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Quick Tips to Treat Jumper’s Knee

Quick Tips to Treat Jumper’s Knee

Background

Did you ever play basketball or go out for running that resulted in having pain in the knee that’s just below the kneecap? If that’s you, you may have something called a “Jumper’s Knee”. However, don’t be alarmed because jumper’s knee is treatable by a physical therapist!

The reason for the name is because this occurs from sports that require repetitive jumping or from running. Another word for jumper’s knee is “patella tendinitis”, which means inflammation of the tendon. The pain tends to be located in front of the knee and right below the knee cap. With repetitive movements, it causes the patella tendon to be strained, resulting in micro-tears, and possibly even lead to collagen degeneration may occur in the tendon. But before you try physical therapy, you can try these quick home self-treatments and see if your pain will go away.

Home Self-Treatments

Improving Muscle Movement

  1. Place a foam roller on the front part of the thigh by laying on the floor.
  2. Using slow and steady movements, roll between the bottom and top of the thigh.
  3. Target the front part of the quadriceps and the iliotibial band (outside of the thigh).

Perform for 3-5 minutes on each leg.

Quadriceps Stretch

Can be performed in standing or laying position.

  1. If standing, hold onto something for balance, and bend the knee and pull the foot towards your buttocks with your arm.
  2. You should feel the stretch on the front part of your thigh. It’s important to keep the quad length at its optimal length (heel touching the buttocks).

Perform the exercises 3 times for 30 seconds.

Eccentric Single Leg Step Downs

  1. Perform on a slant board or a half foam roller to have the heels raised about 2-3 inches.
  2. This exercise is to be performed slow and steady with controlled movements.
  3. Making sure the knee is aligned with your 2nd toe, slowly start to perform a partial squat of 3-6 inches, while making sure that your knee is aligned with the 2nd toe and not passing in front of the toes as you lower your hip.

Perform 3 sets of 20 repetition. Take your time to have quality with this exercise due to the importance of it.

Side Lying Clams

  1. Placing resistance bands above both knees and laying on your side.
  2. Bend both knees and bring them forward while making sure the torso, hips, and feet are aligned.
  3. Open up the knee on top like a clam, while making sure that the two hips are stacked perfectly in a vertical line at all times.
  4. Increase resistance as progression occurs.

Perform 3 sets of 10 repetition

Crabwalks

  1. Placing resistance bands around the ankles, slightly bend both knees and keep your toes pointed straight at all times.
  2. Continue by walking sideways with both knees slightly bent.
  3. Increase resistance as progression occurs.

Perform 3 sets of taking 10 steps to the side and back.

If you are still having jumper’s knee pain after some time, there may be other reasons causing the issues; such as poor body mechanics, imbalances in the body, or incorrect training methods. I would highly recommend coming to your local Coury & Buehler Physical Therapy clinic, so a physical therapist can personally assess and get you back to a pain-free life!

Free Consultation

If you have any other questions or concerns, call us for a FREE CONSULTATION with one of our expert physical therapists to make sure you are running or playing basketball pain free!

 

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Diego Kim, PT, DPT
Diego loves to watch football and basketball, especially his Lakers. In his spare time, he enjoys working out and playing basketball, trying new restaurants, and discovering new cultures while traveling.
Diego Kim, PT, DPT

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