely look into that.

KevinCO wrote:I suggest you try the Collagen Type 1 & 3 drink. A tendon or ligament injury refuses to heal because we don't give it the building blocks needed for repair. Often, instead the focus is on protein, leaving tendons in the dust. It is my experience with Collagen 1 and 3 that strains and sprains heal ridiculously fast. I had my dad take it at least once a day after his knee replacement and his PT told him he had less inflammation 1 month out than most patients she sees 6 months out. Take the collagen only on an empty stomach, such as before breakfast and then wait 1-2 hours before eating. Sorry, not the trail info you were asking for, but I wanted to emphasize the importance of this supplement.

Hey Kevin,

What supplement did you use if you don't mind me asking. I'm making some diet changes and cutting out anything i currently eat that promotes inflammation. I'd like to add a collagen supplement as well. Can you recommend one that you like?

KevinCO wrote:I suggest you try the Collagen Type 1 & 3 drink. A tendon or ligament injury refuses to heal because we don't give it the building blocks needed for repair. Often, instead the focus is on protein, leaving tendons in the dust. It is my experience with Collagen 1 and 3, that strains and sprains heal ridiculously fast. I had my dad take it at least once a day after his knee replacement and his PT told him he had less inflammation 1 month out than most patients she sees 6 months out. Take the collagen only on an empty stomach, such as before breakfast and then wait 1-2 hours before eating. Sorry, not the trail info you were asking for, but I wanted to emphasize the importance of this supplement.

check out emigrant wilderness trailheads out of pinecrest/dodge ridge. Lassen has lots of flat backpacking to lakes, but it's kinda boring IMO from doing some dayhikes out there.

Gonnadiehiking wrote:Hey Kevin, What supplement did you use if you don't mind me asking. I'm making some diet changes and cutting out anything i currently eat that promotes inflammation. I'd like to add a collagen supplement as well. Can you recommend one that you like?

This one:

vitacost.com/neocell-super-…

If you are a vegetarian, be aware that it has a bovine source. However, it works miracles. I convinced my dad to take it after his knee replacement. He told me that his PT told him, "That he has less inflammation 1 month out than most patients 6 months out."

As far as diet changes goes, gluten and dairy free are very important.