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Jumpers Knee ( patellar tendinopathy - patellar tendinitis)
First of all you have to know that patella tendinopathy ( jumpers knee ) is the degenration of the patellar tendon.
tendinopathy stands for the degeneration of a tendon.
Tenditis is the inflammation of a tendon and does not perfectly fit to this topic.
As the two things often go hand in hand i mentiond both in th headline.
Patellar tendinopathy, also know as jumpers knee is the degenration ( plus sometimes the inflammation or partial rupture )
of the patellar ligament which connects the knee cap ( patella ) with the big shin bone. ( tibia )
Find more injury related topics at injuries main.

Description: Jumpers Knee

  • As mentioned above the patellar tendon connects the knee cap with the shin bone.
    This tendon is usually very strong and helps your the quadriceps muscle to extend your legs.
    ( the hamstring bends, the quadriceps extends )
    So when you jump up it's this qaudriceps and your patellar tendon doing most of the work. ( getting most of the stress )
    ( the rest comes from the caves - by extending you ankles )
    And when you land after a jump, again it's the quadriceps and the patellar tendon which get stessed most.
    Especially people who practice sports involving a lot of jumping and direction changing ( like wushu, volleyball, basketball etc.)
    are in a high risk of jumpers knees.
    As a result of repeated strain, micro-tears or collagen degeneration may occur.

Symptoms: Jumpers Knee

  • Pain under and on the knee cap.
  • After exercising your knee might feel stiff.
  • When you contract your quadriceps or do a one-leged squat, the area under the knee cap hurts.
  • Calf weakness can be present.
  • Weak legs.
  • Bad balance.

Who is susceptible: Jumpers Knee

  • People who practice sports involving a lot of jumping and landing or fast direction changing.
  • Especially Wushu and XMA if practiced on hard ground.
  • Volleyball, Basketball, Soccer ( if played on sticky ground ), Badminton, Tennis

Treatment: Jumpers Knee

  • Grade 1: When the knee only hurts after training
    • You can continue with your routine, but should apply cold therapy ( ice ) to the knee ( point of pain ) after workouts.
    • Use a knee support. ( to support the tendon and keep the knee warm during training )
    • Exercises to strength quadriceps and patella tendon. For example slow leg extension with or without weights.
      ( more than 20 repetitions per set... no heavy weights )
    • Consult a sports injury specialist and / or therapist. What he can do:...
      • Anti-inflammatory medication.
      • Ultrasound or laser treatment.
      • Massage techniques.
      • Rehab program.

  • Grade 2: Pain before and after training ( reduces when warmed up )
    • Change your routine to reduce the load on the tendon.
    • Stop jumping or sprinting activities and replace them with steady running or swimming / running in water if necessary.
    • Consult a sports injury specialist and / or therapist.

  • Grade 3: Too much pain for training. ( can't concentrate on your training becasue of the pain )
    • Stop your current routine if its not painful, you can swim and cycle instead.
    • Consult your doctor.
    • Massage techniques.
    • Start a rehabilitation program. Stretching, strengthening etc.

  • Grade 4: Pain during the whole day.
    • Rest 2 to 3 month.
    • Consult your doctor.
    • Massage techniques.
    • Start rehabilitation immediately.
    • If the knee does not respond to anything, surgery may be necessary.
      • Excision of the affected area of the tendon or lateral release where small cuts are made
        at the sides of the patellar tendon. ( takes off pressure )
        Of course a surgery should be your last choice. After a surgery it will take you at least 6 momth or a year untill you can go back to normal training.
        Long rest time, intensive rehabilitation and strengthening program etc. etc. etc.

Trainer advice: Jumpers Knee

  • Warm up and stretch before you work out.
  • I think every athlete should work with weights from time to time.
  • If you work with weights to regenrate you degenrated patellar tendon, you should work with 20 repetitions or more.
    If you only do 5 repetition or less per set, you will probably make your jumpers knee even worse.

Related topics: Jumpers Knee

Videos: Jumpers Knee

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