Jumper’s Knee and How To Fix It
What is Jumper’s Knee?
If you’ve ever participated in any form of dynamic or eccentric activity, i.e. running, skiing, hiking, increasing load with lifting, various sports, etc. I’m willing to bet that at some point you’ve had that nagging pain in the front of your knee.
Jumper’s knee or more formally known as patellar tendonitis is a common knee injury that results from either: repetitive stress/overuse or high load activity. This stress can cause micro-tears in the tendon which leads to inflammation, pain, and weakness.
How do I know if I have it?
Jumper’s knee is one of many varying types of knee pain. So how do you know if you have it?
There are a few common telltale signs and symptoms:
Pain is in the tendon below the kneecap only
The tendon has mild swelling compared to the other side
The tendon is tender to touch
Your pain is more common when straightening your leg, squatting, jumping, climbing stairs (especially going down)
You are stiff in the morning
How can I fix it?
I’d always recommend visiting a physical therapist to have a thorough evaluation and assessment to ensure you are receiving the best care. However, here are some general guidelines for treating yourself.
Modified rest - this means scale back on the aggravating activities while still doing things that are not painful. As the pain improves you should gradually increase your activity level as tolerated.
Ice vs heat - Check back to my blog for a full write up on this topic. For something like patellar tendonitis I recommend icing for the first few days to help with swelling and inflammation. From there heating the quad muscle is a good way to improve blood flow to the muscle and decrease tension.
Exercise - While you are scaling back on activities that are painful, make sure you incorporate a few exercises that are beneficial to tendon healing such as (not an exhaustive list):
Exercise 1: Eccentric knee extension: Sit on a chair or stool and straighten your knee completely and slowly lower your leg down. Start without any resistance and add resistance (such as a knee extension machine or a theraband) so long as there is no pain.
Exercise 2: Lateral step downs: Stand on a step or something equivalent with handheld support. Ensure a very gradual descent, tap the heel, and then push through that heel to straighten your knee.
Exercise 3: Glute Bridges: Lie on your back with your knees bent and lift your hips, driving through your heels.
Visit us as Atomic PT - We can incorporate a specific exercise program suitable for your activity and goals. We incorporate manual treatment such as dry needling, taping, and cupping to help facilitate your recovery and get you back to your life as soon as possible.
Take Home Message
Tendons love controlled loading and relative rest. It is something that can be managed by an appropriate program and gradual return to activity. If you are struggling with this condition and can’t quite get rid of it on your own, why not schedule a free session with us now to get evaluated and on the road to recovery.
