(Pictured: DRIVE's Strength and Conditioning Coach Isaac Payne demonstrates different core workouts during stations at a recent DRIVE Basketball camp.)
JUMPER’S KNEE
Words By: Isaac Payne
I’m sure some of you by now have either experienced or know someone who has experienced the pain and frustration of a chronic injury known as Jumper’s Knee. Jumper’s knee, as it is most commonly referred to, is also known as patellar tendonitis. Jumper’s knee is an inflammation of the patellar tendon that attaches from the bottom of the kneecap to the top of the shin bone. This injury is one the most common overuse injuries and can leave you out of commission a lot longer than necessary if not treated correctly.
Common Causes of Jumper’s knee
It is the repetitive motion of running and/or jumping that causes jumper’s knee. Movements such as jumping to make a lay-up, grab a rebound, or even sprinting up and down the court can lead to jumper’s knee.
In most cases, it is the athlete’s inability to properly absorb the forces of running and jumping that leads to this type of injury. The large forces created when landing (eccentric forces) while running and jumping may be too much to handle over an extended period of time leading to pain and inflammation.
For some, it is the misalignment of their hips, knees, or feet that can lead to improper stress being placed on the patellar tendon causing it to become inflamed. For example, people with wide hips, who are bow-legged, knock-kneed, or have flat feet may be more susceptible to jumper’s knee since their joints are absorbing forces inefficiently while running or jumping. This causes continuous stress to be placed on the patellar tendon leading to inflammation, small tears, and in some cases even ruptures.
Symptoms of Jumper’s knee
- Pain with running or jumping especially downhill or downstairs
- Pain and tenderness around patellar tendon
- Pain and tenderness behind the knee cap
- Pain is worse at night
- Restricted movement and swelling in the area surrounding the injury
Prevention of Jumper’s knee
The following are some measures that can be taken to prevent jumper’s knee:
Wear proper fitting shoes that are appropriate for the court If necessary, wear orthotics for proper arch support and joint alignment. Make sure to properly stretch your hamstrings and quadriceps prior to activity Strengthen your quadriceps and hamstrings so they can better withstand the forces of running and jumping. Avoid playing on hard surfaces such as concrete for extended periods of time as this impact can lead to inflammation over time.
Treatment of Jumper’s knee
First and foremost, decrease the frequency and duration of the activity that causes you the most pain. In other words, if it hurts, don’t do it.
Apply ice for 20 minutes 2-3 times a day for 2-4 days or until pain and inflammation are reduced.
If pain persists, see your doctor and maybe they can prescribe an anti-inflammatory or pain medication
Wear a special brace called an infrapatellar brace around the bottom of the patellar tendon. This will help to prevent overuse by helping the tendon to better absorb impact.
Since jumper’s knee is a chronic injury due to repetitive stress and overuse, it can last a few weeks to several months depending on your ability to pay attention to the symptoms and take appropriate action early on. Always remember to listen to your body, if something hurts, your best plan of action is to reduce or stop that activity altogether before it develops into something more serious.
REFERENCES
- Arnheim and Prentice. Principles of Athletic Training 10th ed. 2000.
- http://www.muellersportsmed.com/images/991.jpg
.: For Past DRIVE Strength and Conditioning article's click here.
