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How To Fix Jumper’s Knee

Kick Knee Pain To The Curb


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What Happens If You Dont Treat Jumpers Knee Properly

The problem with jumpers knee is that because its an overuse injury, it often develops over time. That means that initially, the pain probably wont be that bad, which may encourage individuals to ignore it. However, thats a mistake.

Continuing to work through the pain will only cause more tears in the tendon. These tears are likely to get larger in time, causing more pain and reduced function. Without proper treatment, the condition can progress to a chronic one that is much harder to eliminate.

The problem is that each time the damage occurs, the body rushes in to try to repair it. If you dont give it the time it needs, the repair is only partially completed before another tear occurs. The body responds by increasing collagen production, and the tendon can become thick and stiff. This makes it more difficult to repair and increases the odds that it will continue to cause problems.

What Are The Symptoms Of Jumper’s Knee

Following are the most common symptoms of jumper’s knee. However, you may experience symptoms differently. Symptoms may include:

  • Pain and tenderness around your patellar tendon
  • Swelling
  • Pain with jumping, running, or walking
  • Pain when bending or straightening your leg
  • Tenderness behind the lower part of your kneecap

The symptoms of jumper’s knee may resemble other conditions or medical problems. Always see your healthcare provider for a diagnosis.

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What Is Patellar Tendonitis

Patellar tendonitis also known as jumpers knee is a chronic reaction to overuse or an injury to the patellar tendon, which joins the bottom of the kneecap or patella to the shin bone:

If you suffer from patellar tendonitis, you feel pain in the front of your knee on what is called the lower pole of the patella.

The first symptom is often warm-up pain , usually after standing up from a sitting position or climbing stairs. It then develops into ongoing pain, swelling of the patella, tenderness, and restricted range of motion.

Concluding Thoughts How To Fix Jumpers Knee Fast

3 Ways to Treat Jumper

With the advice of personal trainers and my athletic trainers at the various places I have played, I have now developed a system that I feel very comfortable in using with myself, and that has reduced my tendinitis to the point that I now feel comfortable enough to play basketball without any type of knee assisting strap or protective sports brace.

All the exercises mentioned here are what I would consider being general recommendations, and should not be a substitute for medical advice from your doctor.

A professional medical doctor will be able to understand the condition of your knee and help recommend the exercise program that will be suitable for the condition of your knee.

If you desire to work on your knee tendonitis by yourself, these exercises are very good examples of what can help you reduce overall pain and improve overall ability! For more tips on how to protect your knees, check out Apollo MD.

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Does This Patient Have Jumper’s Knee

Jumpers knee, or patellar tendinopathy, is an inflammatory condition of the patella tendon that causes pain in the front of the knee. It is usually caused by repetitive overloading activities such as jumping.


Patients usually have a history of sporting activities that overload the extensor mechanism of the knee such as basketball, volleyball, soccer and distance running.

They complain of pain in the front of the knee, just below the patella. In the early stages, patients do not have pain during their activities, but they have pain after them. As the condition becomes worse, they may have pain throughout activities as well.

Jumpers knee can be classified in 4 stages:

Stage 1: Pain only after activities.

Stage 2: Pain during activities, but still able to perform without limitations.

Stage 3: Pain that limits activities.

Stage 4: Complete rupture of the patellar tendon that requires surgical repair.

Physical exam

Tenderness to palpation of the patellar tendon, just inferior to the patella, is the hallmark of the diagnosis. A clinical pearl is to palpate the tendon with the knee in extension as opposed to flexion. Palpation in flexion may mask a subtle jumpers knee.

Patient may also have swelling of the tendon, and crepitus of the tendon with motion. Patients will also have pain with resisted knee extension.

Differential diagnosis
Patellar tendon rupture
Patella fracture
Patella chondromalacia
Meniscus tears
Fat pad syndrome
Bone lesions

Can You Exercise With Jumpers Knee

Jumpers Knee Exercises: Single-Leg Strengthening Single leg exercises are great to isolate each side independently. I also like the balance challenge single-leg exercises provide. Good strength is defined by performing 4 sets of 8 repetitions of a single-leg press with around 150% body weight for jumping athletes.

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Jumpers Knee Exercises: Double

  • HOW: Anchor a band roughly knee height and place the band around the back of your lower leg. You will then perform a squat while leaning into the band and keeping your trunk straight.
  • FEEL: You will feel the muscles on the front of your thigh working with this exercise.
  • COMPENSATION: Avoid leaning your trunk forward. The more you lean into the band the easier it will be to keep your trunk upright.

