Jumpers knee
Jumper's knee, also called jumper's knee or patellar tendinopathy, is an overuse injury of the knee tendon that is common in runners and other athletes. Relatively sufficient rest, but especially a step-by-step build-up in training is essential to get rid of the complaints.
Phase 1 of recovery
During this phase, the goal is to start low load exercises for the knee tendon within the pain limits.
1. Fire hydrant
Stand upright with a resistance band just above your knees and your hands on your hips. Now lift one leg off the ground while simultaneously rotating your knee outward. Return to the starting position.
2. Wallslide
Wallslide, ga met je rug tegen een deur staan, laat je vervolgens omlaag glijden via de muur tot je knieën gebogen zijn, kom weer omhoog via de deur en herhaal de beweging.
3. The Diver
The "diver" exercise is a type of exercise that targets the muscles of the core, specifically the rectus abdominis (also known as the "six-pack muscle"). The exercise is typically done in a controlled, slow and precise manner.
4. Star excursion balance
Ga op één been staan, tik vervolgens in diverse richtingen de grond aan, probeer niet te steunen op het been wat de grond aantikt. De richting zijn zichtbaar op de videoinstructie.
Phase 2 of recovery
In this phase, the goal is to strengthen the tendon and muscles of the knee joint through exercises. It is important to gradually build up the load.
1. Running Man
Stand on a step. Lift one leg and incorporate your arms into the movement. Lower yourself on the leg remaining on the step and tap the ground behind you with the lifted leg. Move your arms along with the backward movement of your leg. Repeat this movement.
2. Lateral step down
Lateral step down, ga op het aangedane been op een verhoging staan, zet de handen in de zij. Zak door de knie tot 45 graden (met de hak naar de grond) en kom vervolgens weer omhoog.
3. Single leg squat TRX
Ga met je rug richting de TRX staan, plaats één voet in één handvat van de TRX. Zet het andere been wat verder naar voren, zak vervolgens door het voorste been naar beneden en kom vervolgens weer omhoog.
4. Hip-lock step-up onto the box
Stand behind the box with your feet hip-width apart; then, lift your knee and ankle as high as possible, fall forward with your body, and land on the box with the foot of the raised leg. Finally, step onto the box and lift your standing leg.
5. Lunge met pallof press rotatie
Lunge met pallof press rotatie, maak een lunge. Duw vervolgens op borsthoogte het elastiek uit en maak een romp rotatie naar dezelfde kant als het been waarmee je bent uitgestapt.
Phase 3 of recovery
During this phase, the goal is to build up to sports activities.
1. Jumping squat
Jumping squat, ga op heupbreedte staan, zak door de hurken alsof je ergens gaat zitten, let hierbij op dat je knieën niet voorbij je tenen komen. Zak helemaal in en spring omhoog, zak vervolgens direct weer in en herhaal dit.
2. Squat jump op step
Squat jump op step, ga op heupbreedte staan, zak door de hurken alsof je ergens gaat zitten, let hierbij op dat je knieën niet voorbij je tenen komen. Zak helemaal in en spring vervolgens op de step.
3. Switchjump
Switchjump, zet één voet op een kleine verhoging. Maak vervolgens een klein sprongetje, waarbij je voeten wisselen van positie. Herhaal de beweging.
4. Single leg box jump
Stand on one leg in front of a box, lower yourself by bending your knee, and jump onto the box. Then, step down calmly.
Resistance band
Hard. Compact. Qualitatively.
TRX
Hard. Compact. Qualitatively.
The meaning of a Jumper's knee
Jumper’s knee, also known as patellar tendinopathy, is an overuse injury of the patella ligament. It’s a common injury for athletes that have to cope with high peak loads, for instance during basketball, volleyball, netball etc. The quadriceps muscle starts at the pelvis and thigh bone and extends downward to the kneecap (patella) and attaches just below the kneecap on the tibia (tibial tuberosity).
The causes of a Jumper's knee
The patellar tendon can get irritated under the strain of repetitive high peak loads. It can also be caused by a mismatch in load and load capacity for instance due to stress, increased activity or returning to sports after a hiatus.
Typical aggravating activities are climbing stairs, cycling with resistance, crouching, getting up out of a chair, kneeling, bending down, jumping or landing. The patellar tendon can swell up and the quality of the tendon deteriorates (tendinopathy).
The symptoms of a Jumper's knee
Pain just below the kneecap (patella), stiffness and pain at the start of movement are common. In the early stages of injury the pain can reduce or resolve after warming up, in later stages the pain can be constant. Athletes that jump and land regularly tend to suffer from increased pain and limitations.
The treatment of a Jumper's knee
Reducing (peak) load on the patellar tendon is very important. This will allow the body to heal the patellar tendon. During this phase it is important to start with strengthening exercises for the leg, gluteal and core muscles. The goal is to strengthen the patellar tendon and improve the function of the lower kinetic chain. Recovery will take between 6 weeks and 12 months depending on the severity of the injury.
Synonyms
Jumpers knee, patellar tendinopathy, patellar tendon pain, knee pain, patellofemoral pain, PFJ pain
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.