Patellar Tendonitis "Jumpers knee"
This injury is extremely common among athletes that participate in activities that involve a lot of jumping or stopping at high speeds. It is also more common among males. Jumpers knee is in most case not a very serious injury. However, if left un-treated it can turn into more of a chronic level injury. Best to nip it now with Professional Rehab’s kit than play through the pain. Avail Jumper’s Knee Treatment for your knee tendon pain today!
What Is It
The patellar tendon extends downward attaching the patella (kneecap) and the front of the tibia (shin bone). The patellar tendon does a lot for you! It moves every time you jump, run, squat, or bend that knee. Tiny tears can occur along that patellar tendon for a number of reason causing this instability and pain in your knee.
Repeated overuse through athletic activities or just simply not allowing the tendon enough time to recover between work outs can cause these tears in your tendon. A couple risk factors include:
Previous Injuries: Early signs of jumpers knee are weakening of the knee, pain post workout, sensitivity in the area between the tibia and the patella, inflammation, and more. Don’t ignore it! It can become a reoccurring injury if not caught early
Insufficient Warm up or Stretching: The unexpected bumps and jolts before warming up and preparing your knees for workout can create a higher likelihood of jumpers knee
Body Weight: Maintaining a healthy body weight will help lessen the load and strain on your patellar tendon and help keep jumpers knee away
Your Kit Includes:
Professional Rehabs Compression Strap applies medical grade pressure stabilizing the knee. Our strap will give the necessary support to support your knee during activity, reducing strain and allow the tendon to heal while easing pain. Place the strap over the Patellar Tendon and adjust the tightness with the dual Velcro strap for activity.
Hot and Cold Pack
Inflammation can stop the flow of blood and slow the process of healing. Professional Rehab’s Hot and Cold Pack was designed to mold to the uneven surface and curves of your leg even when frozen, to provide as much relief as possible. The cooling causes the inflammation to subside allow for better blood flow and recovery. If the cooling sensation is too intense be sure to place a towel between skin and pack. Apply for 20 minutes every 2-4 hours until pain subsides.
Our heavy-duty compression wrap applies comfortably to the knee area which improves circulation, reduces inflammation, and expedites the healing process. Our highly versatile compression wrap can be used to reduce pain and provide stability. While the compression strap is for heavier activity to reduce pain and provide support, our compression wrap will help with everyday activity and post exercise recovery.
Stretch your quadriceps, calves, and hamstrings repeatedly before, during, and after exercise to keep the patellar tendon limber. Failing to stretch will cause higher stress on the tendon and further create damage. Be sure to stretch as much as possible to help your recovery along.
- Standing hamstring stretch: Put the heel of the leg on your injured side on a stool about 15 inches high. Keep your leg straight. Lean forward, bending at the hips, until you feel a mild stretch in the back of your thigh. Make sure you don't roll your shoulders or bend at the waist when doing this or you will stretch your lower back instead of your leg. Hold the stretch for 15 to 30 seconds. Repeat 3 times.
- Quadriceps stretch: Stand at an arm's length away from the wall with your injured side farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle on your injured side and pull your heel toward your buttocks. Don't arch or twist your back. Keep your knees together. Hold this stretch for 15 to 30 seconds.
- Rectus femoris stretch: Kneel on your injured knee on a padded surface. Place your other leg in front of you with your foot flat on the floor. Keep your head and chest facing forward and upright and grab the ankle behind you. Gently bring your ankle back toward your buttocks until you feel a stretch in the front of your thigh. Hold 15 to 30 seconds. Repeat 2 to 3 times.
Strength training focused on balanced conditioning of the knee joint and surrounding muscles will help stabilize and strengthen the patellar tendon.
- Decline single-leg squat: Stand with both feet on an angled platform or with your heels on a board about 3 inches (8 centimeters) high. Put all of your weight on your injured leg and squat down to a 45-degree angle. Use your other leg to help you return to a standing position from the squat. You should lower your body to a squat using only your injured leg but you can use both legs to return to standing. When this exercise gets easy, hold weights in your hands to make the exercise more difficult. Do 2 sets of 15.
- Wall squat with a ball: Stand with your back, shoulders, and head against a wall. Look straight ahead. Keep your shoulders relaxed and your feet 3 feet (90 centimeters) from the wall and shoulder's width apart. Place a soccer or basketball-sized ball behind your back. Keeping your back against the wall, slowly squat down to a 45-degree angle. Your thighs will not yet be parallel to the floor. Hold this position for 10 seconds and then slowly slide back up the wall. Repeat 10 times. Build up to 2 sets of 15.
- Knee Stabilization: Stand near a wall for support in the case you need to balance yourself. While standing lift your uninjured leg off the floor and bend your injured knee to a 45 degree angle. Balance on the injured leg for 15 to 30 seconds. Repeat this 2 to 3 time.