How To Eliminate Jumpers Knee In Your Athletes


The Shark Fin is a tendonitis tool you can use yourself at home to trigger healing in injured tendons and muscles Jumper’s knee, more scientifically known as Patellar Tendonitis, is a painful condition associated with wear to the tendon that connects the kneecap to the shinbone . When this patellar tendon is overused or stressed, tiny tears result. Numerous tears can cause jumpers knee symptoms like painful inflammation and weakness of. Jumper’s Knee is a common overuse injury and usually happens due to repeated stress on the patellar tendon or the kneecap resulting in tiny tears in the tendon. With more exertion when these tears increase in number, it exudes immense pain due to inflammation and weakening of the tendon

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Sharp/burning Pain Below/above The Kneecap

The pain that you will feel is sharp or aching/burning pain sensation located slightly below the kneecap, or where the patellar tendon attaches to your shin bone . Sometimes you may experience pain above the knee cap, which is jumpers knee but classified as quadriceps tendinopathy. That is the similar injury Kawhi Leonard experienced during his season with the San Antonio Spurs. Check out the article HERE

Immediate Treatment For Jumpers Knee

Common first-response treatments for jumpers knee may include:

  • Pain medications. In the event that an athlete is experiencing pain symptoms associated with jumpers knee, taking nonsteroidal anti-inflammatory medications may help to alleviate discomfort. Common NSAIDs include ibuprofen or naproxen .
  • R.I.C.E. The R.I.C.E. method may be used to reduce the pain and swelling surrounding the injured area.

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What Is Jumper’s Knee

Did you know that around 50% of athletes end their career due to knee issues related to jumpers knee? Studies have shown that patellar tendinopathy, AKA jumpers knee, is one of the most common knee injuries in basketball and volleyball players.

It is NOT a inflammation of the tendon.

Jumpers knee is a degenerative process of the patellar tendon NOT an inflammatory process of the tendon. This is important to understand because most people think that when they have jumpers knee they should rest, but it actually will do more harm than good. Moreover, the patellar tendon is not inflamed, but has degenerative changes from failed healing due to overuse. The biggest takeaway about jumpers knee is that its a gradual degenerative injury as opposed to an acute injury. In other words, there will be no true acute mechanism of injury, but instead it will be an overuse injury.

Jumpers Knee Exercises: Energy Storage

4 Steps to Fix Jumper

This is the last phase of jumpers knee exercises prior to returning to their desired sport! The power needed for jumping, landing, cutting, and pivoting requires the patellar tendon to repetitively store and release energy. Think of the tendons as springs, to help store and release energy. Introducing energy storage loads are critical to increasing load tolerance of the tendon.

Energy-storage exercises are a bit more provocative, based on a 72-hour collagen response to high tendon loading. This is why in this phase the exercises are recommended to be performed every third day.

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Tendon Healing Method #: Load Modification

If youre still in the early stages of the injury, you can successfully help your patellar tendon heal by reducing the load it has to handle. Youre in this stage if youve only been experiencing the pain for a couple of weeks.

Reduce your weekly training load to a level at which the discomfort in your patellar tendon goes away. Stay at that level for a few weeks. Once youve done this, increase your weekly training load by 10%, until youve reached your previous level of activity. If your pain returns, you increased your training load too quickly.

The best exercises to perform during this phase are non-ballistic exercises . Do slow weight training or even isometrics to help your tendon grow stronger. Stop all activities that lead to pain.

Am I At Risk For Jumper’s Knee

As we mentioned above, an increase in activity or returning back to activity without proper progression places you at risk for jumpers knee. Studies have shown several risk factors that are associated with jumpers knee.

Here are a list of these risk factors:

  • Increased activity volume/frequency or intensity
  • Increased jumping ability due to increased values of ground reaction forces during landing
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    Patellar Tendonitis & Jumper’s Knee: The 2021 Ultimate Guid

    • Podcast #34: Knee Pain – What’s Not Working with Dave O’Sullivan Podcast #33: Dunk Wisdom with Jonathan Clark Podcast #32: Vertical Jump with Joel Smit
    • Common knee injuries seen in female volleyball players include patellar tendinitis and patellar tendinopathy, also known as Jumper’s Knee. Patellar tendinitis is caused by inflammation of the patellar tendon due to repetitive loading or pressure on the tendon
    • Conservative treatment exercise. Two papers 11, 12 review the effect of exercise regimens on patellar tendinopathy. These studies focus on strengthening of the muscles around the knee in subjects with jumper’s knee, and measuring changes in strength, pain, and function after an eight and 12 week intervention
    • al knee extension), but also enhancing stability via its role in preventing excessive lateral tracking of the patella. The vast majority of patellar tracking problems are related to tight iliotibial bands and lateral retinaculum and a weak VMO. While considerable research has been [

    When To Call A Doctor


    If these treatments dont help your patella injury, see your doctor. He or she will examine and diagnose you and, if warranted, prescribe anti-inflammatories and physical therapy.

    New York City sports medicine specialist Jordan D. Metzl, M.D. is a 33-time marathon finisher and 13-time Ironman. His book, The Athletes Book of Home Remedies, has more than 1,000 tips to fix all types of injuries and medical conditions.

