I can offer help. I usually dont post here, but patellar tendonitis is pretty rare, and when i say it caught my eye. I have it pretty badly in both of my knees. I developed it at the ripe age of 19, and finally started therapy when was 20.
It is good that you do not have any damage to your tendons, cartilage and ligaments. I was in your same position. I had no serious damage, but the pain was so much after i would ski that i thought i was going to be sick. After a few ortho visits and a lot of sports trainer visits i discovered that i had developed patellar tendonitis from skiing. What was happening, was that my outside leg muscles were getting stronger than the inside muscles. I was able to effectively pull my entire kneecap off the top of my knee when i flexed the muscles in my legs. What my PT subscribed was a lot of leg excercizes that worked my inside legs muscles. I had to work them from scratch, as they had essentially shut down due to lack of use (outside had taken over). Eventually i moved up to doing all of my exercizes with 5lb ankle weights, and now, with extensive year round leg work outs im able to keep the inside and out side muscles about the same strength and rarely have trouble with my knee.
The workouts that were subscribed were:
- Leg lifts while sitting on my bed with my toes pointed out at a 45 degree angle.
- Leg lifts while laying on my side.
- Leg lifts while laying on my side, crossing the upper leg over the lower leg to allow for room to lift it, and then doing leg lifts with the bottom leg.
- Wall sits with a ball behind my back (but not at 90 degrees - more like 60 or 70 degrees to take stress off the knee
- Excercizes on a balance board, where you tie a big rubber band thing around your ankle and tie that to a stationary object and then move it foreward, backwards, and left, and right... All while on the balance board (kind of fun and good for balance - balance board is optional but i figured since i was there id improve my balance as well).
- Stationary bike riding (easy).
The legs lifts were the most difficult other than the balance thing, and seemed to work my legs the best. It has been about a year since is topped going to therapy and i have only had one or two really bad days of pain since then. Usually a week of the workouts would remedy any pain that started. I think that no matter what you should see a sports therapist before you take any course of action, but mention to him my case, and that may provide some insight as to which course of action you should or should not take. Make sure they check you muscle strength on both sides of your legs. Often it is very easy to enflame the patelar tendon if it is constantly being pulled to one side. Good luck with getting things patched up.