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  1. #1
    Registered User CK415's Avatar
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    Need help with Jumpers knee

    I recently went to the doctors and they diagnosed me with jumpers knee. I play minorleague football in Northern Cali and i have about four months until the first game. Going in to my third year and i have never completed an entire season cause of injuries. Im trying to change that so thats why for the first time in my life i am working on my legs in the gym on a constant basis. So i need some good exercises to help rehab my knee and strengthen my knee. I would appreciate any advice given.
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  2. #2
    Registered User daveshit's Avatar
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    Originally Posted by CK415 View Post
    I recently went to the doctors and they diagnosed me with jumpers knee. I play minorleague football in Northern Cali and i have about four months until the first game. Going in to my third year and i have never completed an entire season cause of injuries. Im trying to change that so thats why for the first time in my life i am working on my legs in the gym on a constant basis. So i need some good exercises to help rehab my knee and strengthen my knee. I would appreciate any advice given.
    Take 3-4 weeks off, don't do nothing that can increase stress on knees. With this kind of injury rest is needed because this is overuse injury.

    In that time focus on stretching the rectus femoris, all kind of quad stretching and hip flexor stretch. Do it multiple times daily. Ice your knees few times also. And you can massage your knees and those spots where tendons are.

    By stretching your quads and hips you will increase range of motion and you will less likely get jumpers knee again. It usually happens when you run or jump a lot and have thight quads, then your tendon is pulling your muscle down, that causes inflammation.
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  3. #3
    Registered User federaldb59's Avatar
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    Ive been fighting patellar tendinitis for the past year and a half. Stop doing all leg exercises and running for the next 3-4 weeks.

    Ice it for 20 minutes every hour for a day or two. You can ice massage it, which is taking an ice cube and rubbing it with pressure on the whole tendon especially where it hurts.

    Stretch everyday. When you wake up, mid day or after workout, and before bed. Put emphasis on stretching out the quads, hamstrings, glutes, calves, and piriformis.
    About 3 sets each for 30 secs.

    Start doing corrective exercises Ive found TKE's to be very great. Here is a Buddy Morris video explaining it. I do them after I stretch and before a workout.





    Just take a break and stretch and along with these exercises you should start feeling better. When you do return to activity it may be a good idea to put a heating pad on the tendon before activity to keep it warm, invest in knee sleeves for squats, and google patellar taping.

    Honestly bro the more rest you give it now the better it will feel. It took 8 months for mine to start feeling better and its still there. Youre gonna hve it for the rest of your life so treat it good now before the scar tissue builds up.
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  4. #4
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    You need to take time off...Once you start to feel less pain in your knee, maybe start doing basic exercises like leg raises...

    Here's a link to a blog I wrote a while back...it's the thirs article down:

    http://www.jumpoutthegym.com/blog/
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  5. #5
    Registered User kmjt's Avatar
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    Give it lots of time to heal. If you must play through it make sure you are wearing a knee brace, or at least something to put pressure on it with sports tape or something.

    Oh also try to keep your leg elevated and extended as much as you can. When I had jumper's knee I noticed when I would sit down for long periods of time (with my quad and shin at a 90 degree angle to each other) when I got up my knee felt even worse.
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  6. #6
    Banned PThash89's Avatar
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    I had jumpers knee for almost 2 years. People usually suffer from this injury for a long duration of time because they don't tackle or treat the pain early on. Instead they let it progress until it's at a stage were your body's bio-mechanics adapt and almost accept the dis-functionality at your knee's. Once it gets to this point it is a long road from there, which is why this injury can take months or years to heal. The longer you have suffered from patellar tendonitis, the longer your recovery and rehabilitation will need to take.

    You cannot force or rush anything with this injury. Your patellar tendon is constantly inflamed and in pain for a reason. You must (with the help of a physio therapist) find the route to your problem, what is not working properly in your body?

    Check out my Patellar Tendonitis Recovery page on my profile or down below. I carefully explain, from my horrid two year experience, how I managed my pain, how I corrected muscle imbalances and how I strengthened my degenerating patellar tendon.

    All the best of luck to anyone suffering.
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    Folks, rest is only part of the recovery process. The injury is essentially an irritated, degenerating tendon that's been exposed to too many high load activities without enough time to recover. It's plausible that a simple reduction in the volume and increase in spacing of the exercises that cause you the most pain could be an effective recovery strategy. The key is to allow the tendon enough stimuli to grow in combination with sufficient recovery time. It's more likely that you could need a substantial reduction in exercise volume, but not complete, in combination with beginning an isometric focussed rehab plan to provide pain relief.
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