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    How To Fix Jumpers Knee

    • Using full range of movement at the knee and the hip is of paramount importance
    • Control the inflammation with the treatments/therapies provided
    • 8 week training program included


    Jumpers knee is an injury related to the patella tendon. Think of it as inflammation due to overuse. Ive had countless clients start with me with this problem and its usually gone within 2-4 weeks. There are a variety of reasons it manifests so here is a full proof plan to help you get rid of the problem and stay ahead of it.

    Reasons for it

    Within strength sports I see when it when knee wraps are over used. Often this is the fix that is chosen to overcome the knee pain. This though is avoidance of the actual problem. Also when a squatter uses predominantly a myotatic reflex in the squat which is using your stretch reflex to bounce out of the hole.

    Both of these when used long term lead to a strength imbalance in the bottom range of movement which is one of the fixes for the problem. The same can be said for partial squatters. Not including any movements that enforce a full range of movement at the knee and hip joint is a recipe for an imbalance which will lead to an injury.

    Within competitive team sports its much the same where the predominant movement pattern calls for partial range of movements. This is within the sport and is completely fine. Within the weight room though and in the strength and conditioning program you need the opposite.

    Training Considerations

    Patellar Tendonitis Recovery Time

    If you follow a safe and effective tendon strengthening program you will notice a pain reduction after about 4 weeks, but complete recovery can take anywhere between 3 months24 and 15 years25.

    The sooner you start rehab, the shorter your recovery time will be. This may seem obvious, but a large percentage of people with patellar tendonitis still end up ignoring the pain for months and sometimes even years.

    The good news is that pain can still get better even if you had patellar tendonitis for years.

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    Do Yoga For Patellar Tendonitis

    The first step towards improving the symptoms of patellar tendinitis is doing flexibility exercises. Since this is an overuse injury, we want to first reduce inflammation through limiting activity and loosening the muscles surrounding the patellar tendon.

    There are tons of different stretches for knee tendonitis you can do, but personally, I suggest you take up the practice of yoga.

    You can go to a local yoga class, find yoga videos on YouTube, or you can use the service , as I do.

    You can read my to learn more about this yoga service.

    Stretching your quadriceps and hamstrings is most important for fixing knee tendinitis, but doing yoga for patellar tendonitis is even better because it helps stretch literally all of the muscles in your lower body, and it also helps keep your muscles in balance.

    Consistently improving your flexibility by doing yoga for patellar tendonitis will alleviate tendinitis issues over time, as well as protect against them in the future.

    For a rule, about 1/3 of your total time training should be working on flexibility. If not, your body will fall behind its full potential.

    What Is Jumpers Knee

    4 Steps to Fix Jumper

    Jumpers Knee, AKA patellar tendonitis, is caused by overuse or injury to the patellar tendon. When you overuse your knee, it can cause tiny tears to form in the patellar tendon, causing jumpers knee. This injury is more common in sports with a lot of running and jumping, including basketball, volleyball, and track and field.

    Jumpers Knee is graded from 1 to 4 depending on how severe the injury is. Grade 1 means you have some pain when performing an activity, while grade 4 means you have constant pain. Noticing the symptoms and treating the injury early can prevent further damage!

    In the diagram above, the first picture shows where patellar tendonitis is most likely to occur. If left untreated, patellar tendonitis can lead to a patellar tendon tear where the patella is pulled upward by the quadriceps.

    Common Symptoms of Jumpers Knee

    • Pain when bending the knee

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    Do I Have Jumpers Knee

    Jumpers knee has one cause, and that is overuse. The injury is usually sports-related and is linked to repeated stress on the patellar tendon caused by frequent jumping on hard surfaces. Common activities that may result in jumpers knee include:

    • Jogging or running
    • Weightlifting

    Certain factors can increase your risk of a jumpers knee injury. These include:

    • Weak muscles around the knee
    • Tight quadriceps muscles and/or hamstring muscles
    • Muscle imbalance some muscles in the legs are stronger than others, causing a pulling action on the patellar tendon
    • Overtraining
    • Shoes without the proper cushioning
    • Overweight or obese
    • A sudden change to the amount or intensity of your workouts
    • Genetic predisposition knees that are misaligned , an abnormally high or low kneecap or fallen arches
    • Direct injury to the patellar tendon
    • Illness like kidney failure, autoimmune diseases like lupus and rheumatoid arthritis and metabolic diseases like diabetes affect blood flow to the knee that can weaken the tendon

    If you regularly participate in activities like those listed above or if you have some of the above risk factors and start to feel pain below your kneecap, it could be jumpers knee. It also helps to zero in on the type of pain youre having and when you experience it. Look for these signs:

    If you have pain in the back or on the side of the knee, its not jumpers knee.

    How To Tell If You Have Jumpers Knee

    Jumpers knee is inflammation of your patellar tendon, the tendon that connects your kneecap to your shin bone . Jumpers knee is a sports-related injury caused by overuse of your knee joint. Common signs of jumpers knee include: Pain and tenderness around your patellar tendon. Swelling. Pain with jumping, running, or walking.

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