I have this problem. Since I'm a dancer, but I'm also a tad bit overweight, the strain on my knee joints and ligaments is a little bit bigger than it should be. So, a while ago I started feeling pain in Patellar ligament, or to be more specific, in the place where it connects to the bone. The doc told me to abstain from dancing for a while, while I reduce my weight, but this is not possible, since a competition is coming up. Some elastic binding do help with the pain. But I also think, that a possible cause for this pain is not stretching the ligament enough before a practice, so my question is this:
How do I warm up my Patellar ligament? What are some stretching exercises for this, without a lot of equipment? I have a ballet bar, a floor, and some people, that can help me stretch, and that is about it.
Also, it's not like I haven't tried to find something for this, I just can't think of anything.