Fix Your Jumper’s Knee with These 3 Easy Exercises

With sports starting to slowly start back up, and young athletes’ eagerness to get back into the gym and work on their skill, we saw a dramatic rise in the number of overuse injuries in our office. Overuse injuries are already common due to the lack of proper load management, plus with the perfect storm of the coronavirus shutdown, athletes have gone from 0 to 100 in a matter of weeks. With proper treatment and early exercise prescription, prevention of long term pain can be achieved. However, a delay in fixing the issue can cause a long nagging injury that never fully goes away. This is especially true in the cases of tendinopathies/tendinitis, and today’s focus will be on the main tendon of the knee.

If you have recently aggravated the area right below your kneecap after a recent increase in activities such as sprinting, jumping, or rapid change of direction. Then you may have aggravated an area called your patellar tendon.

It works in conjunction with your quad to extend your knee and has an enormous amount of capacity for storing energy, and for the release of that energy during explosive movements. However, if it is overworked and becomes damaged it may turn into a condition called patellar tendinopathy. Also known as Jumper’s knee due to the nature of the injury. It is one the most common knee complaints we see with the majority of our young athletes and occurs from excess dynamic loads on the lower extremity such as a basketball player ramping up his time on an older basketball court too quickly after a long offseason. The patellar tendon is not prepared for this rapid increase in explosive movements and thus becomes damaged and weakened. Although sports like basketball and volleyball are the most susceptible to these types of injuries at rates of 32% and 45% respectively due to the hard surface and repeated jumping needed for their sport, other activities may lead to it as well. If you have pinpoint pain just below the knee cap after a recent increase in running, jumping, or working out, then these exercises will be crucial for your recovery.

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