Jumper's Knee
Editor: Everett Chi
Jumper’s Knee: Overview and Prevention
What is Jumper’s Knee?
Jumper’s Knee, or as it’s officially known patellar tendonitis, is the inflammation of your patellar tendon, which connects your knee to your kneebone, hence weakening the tendon and possibly tearing it. It is often caused by the overuse of your knee joint by doing things such as frequent jumping on hard surfaces. This injury is specifically prominent among athletes such as people who run track, do gymnastics, and play basketball, soccer, or volleyball, but it extends to a variety of sports. In fact, around 18% of athletes end up getting Jumper’s Knee at some point.
But, it can also affect non-athletes. People simply going to the gym and doing squats, lunges, or any tension-inducing leg exercises are at risk of exacerbating their knee joints, giving themselves jumper’s knees.
There are some traceable causes to Jumper’s Knee though. First off, a sudden increase in unfamiliar physical activity can put you at a higher risk, since you are performing activity that you are not conditioned for, and progressing quicker than your legs can handle. It is best to ease into new activity, so your legs and the rest of your body become familiar and conditioned to it. Another possible cause is not prioritizing rest in between sets or workouts. Your body needs time to rest and recover after any intense workout or set, and it’s important to take whatever time you need so parts of your body aren’t under too much tension, possibly leading to tendon inflammation and possible tearing.
The main symptoms of Jumper’s Knee include pain when doing activities with your legs (walking, running, jumping, etc), soreness, and swelling. It will increase tenderness in the legs even at the slightest touch making physical activity more painful.
How to treat Jumper’s Knee?
There are many aspects of treatment for patellar tendonitis that are very important:
Rest - It is important to do as little activity as possible that may put stress on the knee to allow time for healing.
Icing - Applying ice or a cold press to your injury can help prevent swelling. The best way to do so is to ice your knee a few times a day for around 15 minutes at a time.
Knee elevation - Keeping your injury elevated, which uses gravity to reduce fluid buildup which would in turn help reduce swelling and further pain.
Medicine - Over-the-counter meds including NSAIDs and ibuprofen can reduce inflammation and pain. Make sure to obtain the proper information about the medication you are being prescribed from your doctor, and follow whatever instructions are given.
Knee brace - Wearing a knee brace is important in supporting your knee during recovery. Your doctor will also provide the correct type of brace to use and how to use it.
Physical Therapy - PT can do great lengths to aid in your recovery by improving flexibility and strengthening the muscles around your knee. A physical therapist will give you exercises that will do the best in aiding in healing.
How to prevent Jumper’s Knee?
There are many useful tips for preventing patellar tendonitis.
Focus on conditioning when beginning unfamiliar physical activity and gradually increase intensity of workouts.
Prioritize rest during any physical activity.
Wear shoes that fit well and support your arch.
Do some basic, disciplined stretches to prevent your quads and hamstrings from tightening.
Warm-up and cool-down after exercising.
Conclusion
Jumper Knee, or patellar tendonitis, is the inflammation of the tendon that connects the kneecap with the shinbone and can be caused by overuse during activities such as jumping, or intensive exercises of the legs. It is usually athletic related in sports like basketball, volleyball and running, but can also occur with non-athletes performing squats or lunges. Risk factors are a sudden rise in the intensity of workouts and the insufficient time to rest after the workout. The symptoms include pain, tenderness, and swelling in the knee when a person engages in some physical activity. Treatment is performed by rest, icing, elevation, medication, braces, and physical therapy and prevention takes the form of gradual conditioning, proper rest, supportive footwear, stretching, and warming up and cooling down.
Works Cited
“Patellar Tendonitis (Jumper’s Knee).” Johns Hopkins Medicine, 9 Oct. 2024, www.hopkinsmedicine.org/health/conditions-and-diseases/patellar-tendonitis-jumpers-knee.
“Jumper’s Knee.” WebMD, WebMD, www.webmd.com/fitness-exercise/jumpers_knee.
“Patellar Tendinitis (Jumper's Knee): Symptoms & Treatment.” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/patellar-tendonitis-jumpers-knee.
“RICE Therapy for Knee Injuries: Rest, Ice, Compression, and Elevation.” Laura Timmerman, M.D., 3 May 2024, https://www.lauratimmermanmd.com/2024/05/03/rice-therapy-for-knee-injuries-rest-ice-compression-and-elevation/.
“Preventing Jumper’s Knee: New York, NY.” Jonathan L. Glashow, MD, Jonathan Glashow, MD, 13 Jan. 2022, www.orthopedicsurgeonnyc.com/blog/tips-to-prevent-jumpers-knee/.