 |
 |
WHAT
IS JUMPERS KNEE?
The patella tendon (or ligament as it is sometimes
called) connects the kneecap to tibia bone. Under
extreme stresses such as those involved in jumping
a partial rupture can occur. This can often lead
to inflammation and degeneration of the tissue.
Inflammation can also result from overuse.
Image shows a partial rupture to the patella ligament.
|
Injury
to this often affects athletes involved in jumping or
throwing sports. Weight lifters, Tennis and Badminton
players can also be affected.
Rest in the early stages is important.
WHAT ARE THE SYMPTOMS OF JUMPERS KNEE?
Pain at the bottom of the kneecap especially when pressing
in.
Aching
and stiffness after exertion.
Pain
when you contract the quadriceps muscles.
PREVENTION
Most overuse knee injuries can be avoided if the following
are used:
Condition before starting a sport
If you want to take up (or continue) Parkour, Urban
Acrobatics, FreeRunning etc etc, then it is a big must,
to gain strength and flexibility in the main muscle
areas primarily involved.
Conditioning is very important, these low intensity
exercises will basically prepare you’re muscles
and joints for greater intensity exercise.
Begin at a low intensity
For the first few weeks of training, start gentle and
start light. Don’t go jumping off high objects
or similar high intensity things in the first month
or so of training.
Gradually increase duration and intensity slowly.
Kneepads
Wear kneepads if appropriate. I personally recommend
the New Knee Straps. It is a strap that go around the
leg just below the knee cap, on the tendon an support
the tendon, specifically for Jumper’s Knee. (This
does not mean you can continue training with that, because
you will become reliant on it and it will be bad for
you long term, just use it for the first few weeks of
rehab if it helps walking etc).
Shoes
Wear shoes with firm arches and lateral support. A Decent
pair of running trainers is advised.
Warm
up
With a 3-part routine to prepare your heart, lungs and
muscles for activity.
Jog 5-10 minutes to pump blood to your muscles,
increase their temperature and loosen them up.
Easy calisthenics or strengthening exercises
- mini squats, jumping jacks, pushups, side slides,
burpees etc.
Cool down immediately after training to help
your body systems to return to resting levels, walk
for 2-3 minutes.
To improve flexibility of tight muscles, stretch
while your body temperature is still elevated from activity
(4-6 repetitions/stretches).
|
Generally
what you need to do if you think you have Jumper’s
Knee:
Rest – yes, I hate to hear it too, but realistically
it MUST be done. This doesn’t mean don’t walk
anywhere for a month, but it does mean no strenuous
exercise. No running, no Parkour and no Urban Acrobatics
or anything similar.
Ice – I recommend you spend a little bit
of money and get yourself some ice packs. Ice the tendon
below the kneecap fro 15 minutes roughly 3 times a day.
Stretches every day:
Now you can do these stretches any time you like. Personally
I do them before bed every night but if you prefer another
time, that is fine, as long as they are done.
Stretching exercises will also help loosen tight muscles.
Do not bounce and try to hold these stretches from 10-20
seconds at gentle stretching point.
6 reps per day 5-7 days per week.
Stork Stretch
Stand in front of a chair of a table of similar height
with you’re back straight.
With one foot bent back resting on the chair keeping
that thigh pointing down.
Clench you’re Gluts (Bum) and push your hips forward
to feel stretch along the front of the thigh.
Do not lean forwards of twist hips
Ham String Stretch 1
Lie on your back with one leg straight on the floor
and the other bent up 90° at the hip.
Slowly straighten the bent knee until you feel a stretch
along the back of your thigh. (So it is now pointing
straight up.)
Hold for 1-2 seconds then slowly lower your leg. Do
10-15 repetitions.
Ham String 2
Sit with one leg straight and the other bent to the
side.
Slowly lean forward with your chest until you feel a
stretch along the back of your thigh.
Do not reach forward with your hands.
Calf Stretch
Stand with your feet pointing forward.
Keep your heels flat on the ground and back leg straight.
Slowly bend the front knee forward until you feel an
upper calf stretch in the back leg.
I hope that this information is helpful, if you have
any queries of feedback, please direct it through my
website contact found at: www.samparham.com
Main recommended Resource used:
The McKinley Health Center – a fantastic online
resource for this and similar issues.
Warning!!
- This injury may seem like a niggling injury that is
not that bad. Many athletes continue to train and compete
on it as it may not be a debilitating injury and recovers
after a short period of rest. However, neglect jumpers
knee at your peril! If left to become chronic it can
be very difficult to treat and may require surgery.
|
