Shake Off Jumper’s Knee with Increased Strength
If you’re a basketball player who’s been off the court for a few months and your knee always aches—even if you cannot remember incurring a specific injury—you may be suffering from jumper’s knee.
Officially referred to as patellar tendinopathy, this condition is a progressive deterioration of the patellar tendon and is particularly prevalent among athletes who engage in sports with frequent jumping, like basketball and volleyball.
What is Jumper’s Knee?
Jumper’s knee is characterized by pain in the knee that often surfaces after periods of inactivity or increased physical activity.
- The pain usually arises from the patellar tendon, which connects your kneecap (patella) to the shin bone (tibia).
- This tendon plays a crucial role in your ability to jump and land.
- When it’s overused, it can lead to tiny tears and a breakdown of collagen in the tendon, causing that nagging, aching pain.
How Does It Happen?
- When you jump or land, the tendons in your knee undergo significant stress.
- Over time, if you repeatedly subject these tendons to high-impact activities—like jumping and landing—without adequate rest or proper technique, you’re setting yourself up for jumper’s knee.
- Repetitive stress overload on these tendons during jumping and especially on landing causes repeated microtears and collagen degradation in the tendon, resulting in gradual, aching knee pain.
Who is Most at Risk?
Jumper’s knee isn’t limited to just professional athletes. Anyone who participates in sports involving a lot of jumping or running can be at risk.
However, certain factors increase your likelihood of developing this condition:
- Low Strength and Flexibility: Athletes with low strength, and poor hamstring and quadriceps flexibility are most likely to develop jumper’s knee. Strong, flexible muscles help absorb the impact of jumping and landing, reducing stress on the patellar tendon.
- Overtraining: Pushing yourself too hard without allowing adequate rest can exacerbate the problem. Overtraining not only stresses your tendons but also prevents them from healing properly.
- Hard Surfaces: Playing on hard surfaces can increase the impact on your knees. If you’re frequently playing on such surfaces, it could contribute to the development of jumper’s knee.
- Technique: Your jumping and landing technique also play a crucial role. Poor form can put excessive strain on your tendons and lead to pain over time.
Getting a Proper Diagnosis
To address knee pain effectively, it’s essential to get a proper diagnosis from a physician who specializes in sports medicine.
What to Expect from a Diagnosis
A sports medicine specialist will assess your knee pain through physical examinations and may order imaging tests like X-rays or MRIs if necessary.
This helps in ruling out other potential causes of knee pain and confirms if you’re suffering from jumper’s knee.
If the doctor determines that you suffer from jumper’s knee, our physical therapists at The Jackson Clinics can develop an exercise program to progressively improve the flexibility and strength of your hamstrings and quadriceps
How To Fix Jumper’s Knee
Once diagnosed, the next step is treatment.
Managing jumper’s knee involves several approaches, each aimed at reducing pain, improving flexibility, and strengthening the muscles around your knee.
Treatment Options
1) Activity Modification
One of the first steps in treating jumper’s knee is modifying your activities to give your tendon time to heal.
This typically involves:
- Reducing High-Impact Movements: Limit or avoid jumping, running, or any activities that put stress on the knee.
- Cross-Training: Switch to lower-impact exercises, like swimming or cycling, to maintain fitness without further stressing the tendon.
2) Ice Therapy
Ice therapy is a simple yet effective way to manage pain and inflammation associated with jumper’s knee.
- How It Helps: Applying ice to the knee after activity can reduce swelling and numb pain, allowing for quicker recovery.
- How to Apply: Use an ice pack for 15-20 minutes after physical activity or whenever your knee feels inflamed.
3) Knee Bracing or Taping
Knee braces or taping can provide extra support to your patellar tendon during activity.
- Braces: Offer support and help distribute pressure away from the tendon.
- Taping: Techniques like patellar taping can reduce strain on the tendon and help control pain during movement.
4) Exercise Programs
One of the most effective treatments for jumper’s knee is a well-designed exercise program.
This program typically focuses on:
- Strengthening the Quadriceps and Hamstrings: Strong quadriceps and hamstrings help support and stabilize the knee joint. Exercises to build strength in these muscles can alleviate some of the strain on the patellar tendon.
- Improving Flexibility: Stretching exercises can enhance flexibility in your legs, which can help reduce the strain on your knee during activities.
5) Eccentric Exercises
Eccentric exercise (when the muscle lengthens in response to external resistance) can especially benefit individuals with jumper’s knee by speeding up the rehabilitation of weak or injured tendons.
These exercises involve lengthening the muscle while it’s under tension.
Research has shown that eccentric exercises can speed up the rehabilitation process for weak or injured tendons.
Here’s a simple way to incorporate eccentric exercises into your routine:
- Eccentric Squats: Stand with your feet shoulder-width apart. Slowly lower yourself into a squat position, focusing on the descent. Rise back up quickly. Perform this exercise using body weight or with added resistance like free weights.
- Eccentric Step-downs: Stand on a step or elevated platform. Slowly lower one foot to the ground, keeping the other foot on the step. Focus on controlling the movement during the descent.
Our Physical Therapists can show you how to perform specific eccentric exercises correctly using free weights, body weight exercise and nonhydraulic exercise machines so you can return pain-free to the basketball court.
Why Physical Therapy?
Physical therapy is an excellent option for those dealing with jumper’s knee.
Here’s how it can help:
- Personalized Exercise Programs: Our physical therapists will design a personalized exercise program tailored to your specific needs and condition. This means that every exercise will be chosen based on your current strength, flexibility, and the specific demands of your sport or activity.
- Proper Guidance and Technique: Our physical therapists will guide you through each exercise, ensuring that you use the right form and technique. They’ll demonstrate proper techniques and correct any mistakes, helping you to avoid further injury and maximize the effectiveness of your exercises.
- Progress Monitoring and Program Adjustments: As you progress through your rehabilitation, our physical therapists will continuously monitor your improvement. They’ll assess your response to the exercises, making necessary adjustments to your program to ensure it remains effective.
- Hands-On Techniques: This might involve massage, joint mobilizations, or other techniques to reduce pain and improve function. These methods can complement your exercise program and help speed up your recovery.
- Education and Prevention: Physical therapists will provide you with valuable tips on proper warm-up techniques, how to modify your training regimen, and ways to maintain good overall knee health.
Did you know you have Direct Access* to Physical Therapy? No referral, no problem!
How long does Jumper’s Knee take to heal?
It’s important to set realistic expectations when dealing with jumper’s knee.
Typically, this strengthening and stretching process takes time (10 to 12 weeks) to reach ultimate improvement.
There are no quick fixes, but with patience and consistent effort, you can achieve significant improvement.
Final Thoughts
Jumper’s knee is a common issue for athletes who engage in activities with frequent jumping.
Remember, there’s no quick fix, but with dedication and proper care, you can overcome jumper’s knee and return to the court stronger and pain-free.
If you’re experiencing knee pain, don’t hesitate to seek professional help and start on the path to recovery.
Simply book an appointment with us today to get started!
The Jackson Clinics serves 18 locations throughout Northern Virginia.
Find one near you: https://thejacksonclinics.com/locations/