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Press either side of the patela tendon then bend the knee then press on top of the knee cap, patela, extend the leg fully, then press a again on the pattela tendon with the knee bent a 90 degrees sitting in a chair pushing two fingers up and underneath the front of the knee cap, patella either side of the patela tendon if there is exesive pain and discomfort the patela is inflamed, Give me a ring at the take care injury clinic on 01229 480 422 ask for dave and i wiil advise you on the best treatment