jumpers knee

Jumper's knee, more clinically known as patellar tendonitis, is chronic swelling of the tendon that connects the kneecap to the lower-leg bone. Initial symptoms include aching just below the kneecap. The injury often progresses until there is constant pain and impaired performance. When the injury is at it's worst, you are no longer be able to perform and will experience difficulty with even the simplest movement, such as bending over to tie your shoes, and your tendon could rupture and require surgery. There's good news, though. Current treatments have revolutionized therapy for Jumper's Knee and made this injury easier to prevent. Soft tissue treatments and special resistance exercise often enable the athlete to be at almost full strength within weeks, instead of months.

One of the most effective medical treatments for Jumper's Knee is a Soft tissue treatment known as Active Release Techniques(tm), or A.R.T. Jumper's Knee can be a result of several things, including muscle weakness or a blow to the knee. The idea is to use movement to restore the normal functioning of the body. The practitioner finds the tissue that is injured and physically works it back to the texture, tension, and movement it should have.

Below you will find exercises for Jumper's Knee.

Weighted SquatsGrasp a dumbell in each hand and spread your feet about shoulder width apart. Point your feet slightly out, in lie with your knees. Slow and controlled, bend your knees and lower your hips as far as comfortable as shown in the second figure, then straighten your legs o return to the start. Do 3 sets of 10 starting with 40% of your body weight for men and 30% of your bodyweight for women and all young lifters age 16-18. Do twice per week. As you get stronger, try to increase weight 10% each month

Knee Protection(1 of 3)

Supports for Knees, Wrists and Ankles

The Peterson Step-up(2 of 3)

The Peterson Stepup begins with one foot on a low platform. Lift the heel of the foot on top of the platform and position the toes so they are just behind the heel of the opposite leg as shown in the first picture. Now lift the toes of the foot you're standing on, as this will increase the emphasis on the working leg. From this start position straighten the leg on top of the platform while lowering the heel as shown in the second picture. Do 3 sets of 10 each leg with no weight at first, and then 10 - 20 lbs as dumbbells or weighted belt. For the most challenging workout, do the exercise with Jumpsoles + Proprioceptors, especially in the middle hole.

The Hamstrings Systems for Jumpers Knees(3 of 3)

Jumper's Knee pain is due to several factors, and one area to address is the hamstring area. Also known as the biceps femoris, this muscle is responsible for flexing the knee. Weakness here places undue stress on the knee, especially when landing from a jump. To strengthen this area, do hamstring curls on a machine, Swiss Ball, or Power Wheel. Because the hamstrings are a fast-twitch muscle group, they respond better to relatively lower reps. Do 5-8 reps for 4-5 sets.