Jumper knee pain I have im not able run faster or jump my knee hurts.

Question

Patellar tendinitis (patellar tendinopathy, also known as jumper's knee), is a relatively common cause of pain in the inferior patellar region in athletes. It is common with frequent jumping and studies have shown it may be associated with stiff ankle movement and ankle sprains Treatment Rest, Ice,Compression, Elevation Exercises Stretching exercises Quadriceps stretch - The quads can be stretched in either the standing or laying position. In standing you can hold onto something for balance if you need to or try holding your ear with the opposite arm. Aim to keep the knees together and pull the leg up straight not twisted. You should feel a stretch at the front of the leg which should not be painful. In the early acute stages of treatment hold stretches for around 10 seconds. Later on when the inflammation has gone stretches should be held for around 30 seconds. Repeat 3 times and stretch at least 3 times a day. Hip flexor stretch - This exercise stretches the iliopsoas muscle and rectus remoris. Place one knee on the floor and the other foot out in front with the knee bent. Be careful to use on a mat or padding under the painful knee so at not to aggravate the injury. Push your hips forwards and keep your back upright. You should feel a stretch at the front of the hip and upper thigh. Hold for 10-30 seconds. Repeat 3 times and stretch at least 3 times a day. This exercise stretches the Rectus Femoris and Iliopsoas muscles which flex the hip. Be careful if lifting the leg up leaving only the knee on the floor. If it is painful at the knee do not do it. Ensure there is plenty of padding to avoid injuring the knee Strengthening exercises. Isometric quad contractions - this exercise is likely to be possible very early in the rehabilitation program. The athlete contracts the quadriceps muscles, holds for a few seconds and relaxes. This can be done in the standing position, seated or lying face up or face down, whatever is most comfortable although standing is probably more relevant. Single leg extension - the leg extension machine can be used to strengthen the quadriceps muscles if doing full weight bearing exercises is still painful. It is a step on from isometric exercises but not likely to trigger the same kind of pain that single leg drop squats may. Begin with 3 sets of 10 repetitions with light resistance concentrating on the last few degrees of motion as the leg straightens as this is the range of motion which works the vastus medialis on the inside of the knee more.

Julie Mercy J David · Accepted Answer

Patellar tendinitis (patellar tendinopathy, also known as jumper's knee), is a relatively common cause of pain in the inferior patellar region in athletes. It is common with frequent jumping and studies have shown it may be associated with stiff ankle movement and ankle sprains Treatment Rest, Ice,Compression, Elevation Exercises Stretching exercises Quadriceps stretch - The quads can be stretched in either the standing or laying position. In standing you can hold onto something for balance if you need to or try holding your ear with the opposite arm. Aim to keep the knees together and pull the leg up straight not twisted. You should feel a stretch at the front of the leg which should not be painful. In the early acute stages of treatment hold stretches for around 10 seconds. Later on when the inflammation has gone stretches should be held for around 30 seconds. Repeat 3 times and stretch at least 3 times a day. Hip flexor stretch - This exercise stretches the iliopsoas muscle and rectus remoris. Place one knee on the floor and the other foot out in front with the knee bent. Be careful to use on a mat or padding under the painful knee so at not to aggravate the injury. Push your hips forwards and keep your back upright. You should feel a stretch at the front of the hip and upper thigh. Hold for 10-30 seconds. Repeat 3 times and stretch at least 3 times a day. This exercise stretches the Rectus Femoris and Iliopsoas muscles which flex the hip. Be careful if lifting the leg up leaving only the knee on the floor. If it is painful at the knee do not do it. Ensure there is plenty of padding to avoid injuring the knee Strengthening exercises. Isometric quad contractions - this exercise is likely to be possible very early in the rehabilitation program. The athlete contracts the quadriceps muscles, holds for a few seconds and relaxes. This can be done in the standing position, seated or lying face up or face down, whatever is most comfortable although standing is probably more relevant. Single leg extension - the leg extension machine can be used to strengthen the quadriceps muscles if doing full weight bearing exercises is still painful. It is a step on from isometric exercises but not likely to trigger the same kind of pain that single leg drop squats may. Begin with 3 sets of 10 repetitions with light resistance concentrating on the last few degrees of motion as the leg straightens as this is the range of motion which works the vastus medialis on the inside of the knee more.