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Jumper’s knee treatment
Jumper’s knee or patellar tendinitis is an injury that occurs in our patella tendon (ligamentum patellae). This tendon stretches our knee joint when we walk, run or jump. This tendon is often subjected to high loads and sometimes for a long time. It is therefore important that this tendon works properly. Jumper’s knee can heal by itself but often takes a long time. It is also important to avoid activities that overload the patellar tendon. If you continue to overload the tendon, there is a risk of serious complications such as major tears or, in the worst case, tendon rupture.
What causes Hopper’s Knee?
The patellar tendon originates from the quadriceps femoris muscle. The discomfort is caused by repeated overloading of the patellar tendon and results in a sore knee. The renewal of our muscle tissue is much faster than that of tendons. This allows our muscles to adapt faster to higher loads. Greater muscle strength then means that the tendon is subjected to greater tension, hence greater mechanical demands, which will increase the risk of injury. Jumper’s knee gives you similar micro-injuries to Schlatter’s knee but usually affects older people and not younger individuals between the ages of 12-16 as is the case with Schlatter.
Why do you get jumper’s knee?
Jumper’s knee occurs when the patella tendon is overloaded. The injury often occurs in sports that involve a lot of jumping, such as volleyball, handball and basketball, but runners can also be affected. If there is too much strain on the tendon, small micro-injuries occur that cause pain and inflammation on the front of the knee.
Poor ankle mobility, weak glutes and stiff muscles in the thighs and calves increase the risk of jumper’s knee.
What are the symptoms of jumper’s knee?
Pain and swelling on the lower part of the kneecap.
Pain when bending and extending the knee joint.
Soreness occurs when pressure is applied to the lower part of the kneecap.
Pain in the knee when walking, running or jumping.
Jumper’s knee when pregnant
During pregnancy, relaxin is released to soften fascia and joints to prepare the body for childbirth. During pregnancy, estrogen levels are also high, which reduces the production of type I collagen and increases type III. Softer joints and tendons with softer collagen require extra muscle work to stabilize and resist. With a bigger belly and increased weight, the load on the knee joints will increase further.
However, the risk of developing jumper’s knee during pregnancy is not so great as it is an injury that often occurs during alternating concentric and eccentric loads with high intensity. During pregnancy, people usually reduce the intensity of their exercise.
When and where should I seek treatment for Jumper’s Knee?
If you feel pain in your patella tendon and suspect you have jumper’s knee, you can get help from Fasciakinikerna. It is important to seek help as soon as possible to prevent the pain from getting worse and causing further compensatory damage.
How is jumper’s knee treated?
At the FasciaClinics we analyze the whole body to see where compensations and imbalances exist and how they have spread. If there is a primary misalignment in the body, imbalances can spread further in the body, making it easier for muscles and tendons to overwork. A fascia treatment for jumper’s knee involves balancing the body to make the load on the knees more even, thus reducing the risk of overstretching the patellar tendons. The entire pelvis is corrected and the spine and legs are balanced and relieved. The treatment is done both manually and mechanically with gentle vibrations. The vibration removes congestion in the fascia and starts its flow so that the cells can absorb substances more easily. This improves the body’s own ability to heal itself. The treatment does not hurt and is often experienced as very pleasant.
Jumper’s knee – What can I do myself?
If you have jumper’s knee, you should refrain from the activities that triggered the problem until the tendon has healed. It is important to strengthen the muscles of the seat and hip and to increase the mobility of the legs. This creates a more even distribution of the forces that the body is exposed to during repetitive jumping.
Subjecting the patellar tendon to heavy and slow eccentric exercise can be a good idea to strengthen it. A great advantage is if you take the help of someone who has knowledge and experience in this.
Take extra vitamin C and collagen to give your body the material it needs to repair the tendon.
Jumper knee exercises
It is important that you get help from someone who can put together a program of exercises where the patellar tendon is subjected to heavy and slow eccentric exercise.
Lie on your back with knees and hips at 90 degrees. Legs can rest on a chair or stool. Breathe deeply and lie down for at least ten minutes. Gravity straightens the pelvis and relieves the spine. This will improve the function of the pelvis and back.
Do ankle circulation exercises to increase mobility, such as foot circles and bending the ankle up and down.
Do exercises that strengthen your glutes, such as hip raises, lunges and squats. Remember that you should feel it in the seat, not in the lumbar region.
Stretch hip flexors.Take a step forward with any leg and keep the knee of the other leg on the ground. Keep your back upright. Place your hands on your hips and gently push your hips forward until you feel a stretch. Avoid falling forward with your back. Hold the stretch for at least 60 seconds. Switch legs and repeat. Variation: Step forward and place your foot on a chair, stool or similar. Keep your back straight. Gently push your hips forward until you feel a stretch. Hold for at least 60 seconds. Switch legs and repeat.
Frequently asked questions and answers about jumper’s knee
What is Jumper’s Knee?
Jumper’s knee is when the tendon of the kneecap becomes overloaded, causing small micro-injuries. This causes pain and inflammation to affect the kneecap. Jumper’s knee is similar to schlatter but affects older people more than younger ones.
How do you tape Jumper’s knee?
Use sports tape or kinesiology tape. It is important that the knee is bent during taping. The taping puts pressure on the patellar tendon so it changes angle. This means that the tendon is not under as much stress during use.
Start by making an anchor out of the tape.Take a piece of tape that goes around the entire lower leg. The tape should pass the top of the tibia, the lower kneecap and the lower part of the knee cap. The tape should not be stretched.
Now take a piece of tape and cut them lengthwise to make two pieces. Turn the pieces of tape several turns and pull out to 50-75%. Attach these to the anchor, around the lower leg.
Take a new piece of tape and stick it over the twisted pieces of tape, around the whole lower leg.The tape should not be stretched.
How to cure Jumper’s knee?
In the case of minor injuries, jumper’s knee can heal on its own. The most important thing is to refrain from activities that cause overloading of the patellar tendon. Larger tears may require physiotherapy or, in the worst case, surgery.
How to treat Jumper’s Knee?
Jumper’s knee is treated with rest and refraining from activities that overload the patellar tendon. Collagen and vitamin C supplements are important to provide the right materials for the body to rebuild the tendon. More severe injuries may require physiotherapy or surgery.
Where is Jumper´s knee located?
Jumper’s knee is usually located at the lower part of the kneecap.
Where does it hurt when you have jumper’s knee?
In jumper’s knee, the pain is at the front of the knee. Most often, the pain is in the lower part of the kneecap.
