What Exactly Is A Jumper’s Knee?
Jumper’s knee, or as Medical Doctors identify it, patellar tendonitis, is a condition that can occur as a result of overusing or injuring one’s patellar tendon aka the knee. It is important to know the treatment for Jumper’s knee for those who have it. What happens inside your knee when you experience an overuse or an injury is that your patellar tendon starts to suffer from slight tears on it which results in Jumper’s Knee. This is a very common injury among sportspersons in Surrey, especially those who engage in jumping and running a lot, such as basketball players, volleyball players, and track and field athletes.
The severity of Jumper’s Knee can be ranked through levels from 1 to 4. If you experience pain, only when you are exercising an activity, then it is a level 1 injury. But if you are always in pain, then it is a level 4 injury. It is important to identify the symptoms at an early level and nurse them immediately to avoid any critical injuries.
What Are The Symptoms Of Jumper’s Knee?
- Kneecap aching when in motion
- Stiffness when jumping, kneeling or squatting
- Legs / Calves feeling weak and shaky
- Pain when you are bending your knee
What Are The Methods Of Pain Relief Or Treatment For Jumper’s Knee?
The popular R.I.C.E. method can be used as a treatment for Jumper’s Knee as well. It will help you ease the pain and inflammation in the injured area. R.I.C.E. method comprises steps of Rest, Ice, Compression, and Elevation. You can easily follow through these steps by resting on your back wearing a bandage to apply pressure on your knee and lifting your leg up with a Leg Elevating Splint to decrease the flow of blood. Wear a brace or a strapping when you aren’t lying down and resting to apply pressure on the sore area. A topical pain reliever will always comfort the pain more. Make sure you consult a doctor for further instructions if the pain lingers.
Treatment For Jumper’s Knee
Once you have gone through the steps of the R.I.C.E. method, then your knee has to be recovered from the injury. In order to do so, you should steer clear from activities such as jumping, running, and explosive exercises. Give as much as possible rest to your knees before starting to work out again step by step. Start with lower intensity activities such as cycling or swimming that will help you in your rehabilitation process. If any kind of pain occurs while being active, you should stop immediately to prevent further injury. Consulting with a Physical Therapist will surely aid you not only to recover but also to escape any surgical procedure.
Surgery is needed in cases of severe injury and failure to recover using any other treatment for jumper’s knee. The surgical process will entail the patella tendon being incised longitudinally or transversely and the abnormal tissue is removed. Post-surgery recovery could take from 6 months to a year. In the meantime, you will be instructed not to engage in any training. Please consult with a doctor prior to starting the rehabilitation process and physical exercises with a Physiotherapist after the surgery.
What Are The Rehabilitation Exercises And Recovery Treatment For Jumper’s Knee?
To prepare for stretching, lay down on a flat surface, bend your knee and pull it up to your chest. Then hold your leg with your hands gripped under your knee.
Stand up and bend your knee, so that your leg is behind you. Then hold your toes in your hands (with your leg behind you) and you will feel your leg stretching at the front.
At the beginning of the rehabilitation process, hold this pose for about 10 seconds and extend up to 30 seconds as the swelling reduces.
Resistance Band Knee Flexion
Entangle your ankle to the middle of the resistance band and tie the ends to a firm spot on the floor. Lay down on your stomach with your legs extended. Slowly bend your knees in the opposite direction of the band, hold for a couple of seconds and return to the starting position.
Resistance Band Lunge
Stand up with one leg in front of the other. Rest your front foot in the middle of the resistance band and hold the two ends of it with your hands while holding the standup position. Bend the front knee until it is horizontally parallel to the floor as the back knee dive towards the floor. Do not rest the back knee on the floor for support. Hold the pose and return to the starting position.
How To Avoid Jumper’s Knee?
- Always warm-up and warm-down properly before and after your exercise sessions.
- Wear well-fitting shoes that brace the arch of your feet. Get pieces of advice from a reliable chiropractor if you do not know what braces to wear.
- Raise the intensification of your exercises progressively.