Are you experiencing pain just below your kneecap that worsens after physical activity? You might be dealing with jumper's knee. Let's explore what this condition is, how to treat it, and the best ways to find relief.

 

What Is Jumper's Knee?

Jumper's knee, medically known as patellar tendinitis or patellar tendinopathy, is a common overuse injury that affects the patellar tendon which connects your kneecap (patella) to your shinbone (tibia). This condition is characterized by inflammation of your patellar tendon and, if left untreated, can lead to tears in the tendon.

While jumper's knee is most common in athletes whose sports involve frequent jumping, such as basketball and volleyball, even people who don't participate in jumping sports can develop this condition. The repetitive stress placed on the knee joint during activities causes small tears in the tendon, resulting in pain and inflammation.

 

Common Symptoms

How do you know if you have jumper's knee? Look out for these telltale signs:

• Pain between your kneecap and where the tendon attaches to your shinbone
• Initially, pain that only occurs at the beginning of physical activity or after an intense workout
• Over time, pain that worsens and begins to interfere with your sports performance
• Eventually, pain that affects daily movements like climbing stairs or rising from a chair
• Swelling below the kneecap

Causes and Risk Factors

Jumper's knee is primarily caused by overuse of your knee joint, usually related to sports that repeatedly strain the tendon. Here are some common risk factors:

• Participating in sports that involve jumping, such as volleyball, basketball, and tennis
• Being male (men are twice as susceptible to jumper's knee compared to women)
• Having limited variation in training types, placing monotonous load on the tendon
• Certain chronic illnesses that disrupt blood flow to the knee
• Running or jumping on hard surfaces

Effective Treatment Options

The RICE Method

The first line of defense against jumper's knee is the RICE protocol:

• Rest: Avoid activities or motions that caused the tendinitis to prevent more stress on your tendon.
• Ice: Apply ice or a cold pack to your knee to reduce swelling, for about 15 minutes at a time, several times a day.
• Compression: Use compression to help reduce swelling.
• Elevation: Keep your knee above the level of your heart as often as possible, propping it up on pillows or cushions when lying down.

Jumper's Knee Brace Solutions

Wearing a brace for jumper's knee helps apply pressure on the patellar tendon to reduce pain. A knee strap or band will help absorb force on the knee and provide support while you stay active.

Different types of jumper's knee braces include:

• Patellar Tendon Straps: These straps provide targeted support to the patellar tendon, offering relief from pain and discomfort.
• Knee Sleeves with Patella Support: Specialized knee sleeves with patella gel pads can provide superior knee pain relief from jumper's knee.
• Adjustable Knee Straps: These adjustable straps are designed to improve patellar tracking and elevation by applying mild pressure on the tendon below the kneecap.

Effective Jumper's Knee Exercises

Rehabilitation exercises are crucial for recovery from jumper's knee. A combination of isometric exercises and stretches can help reduce pain and improve function. Here's a progressive approach to exercises for jumper's knee:

 

Early Rehabilitation Exercises

 

Isometric Quad Contractions

• Sit or lie down with your injured leg straight out in front of you
• Place a rolled towel under your injured knee
• Straighten your leg by pressing the back of your knee down into the towel
• Hold the contraction for 45 seconds

Straight Leg Raises

• Lie on your back with your affected leg straight and your other leg bent with foot flat on the floor
• Tighten the thigh muscle of your straight leg, then lift it about 12 inches off the floor
• Keep your knee straight during the lift
• Hold for 5 seconds, then slowly lower your leg

Important Stretches

Hamstring Stretch

• Stand upright and place the heel of your injured leg on a surface that is a little below hip height, keeping the leg extended
• Slowly bend forward until you feel a gentle stretch in your hamstrings.
• Hold for 20 seconds

Quadriceps Stretch

• Stand holding onto a wall or chair for balance
• Bend your affected leg behind you, grabbing your ankle with your hand
• Gently pull your heel toward your buttocks until you feel a stretch in the front of your thigh
• Keep your knees close together and avoid arching your back
• Hold for 20 seconds

Calf Stretch

• Stand facing a wall with hands on the wall at eye level
• Place the leg you want to stretch behind you
• Keep your back heel on the floor and your back knee straight
• Lean forward by bending your front knee until you feel a stretch in your back leg
• Hold for 20 seconds

Advanced Rehabilitation Exercise

 

Wall Sits

• This exercise should be introduced later in your rehabilitation after initial pain has subsided
• Stand with your back against a wall
• Slide down until your knees are bent at approximately 30-45 degrees
• Hold this position while keeping your back flat against the wall
• Maintain the position for 30-45 seconds
• Rest for 2 minutes between repetitions

Exercises to Avoid

The following exercises put excessive stress on the patellar tendon and should be avoided during rehabilitation:

• Lunges
• Squats
• Stair-stepper machines
• Leg extension machine

Exercises That May Be Safe

The following exercises may be OK to do if they cause no pain, grinding, or swelling:

• Straight-leg lifting exercises
• Stationary cycling (keep the seat high and resistance low)
• Leg press machine (do not let the knees bend past 90 degrees)
• Hamstring curl machine

When performing any exercises, start with a level of intensity that doesn't aggravate your symptoms. While mild discomfort during exercise is acceptable, pain should not increase during your program and should resolve quickly after completing the exercises.

 

Topical Pain Relief Options

When dealing with the discomfort of jumper's knee, topical pain relievers can provide significant relief. aulief, our specially formulated knee pain relief gel penetrates deep into the affected area to target inflammation at its source.

Unlike pills that deliver medication throughout your body, topical gel is applied directly to the site of pain and is specially designed to penetrate through the skin to the joint. Our knee pain relief gel:

• Provides targeted relief directly at the source of pain
• Absorbs quickly without a greasy residue
• Can complement other treatment approaches like bracing and exercises

Prevention Strategies

To avoid developing jumper's knee in the first place, follow these preventive measures:

• Don't play through pain. As soon as you notice exercise-related knee pain, ice the area and rest.
• Strengthen your muscles, particularly the thigh muscles, which are better able to handle the stresses that can cause patellar tendinitis.
• Wear shoes that fit well and support your arch; add orthotics if needed.
• Stretch your quadriceps and hamstrings regularly to prevent extra stress on the patellar tendon.
• Warm up before and cool down after exercising.
• Gradually increase the intensity of your workouts.

When to See a Doctor

Consult with a healthcare provider if:

• Your knee pain persists or gets worse despite home treatment
• You experience severe pain or swelling
• You cannot bear weight on the affected leg
• You notice a deformity in your knee

Conclusion

Jumper's knee can be a frustrating condition, but with the right approach to treatment and rehabilitation, you can overcome this injury and return to your activities. Remember to incorporate rest, appropriate bracing, targeted exercises, and effective pain management into your recovery plan.

For those times when you need immediate relief from the discomfort of jumper's knee, our knee pain relief gel offers a convenient, effective solution that works directly at the source of pain. Combined with proper bracing and rehabilitation exercises, you'll be on your way to recovery in no time.

 

Disclaimer: The information provided in this blog is for educational purposes only and is not intended to replace professional medical advice. Always consult with a healthcare provider before starting any new treatment regimen.