Isometric quadriceps exercise

Exercises against Jumpers Knee (Jumping Knee)

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Last updated 25/04/2023 by The pain clinics - Interdisciplinary Health

Exercises against Jumpers Knee

Do you suffer from Jumper's Knee?

Here are good exercises and a training program that will help you prevent and rehabilitate Jumper's Knee. It may be necessary to treat at a clinic in combination with exercise for optimal recovery.

 

- A fairly common knee injury

Jumpers Knee (Jumping Knee) is a relatively common strain injury - especially for athletes with frequent jumping - that causes pain on the underside of the patella. It is the patellar tendon (hence the patellar tendinopathy) that attaches to the patella and then down to the inner tibia that is affected by this diagnosis.

 

- Two categories of rehabilitation exercises

The exercises here are divided into two phases. The first phase shows stretching of the large muscle groups relevant to this diagnosis. The second phase deals with strength exercises with the aim of strengthening the right muscles and tendons. Both stretching and strength training should be started as soon as the pain permits. However, it is important to give the area enough relief and rest during the painful phase. Feel free to contact us via our Facebook page if you have comments, input or questions.

 

The Pain Clinics: Our Interdisciplinary and Modern Clinics

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

 

Also try: - 8 Exercises for Bad Knees

Meniscus rupture of the knee and knee pain

 

Relief and Load management for Jumper's Knee (Jumper's Knee)

Here we want to emphasize that there is a balance between relief and load. With Jumper's Knee, it is very important that you provide increased support and stability to the affected area (the patellar tendon). That is precisely why it exists specially developed jumping knee supports – like the one we show below. The knee support is made in such a way that it provides optimal support and relief to the damaged patellar tendon. The support can also be used preventively.

Tips: Jumper knee support (The link opens in a new window)

Click on the image or link to read more about hopperthe knee support and how it can help your knee.

 

Phase 1: Stretching

Light, adapted stretching and stretching exercises are very important to stimulate blood circulation and increased function in the front of the thigh and the other large muscles in the legs. To prevent relapse, you should continue stretching even after the injury has healed.

 

1. Stretch of the front thigh and hip (lying quadriceps stretch)

Recumbent quadriceps hip stretch extension

Good stretching exercise for front of thigh and hip. Focuses especially on quadriceps. Hold the stretch for 3 sets of 30 seconds duration per set.

 

2. Stretch of the thigh and leg (hamstrings and gastrocsoleus)

Landscape hoarding equipment

Stretching exercise that stretches and stretches the muscle fibers in the back of the thigh and calf muscles. Hold the stretch for 3 sets of 30 seconds duration per set.

 

3. Stretch of the seat muscles and hamstrings

Stretch of glutes and hamstrings

Effective exercise to stretch the muscles that are deep in the seat and the hamstring attachment. Hold the stretch for 3 sets of 30 seconds duration per set.

 


4. Back Exercise Clothes Exercise (Gastrocsoleus)

Stretch the back of the leg

Keep your heel on the floor when performing this stretch. You should feel it stretch in the back of the calf on your back leg. Hold the stretch for 3 sets of 30 seconds duration per set.

 

Phase 2: Strength training

As soon as the pain allows, adapted strength exercises and strength training should be started. In particular, so-called progressive, eccentric quadriceps exercises - which strengthen specifically towards the front of the thighs. The exercises and training program should be performed even after the injury has healed.

 

1. Isometric quadriceps exercise (contraction of the anterior thigh muscle)

Isometric quadriceps exercise

Very important exercise in the treatment of jumping knees. Lie down or sit with one leg bent and the other resting with a rolled-up towel in the kneecap. Press the knee down against the towel while tensing the thigh muscles (you should feel the muscles contract just above the knee) - hold the contraction in 30 sekunder and repeat 5 sets.

 

2. Squat
squats
squats is a popular and effective exercise.

A: The initial position. Straighten your back and stretch your arms out in front of you.

B: Bend down slowly and stick out your butt. Make sure you tighten the abdominal muscles and maintain the natural curve of the lower back.

The exercise is carried out with 10-15 repetitions over 3-4 sets.

 

3. Eccentric one leg squat on oblique board

Eccentric training a leg quadriceps jumping core

Eccentric strength training is used to treat tendinopathy in the patellas, but also in achilles tendinopathy or other tendinopathies. The way it works is that the tendon tissue is stimulated to produce new connective tissue due to the smooth, controlled strain on the tendon - this new connective tissue will over time replace the old, damaged tissue.

 

Stand on the affected leg and slowly lower yourself to - remember the "knees over toes" rule. Then lower the other leg and slowly rise back to the starting position. 12 repetitions over 3 sets.

 

Knee failure
knee lunge

Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for.  8-12 repetitions on both sides above 3-4 sets.

 

Summary:

Good exercises and a training program to help you prevent and rehabilitate Jumpers knee.

 

Do you have questions or would you like to book a consultation with us?

Feel free to contact us at YouTube, our clinic overview or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

 

Also read: Pain in Kneet?

hurt in the knee

 

Also read: - What You Should Know About Tendonitis

worth knowing about tendonitis

 

Also read: - AU! Is it Late Inflammation or Late Injury? (Did you know that the two have two vastly different treatments?)

Is it a tendon inflammation or tendon injury?

 

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Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

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