Jumping and knee pain

Jumping Knee (Jumpers Knee / Patellar Tendinopathy)

Jumping knee, also known as Jumpers Knee or patellar tendinopathy, is a strain injury to the patellasene that can cause pain on the underside of the knee bowl. Jumpers especially hit athletes who practice sports with a lot of jumping and explosive movements (eg handball). Feel free to contact us our Facebook page or use the comment box at the bottom of the article if you have 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.

 

Relief and Load management at Jumper's Knee (Jumpers Knee)

In case of tendon damage or tendinitis in the patellar tendon, it is important to give the knee better relief and stability. En knee compression support can help provide more support and relief for the painful knee. In addition to this, compression supports also contribute to increased blood circulation - which in turn provides improved conditions for healing, reduction of edema and injury healing. Many also invest in one specially designed jumping knee support (which provides more local support for the patellar tendon).

Tips: Knee compression support (The link opens in a new window)

Click on the image or link to read more about the knee compression support and how it can help both the knee and the patellar tendon to get better.

 

Patellasene: What is it? And what is the function of the patella?

The patella tendon attaches the lower part of the patella with the top of the large tibia. It thus attaches two different legs together - and is thus really, technically, a ligament. The patellasene has a stabilizing and relieving function.

Patellasene anatomy

- Anatomy: Here we see how the patellas tendon (patella ligament) attaches from the patella and down to the large tibia. On the upper side of the patella, we see how the quadriceps muscles attach to the upper part of the patella.

 

The patellar tendon can be damaged by overloading the quadriceps. Overuse means that you use muscles / tendons / ligaments over the body's own ability to heal the area - over time this will lead to more and more micro tears that provide a basis for injury and pain.

 

Weak seat muscles (gluteal muscles), thigh muscles (hamstrings and quadriceps), leg muscles and hip muscles are also considered a contributing cause of this diagnosis and knee problems in general. We therefore recommend that you try this training program if you are affected by jumping jaws. Other contributing causes are impaired movement of the ankle.

 

Also read: - Exercises against Jumpers Knee

Isometric quadriceps exercise

 

Symptoms of jumpers knee

Bouncing knee causes pain localized to the patellar tendon - as we have learned earlier in the article that attaches from the lower kneecap to the large tibia. The pain will thus sit on the underside of the patella, rather in the middle of the knee. There may be local swelling in the area, as well as pressure soreness over the structure.

 

Cause: What is the cause of the jumpers knee?

The cause of damage to the patellar tendon is use over capacity and recovery ability. This involves regular overuse of the quadriceps without sufficient relief in functional support muscles. The injury most often occurs at the age of 10 - 16 years, but can affect all ages.

 

handball player jumping high

- Handball players are - for natural reasons - more prone to jumping knees.

 

Prevention and training of jumpers knee

The first priority will be to strengthen the quadriceps and hamstring muscles, but there are several ways to keep the patellas as fresh as possible:

 

Balance Training: Balance and coordination training on the balance pad or balance board can work both injury prevention and performance enhancement. Regular balance training provides the muscles with faster reaction time, allowing them to contract faster and protect the knee's structures through sudden twists or loads.

Foot strength training: Many people forget that the foot and calf are the first defense when it comes to shock absorption and reduction of strain on the knee, hip, pelvis and back when stepping down. Consequently, they forget to train the foot in the same way as they train other muscle groups and areas. A strong foot muscle can lead to more correct load and more shock absorption. Among other things, the plantar fasciae'n has a very important dampening effect. The foot needs training and love it too. The only problem is that most people do not know how to strengthen the arch and leg - but you can quickly find out by reading our articles about exercises and strengthening of the foot.

 

Hip Training: The hip and hip muscles are actually some of the most important structures when it comes to preventing knee injuries (including jumper knee), as well as training / rehabilitation after an injury in the knee. An extremely important area for those who like to run, football players and handball players - to name a few. The hip acts as a shock absorber and limits the load on the knees.

 

Also read: - 10 Exercises That Give Stronger Hips

Side leg lift with elastic

 

Thigh training: This area is focused most on prevention and rehabilitation of mare. Strong and functional front (quadriceps) and back (hamstrings) of the thigh are very important when it comes to preventing knee injuries. Here you will find a specific training program which helps you train yourself after a hopeless diagnosis.

 

Core musculature: A good and strong core muscle can contribute to more correct movement and thus work injury prevention.

 

Also read: - How to get Stronger and Softer Back

Extensive back

 

Diet: All structures in the body depend on good blood circulation and proper nutrition - a varied diet with lots of vegetables is recommended. Vitamin C, for example, is one of the most important sources (pre-derative) of collagen and elastin - two nutrients used for tendon and soft tissue repair. Glucosamine sulfate is another example of an industry that has shown good results in research - against e.g. knee pain and osteoarthritis of the knee.

 

Imaging diagnostic examination of jumper knee / jumpers knee

To determine if there is an injury in the knee, primarily clinical examination is used combined with history taking, but if these point to knee injuries - then it can be helpful to have this confirmed via X-ray or MRI examination. An MRI has no X-rays and also uses magnetic resonance to provide an image of the knee's soft tissues, tendons and bone structures. Chiropractor, manual therapist and physician are the three primary contacts who can refer to such a study.

 

radiograph

X-ray of patellase tear

- X-ray examination showing a tear of the patellas tendon. We see this based on the kneecap's elevated anatomical position - which indicates that the patellas are smoked and no longer hold the kneecap down.

