Jumper's Knee Rehab Exercises

Jumper's knee, or patellar tendinitis, is pain and inflammation in the tendon that connects the knee cap to the shin. Injury and overuse are the most common causes of patellar tendinitis, which manifests as pain just below the knee cap. The injury is most prevalent in athletes who jump a lot, as part of their activity, but the condition can affect anyone. Patellar tendinitis can take months to heal; some rehab exercises can help relieve pain during the healing process.

  1. Stretches

    • Do stretches in the early stages of your recovery. The patellar tendon attaches to the quadriceps muscle and the quadriceps pull on the patellar tendon to extend the lower leg. Stretching the quadriceps muscles will relieve pressure on the tendon. Stretching the hamstrings maintains muscle balance by relaxing the tendons on the back of the leg. Stretch only as far as is comfortable and stop if you feel pain or discomfort. Hold each stretch for no more than 20 seconds.

    Beginning Strength Exercises

    • As the tendon heals, do exercises to strengthen the quadriceps and hamstrings and condition the patellar tendon. Move the knee joint through its full range of motion and begin with non-weight bearing exercises like side-lying leg lifts or lie on your back and do straight leg raises. Engage your abs, to stabilize your lower back and tighten your thigh muscles, and keep your knee stable. Lift in a slow, controlled motion and work your way up to three sets of 10. If you feel pain in the patellar tendon, stop the exercise and gently stretch.

    Advanced Strength Exercises

    • Graduate to weight-bearing exercises once the tendon has healed enough to support your weight with minimal pain. Use a stability ball for wall-squats or an aerobic step for step-ups. Bend your knees no more than 90 degrees and take care not to allow your knees to extend over your toes. Do eccentric knee exercises--put all of your weight on the affected leg and slowly lower into a one-legged squat. Lower in a slow, controlled motion and use a wall or bar to maintain your balance. With two-legged squats, do not allow your knee to bend more than 90 degrees or extend over your toes. Work your way up to three sets of 10.