Walking, running, sprinting and jumping – the most basic movement everyone does. However, repeating these movements over time, indiscriminately and with slight biomechanical mistakes that too, could lead to pain and discomfort. This pain is not caused by an accident or trauma injury but is triggered by repeated movements or lack of recovery, leading to injury. One such common injury is the jumper’s knee or patellar tendinitis.
“Jumpers’ knee is an injury to the tendon that connects the kneecap to our leg, and this normally is a very common concern,” says Muthukumar Villumani, physiotherapist at Stride Spine and Sports Rehab, Bengaluru, India.
Jumper’s knee symptoms and causes
The primary symptom of jumper’s knee is pain and tenderness in the patellar tendon.
“It happens to people who are exposed to any kind of impact workouts,” adds Villumani. “Impact workouts can be anything ranging from running to brisk walking to climbing up and down the stairs and jumping.”
The pain may initially be mild and gradually worsen with continued load and lack of recovery. The pain may also increase with activities that involve bending or extending the knee, such as jumping or running. In some cases, swelling and stiffness may also be present.
“Depending on the adversity of the load, the extent of the injury can vary from zero to ten,” explains Villumani. “People can continue with their regular work, but they can’t squat or climb downstairs, and it may also affect a bit of walking.”
The exact cause of jumper’s knee is not fully understood, but it is believed to be a result of repetitive stress and overuse of the patellar tendon. It may also be related to poor biomechanics, such as weak or tight muscles in the legs, or an imbalance between the quadriceps and hamstring muscles.
Jumper’s knee treatment
Treatment for jumper’s knee involves a combination of rest and physical therapy.
“Immediate attempt is to bring the inflammation down,” says Villumani. “The inflammation can be brought down by putting ice over the painful area, three to four times a day for a week or two.”
Rest is important to allow the injured tendon to heal, and activities that aggravate the condition should be avoided. Physical therapy may include exercises to strengthen and stretch the muscles in the legs and improve overall biomechanics.
In serious cases, more aggressive treatments may be necessary. These may include injections of platelet-rich plasma or corticosteroids to reduce inflammation and promote healing, or even surgery to repair or remove damaged tissue.
How to avoid jumper’s knee
Preventing jumper’s knee involves taking steps to reduce the risk of overuse and repetitive stress injuries.
“Preventive measures are exposing yourself gradually to what we call very severe impact activities,” says Villumani. “Don’t expose yourself suddenly to too much. Gradual progression into an action is better.”
Long-term solutions need rethinking your approach to lower body training. Checking for any biomechanical issues and energy leaks in your body’s kinetic chain.
“Proper warming up and cooling down activities before and after [workout] help you to maintain flexibility and improve post-workout activities,” says Villumani. They also prevent the possibility of injuries.
Incorporating rest days into your exercise routine, gradually increasing the intensity and duration of your workouts, and using proper technique and equipment while taking part in sports help avoid jumper’s knee.
Takeaways
- Jumper’s knee is a common overuse injury that affects the patellar tendon and is often seen in athletes who engage in high-impact activities.
- Going slow into an activity, warming up and cooling down can help prevent jumper’s knee.
- Treatment typically involves rest, physical therapy and improving lower body biomechanics.
