If you are experiencing tenderness at the front of your knee or experiencing pain when ascending or descending stairs, it could be jumper’s knee. Learn more about this condition and how physical therapy may provide relief.
Tendonitis often results from participating in sports such as basketball or volleyball that involve jumping, or performing repetitive quick bending movements like CrossFit workouts that cause quick changes in load. Tendons cannot adjust quickly enough, leading to micro damage to tendons.
Lie on your side.
Jumper’s knee, also known as patellar tendonitis or quadriceps tendinitis, is an overuse injury of the patellar tendon or kneecap tendon. This condition often occurs among athletes involved in activities like basketball, volleyball, soccer, track & field (high jump), or gymnastics where there’s frequent jumping/landing of any kind – often leading to jumpinger’s knee and quadriceps tendinitis.
This condition causes pain in the front of the knee, usually beneath the kneecap. You may experience a burning or aching sensation when exercising, going up stairs, or squatting. Symptoms usually develop gradually over time and patients can often continue participating until their pain becomes unbearable.
Physical therapy is an effective form of treatment for jumper’s knee that helps alleviate symptoms while improving function, strengthening and conditioning the leg muscles, patellar tendon, and improving overall balance and conditioning of leg muscles and patellar tendon. Your physical therapist will create an individualized exercise program tailored specifically to reduce symptoms and avoid future injury.
Once your symptoms subside, gradually introduce jumping and landing movements back into your workouts to avoid reinjuring your knees and return to regular activities. Before engaging in any new exercises or beginning any new ones, however, be sure to consult with a physical therapist for an assessment and diagnosis before beginning them.
Physical therapists can educate you on your knee issue, diagnose whether its due to jumper’s knee or another condition, and devise an appropriate treatment plan. Our Airrosti providers specialize in diagnosing and treating injuries of the knee, hip, and shoulder; so get started today by scheduling an appointment with one of them near you.
Keep your knees straight.
The knee joint is an invaluable hinge that enables us to run, jump and kick with ease; yet it’s prone to overuse injuries like patellar tendonitis – often known as jumper’s knee – caused by repetitive jumping activities like basketball, volleyball or cross fit workouts that overstretch its capabilities. Overuse injuries in this region often manifest themselves with patellar tendonitis occurring when its tendon connects quadriceps muscles in front of your thigh (quadriceps) connects quadriceps muscles (quadriceps) to the kneecap (patella).
Jumper’s knee symptoms differ significantly from other forms of knee pain in that they primarily depend on history and physical exam findings, without laboratory testing being necessary; tendonitis rarely involves inflammation and tendonitis is typically described as being achy, tender and slightly swollen.
Physical therapy can be an effective approach to treat jumper’s knee. Physical therapists utilize manual and therapeutic exercises designed to strengthen quadriceps and hamstring muscles in the leg, in order to decrease pain, swelling and improve knee stability and function.
Physical therapists also teach appropriate jumping and landing techniques designed to reduce patellar tendon strain. This may include learning the “roll toe ball-heel down” method when jumping, which helps absorb more of the impact forces through ankle muscles while simultaneously decreasing peak ground reaction force in your knee.
Jumper’s knee is a common condition that can prevent you from engaging in your favorite activities and make even everyday tasks, like climbing or descending stairs or bending at the waist, very painful. Early evaluation and referral to physical therapist can put you on the fast track towards recovery and return to regular activities more quickly. Make an appointment with Airrosti now to get on that fast track – our highly trained physical therapists will perform a comprehensive injury evaluation and create a tailored treatment plan designed to relieve jumper’s knee discomfort! Schedule your appointment and get on that road to recovery right away! Our highly trained physical therapists will perform an injury assessment and devise personalized treatments designed specifically designed to soothe jumper’s knee discomfort!
Slowly bend your knees.
Jumper’s knee is an overuse injury affecting the front of the kneecap. It may result from increased activity, changing an exercise routine or exercising on hard surfaces; symptoms begin with pain after activity and often have an aching quality; unlike muscles which quickly adapt to changes in load distribution, tendons do not adapt easily and over time micro damage accumulates resulting in symptoms associated with jumper’s knee.
Jumper’s knee is often misdiagnosed as other knee conditions such as meniscal tears, patellofemoral syndrome or quadriceps injury; however it’s treatable with physical therapy and at-home exercises. A physical therapist can help provide appropriate exercises tailored specifically for you and instruct on proper movement mechanics.
The deep knee bend is an effective and straightforward exercise designed to increase hip and quadriceps strength while decreasing kneecap tendon stress. Furthermore, this exercise increases range of motion in your knee joint.
Begin this exercise with feet 1-2 inches apart and steady yourself with a chair, counter or wall. Slowly bend one knee while raising one foot behind you until a 90-degree angle forms between your thigh and lower leg – hold this position for five counts before returning back to starting position and repeat this process with other knee. This exercise strengthens quadriceps, hamstrings, gluteal (buttock) muscles.
Single-leg squats can also help jumper’s knee exercises by increasing loading of the patella tendon – something especially relevant when training for running or jumping sports which require repetitive motion and high loads. Studies indicate this effect. This form of exercise should also serve to protect runners or jumpers who engage in running or jumping sports as it has high loads and repetitive natures that demand strength training for optimal performance.
Regular exercise can reduce your risk of jumper’s knee. However, if pain persists after activity or doesn’t respond to treatment options, it is advisable to visit a healthcare provider immediately and work together in the recovery process to ensure a speedy healing timeframe.
Return to the starting position.
The knee is an indispensable hinge joint that allows us to move with speed and agility, but it’s also fragile, easily damaged by repetitive stress. Over time, repeated strain can cause tiny tears in your patellar tendon — the one connecting your kneecap to the top of your shin bone (tibia). This injury, known as jumper’s knee, may lead to pain and difficulty moving; early treatment and at-home exercises can help get back to your normal activities more quickly.
Jumper’s knee symptoms typically include tenderness directly beneath the kneecap and increased pain when jumping, running, or playing sports. Mild to moderate pain may come and go over time; therefore it is essential that patients visit a physical therapist early as this will enable the physician to accurately identify the issue and recommend appropriate treatment plans.
Treatment options for jumper’s knee include rest, pain medications, ice and at-home exercises. Knee braces may also help during high impact activities like running and jumping; alternatively a physical therapist can recommend specific exercises and techniques designed to strengthen quadriceps muscles.
Research has demonstrated that eccentric quadriceps muscle contractions during landing and jumping pose a significant risk of patellar tendon injury, especially in sports demanding high eccentric loading of quadriceps musculature, such as basketball, volleyball and track (long or high jumping). Other risk factors for jumper’s knee include greater body weight, bow-legged or knock-kneed knees or unequal leg length inequality.
Therefore, the best treatment of jumper’s knee is to refrain from jumping or other rigorous athletic activities until you feel better. At-home exercises to strengthen quadriceps should continue as this will decrease the likelihood of flare-ups and help protect from further injuries. Gradually ease back into athletic and jumping activities gradually to reduce any risk of reinjury; an elliptical machine or swimming can keep you active while you recover.
