Jumper’s knee, or patellar tendinosis, is a common issue for athletes who frequently jump and land on their knees. This can be particularly problematic for basketball players, as well as soccer and volleyball players. Even if you don’t participate in these sports, you may still suffer from this injury if you play other intense activities involving lots of jumping or kneeling, such as CrossFit or weightlifting. Jumper’s knee is non-serious but annoying; it causes pain in front of your patella, where the tendon connects to your bone. Fortunately, some effective methods prevent jumper’s knee and strengthen the surrounding muscles so that the risk of developing it again will be reduced. Here are some exercises to help you get rid of the jumper’s knee fast.
Jumping Exercises
Jumping exercises can help eliminate the jumper’s knee by strengthening your muscles and joints. This will reduce the pressure on the knee joint during jumping activities and reduce the chance of developing a jumper’s knee. Some exercises that can help with this include: Squats are great for building muscles and increasing knee stability. They are a great exercise for any athlete and especially helpful for people dealing with knee pain. Lateral lunges – Lunges are a great way to strengthen the muscles on the side of the knee (called the “vastus lateralis”). This will help stabilize the knee joint and reduce the risk of knee pain. Jumping rope – Jumping rope is a high-intensity exercise that can help strengthen the muscles of the knees.
Strength Exercises
Strengthening the muscles surrounding the knee joint can help prevent the re-occurrence of the jumper’s knee. Some exercises that will help with this include Squats – As discussed above, squats are great for building muscles around the knee joint. Lunges – Lunges are also a great exercise for building muscles around the knee joint. Lunges are a particularly good exercise for athletes dealing with knee pain because they can easily be modified so that the knee is not pressed against the ground. Leg presses – These are also great exercises for strengthening the muscles surrounding the knee joint. Leg presses can easily be modified so that the knee is not pressed against the ground.
Stretching Exercise
Stretching exercises are essential in preventing the re-occurrence of the jumper’s knee. Some exercises that can help with this include: Patellar tendonitis stretch – This simple exercise can help reduce pain and discomfort in the knee joint. It is recommended that this exercise be performed in the morning and in the evening to alleviate knee pain. Hamstring stretch – This simple exercise can help reduce pain and discomfort in the knee joint. Quadriceps stretch – This simple exercise can help reduce pain and discomfort in the knee joint.
Equipment to Treat Jumper’s Knee
Heat – Applying heat to the area surrounding the knee joint can help reduce pain and swelling. Ice – Applying ice to the knee joint can help reduce pain and swelling. Compression – Wearing compression stockings or sleeves on the knee joint can help reduce pain and swelling. Brace – Wearing a knee brace on the knee joint can help reduce pain and swelling.
Conclusion
Jumper’s knee, or patellar tendinosis, is a common issue for athletes who frequently jump and land on their knees. This can be particularly problematic for basketball players, as well as soccer and volleyball players. Fortunately, some effective methods prevent jumper’s knee and strengthen the surrounding muscles so that the risk of developing it again will be reduced. Jumping exercises, strength exercises, and stretching exercises can help with this. Equipment like a knee brace or compression sleeves can also help treat this injury.
If you want the full details on the Jumper’s Knee Exercise Program, click here.
Rick Kaselj, MS
