How Athletes Can Prevent Jumper's Knee
What Is Jumper's Knee?
What Is Jumper's Knee?
Do you ever endure from jumper's knee? Patellar tendonitis or jumper's knee is an average sports-related injury which affects athletes or players of many sports including baseball, golf, soccer, volleyball, track and field, volleyball, and basketball. Such accident can keep them out for some games in a period of time. But later in time, it can get serious.
What is The Patellar Tendon?
Your patellar tendon is located below your knee cap (patella). For those involved in sports, it connects your shin bone or tibia. This tendon is extremely strong. It allows the quadriceps muscle group to straighten the leg. The quadriceps straightens the knee in jumping to propel the individual off the ground and work to stabilize their landing. The patellar tendon stabilizes your leg muscles, helping you balance when you jump and move around.
How Jumper's Knee Occurs?
Jumper's knee occurs when your patellar tendon swells up due to the inflammation it sustains. The patellar tendon always comes under a large amount of stress by athletes who often jump a lot and change directions while playing their sports, thus putting additional strain on the knee joints. Most common uses of patellar tendonitis include excessive playing on hard surfaces (like playing basketball or volleyball on outdoor courts made of concrete), increasing frequency and intensity in training, and not wearing the correct shoes for sports. With repeated strain, micro-tears and collagen degeneration may also occur in the tendon.
Symptoms of Jumper's Knee or Patellar Tendonitis
The symptoms of jumper's knee are characterized by discomfort below the knee cap, swelling of the patellar tendon, and running or jumping difficulties. Patients are present with a pain over the patella tendon.
-Pain below and at the front of the knee cap
-Aching and stiffness after exertion
-Pain when contracting the quadriceps muscles
-Affected tendon may appear larger than the unaffected side
-May be associated with poor Vastus medialis obliquus (VMO) function
-Calf weakness
Jumper's knee is categorized into four grades of injury namely:
-Grade 1: Pain only after training
-Grade 2: Discomfort before and after training but discomfort eases once warmed-up
-Grade 3: Pain during activity which limits your performance
-Grade 4: Discomfort during every day activities
How You Can Handle Jumper's Knee
For a sports-loving individual like you, what you can do to prevent jumper's knee? Here are the following tips:
-Always warm up before any workout. Warming out before workouts can help prevent injuries.
-Always stretch your muscles before and after any workout. Stretching your quads, hamstrings and calves do aid in preventing jumper's knees.
-Play your sports on the right surface. Refrain from training on hard concrete surfaces. Try training on soft surface suchlike grass or on surfaces made out of thick carpets and rubber.
-Always ice your knees after workouts. This helps lessen inflammation and fastness up effort.
-Train your shins to become stronger. Strengthening your shins helps you lessen muscle imbalance, increase leg strength, and recover speedily for patellar tendonitis.
-Stop all physical activity for a while to provide full recovery. Like numerous sports injuries, jumper's knee can require some time to heal. Postpone all physical activities to allow healing time for your injury.
-If the pain persists, see your doctor. Seek professional medical advice if your patellar tendonitis is too painful to bear. Your doctor is your best aid when you are injured.
Jumper's knee can be treated by efficient physiotherapy. If the injury persists, your doctor might recommend surgery.
Physiotherapy Sydney for Jumper's Knee
Physiotherapy can also be applied to aid injuries. Physiotherapists can help athletes rehabilitate their sports-related injuries. In the case of jumper's knee, they suggest the R.I.C.E methods to treat the injury's early stages. R.I.C.E stands for rest, ice, compression and elevation. The physiotherapists may also recommend specific exercises and stretches to strengthen muscles and tendons.
If you happen to suffer jumper's knee, do not hesitate to seek
physiotherapy Sydney help from expert physiotherapists.
by: gracefully75
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