 

MRI examination

MRI examination showing skipping knee patellar tendinopathy

Photo: Primal Pictures Ltd.

- Here we see an MRI examination that shows an elevated signal towards the upper part of the patellas tendon. This indicates an inflammation and overuse pathology. In other words, a patellar tendinopathy / jumping knee diagnosis.

 

 

Jumpers knee surgery

Recent research has led to new guidelines and these confirm, among other things, that there is little point in operating such injuries (if no rupture / tear occurs). This is because surgery / surgery always leaves damage tissue and scar tissue which can become a major problem in itself. A larger study from 2006 (Bahr et al) showed that surgery had no benefits compared to eccentric exercise. Therefore, the focus should be on training and rehabilitation if you are looking for long-term improvement. Seek out a public health clinic (physiotherapist, chiropractor or manual therapist) for assessment, treatment and optimal exercise program.

 

Most people are often looking for a "quick fix", so many are disappointed when they realize that they actually have to train over time instead of flattening out on the operating table and putting their knee fate in the scalpel's hands. Think so tiring of having to address the reasons why the injury first occurred and in the same sling reduce the chance of recurrence.

 

Of course, there are also those who need knee surgery, but this applies primarily to those who have acutely injured the knee, for example, by a traumatic football tackle or the like.

 

Cortisone injection against jumper knee / jumpers knee?

Rather not. Cortisone injections can actually cause long-term side effects and increase the risk of tear / rupture of the patellas. We strongly recommend that you read the article below for more information on this - especially if you are considering going to the step of taking a cortisone injection.

 

Read more here: - Therefore You Should Avoid Cortisone Injection

cortisone injection

 

What can I do even for muscle and joint pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief for knee pain

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

 

Conservative treatment of jumpers knee

Regular and specific training is the gold standard in conservative treatment of jumping knees. We just have to emphasize that right away. You can see the types of training you should focus on higher up in the article - there perhaps especially eccentric exercise on oblique boards as shown here, stands out as a very effective training form.

 

Acupuncture / Needle Treatment: Can loosen myofascial restrictions in the areas around the knee - which can provide some symptom relief, but primarily has no major effect on the jumper's knee.

Physiotherapy: A physiotherapist can help you set up a workout program and provide symptom-relieving physical therapy if needed.

physiotherapy

chiropractor: Like physiotherapists, (modern) chiropractors have a strong focus on rehabilitation training and exercise in their 6-year education, and can thus give you a good training program and advice on how you should proceed with regard to your jumping knee diagnosis. Chiropractors also have the right to refer for imaging if this is necessary to confirm the knee injury.

Low-dose laser: Popularly called 'anti-inflammatory laser' or 'sports injury laser'. Research has shown that this type of treatment can provide faster healing time in tendon injuries, but more research is needed in the area before it can be concluded whether this has any greater effect on tendon injuries and other injuries to the knee. But current research is positive.

Massage and muscle work: May increase blood circulation in local sore leg and thigh muscles which may provide symptom relief.

 

Good advice for acute knee injuries and suspected tendon or ligament damage

Seek out one clinician - it is important to diagnose the injury so that you know what is the best treatment and training further. Different diagnoses usually require different treatment plans. Even if you think that "this is over", it is simply stupid not to go to a publicly authorized clinician (chiropractor, physiotherapist, doctor or manual therapist) to be diagnosed with the problem - as a first examination usually does not cost more than 500 -700 NOK and does not take longer than 45-60 minutes. It's a bit like ignoring the 'strange sound' in the car for a long time - it can lead to unforeseen problems and large costs in the future.

 

Rest: If it is painful to put weight on the leg, you should see a clinician to diagnose the symptoms and pain - and not least avoid doing so. Instead, use the RICE principle and focus on relieving the area with associated icing and compression (feel free to use a support sock or bandage). Total absence of movement, however, is not recommended.

 

Icing / cryotherapy: In the first 72 hours after the injury, icing (also called cryotherapy) is important. This is because there will be fluid accumulation and swelling after an injury - and this is normally very excessive on the part of the body. To calm this response, it is therefore important to cool the area immediately after the damage has occurred and then 4-5x cycles during the day. Then a so-called icing protocol is used, which means that you do not ice directly on the skin (to avoid frostbite injuries) and that you ice down in cycles of «15 minutes on, 20 minutes off, 15 minutes on».

 

Pain medication: After consulting a doctor or pharmacist, keep in mind that NSAIDS (including Ibux / ibuprofen) can lead to a significantly slower healing time.

 

Need good advice, measures and tips on jumpers knee?

Feel free to contact us directly via Comments Box below or via social media (e.g. vår Facebook-side). We will help you as best we can. Write as fully as you can about your complaint so that we have as much information as possible to make a decision.

 

NEXT PAGE: - Sore knee? You should know this!

Osteoarthritis of the knee

 

Relevant exercises: - Exercises against Jumpers Knee

Isometric quadriceps exercise

 

Also read: - The 5 Worst Exercises If You Have Prolapse

leg press

 

Also read: - 6 Effective Strength Exercises for Sore Knee

6 Strength Exercises for Sore Knees

 

Sources:
Bahr et al., 2006. Surgical treatment compared with eccentric training for patellar tendinopathy (Jumper's Knee). A randomized controlled trial. J Bone Joint Surg Am. 2006 Aug;88(8):1689-98.

 

Frequently asked questions regarding jumper knee, jumpers knee and patellar tendinopathy / tendinitis:

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