"JUMPER'S KNEE"

What is it?

Jumper's knee (patellar tendonitis/patellar tendinopathy) is inflammation of the patellar tendon, just below the kneecap. This inflammation can be caused by overuse, especially in athletes who jump a lot for their sports, but while it is commonly a sports injury, any repetitive activity, job or hobby can cause it.  

The damage that causes patellar tendinitis builds up slowly over time. Two main types of activities can damage your tendon are:

• A sudden, intense increase in physical activity: If you start a new sport or quickly ramp up how intensely you train, your body may not be ready for the abrupt increase in your activity level.
• Not resting enough or doing an activity too often: Your body needs time to rest and recover between sessions of intense physical activity. Training or using your knees too often doesn’t give your patellar tendon the time it needs to heal. Try to resume activities gradually rather than always training or working at your physical limit."

Symptoms:

• Knee pain at the front of your knee.
• Tenderness to even a light touch right below your kneecap.
• Stiffness (which may make it hard to bend or straighten your knee). 
• Pain during certain motions like squatting or climbing up or down stairs. 

The symptoms of jumper's knee may look like other conditions or medical problems, so visit your healthcare provider for a diagnosis.

Solutions:

• Rest: Avoiding the motions or activities that caused the tendinitis will prevent more stress on your tendon.
• Icing: Apply ice or a cold pack to your knee to reduce swelling. You can ice your knee a few times a day, 15 minutes at a time. Wrap ice packs in a thin towel or washcloth to avoid putting them directly on your skin.
• Elevation: Keep your knee above the level of your heart as often as possible. If you’re lying down, you can prop your knee up on pillows or cushions.
• Medications: Over-the-counter (OTC) NSAIDs reduce inflammation and relieve pain. Acetaminophen relieves pain but doesn’t manage inflammation. Don’t take these medications for more than 10 days in a row without talking to your provider.
• Wearing a compression sleeve: A compression sleeve, either for the full knee or as a band from a brand like OS1st can support your knee while you recover. 
• Physical Therapy (PT): PT will improve your flexibility and strengthen the muscles around your knee. This can help your knees resist the stress from jumping and move better. A physical therapist will give you exercises and stretches that are customized to your sport, activities or job.

Prevention:

• Don’t “play through the pain” if your knee hurts during or after physical activity.
• Give your knee time to rest and recover after intense activity.
• Stretch and warm up before playing sports or working out.
• Cool down and stretch after physical activity.
• Take a break between seasons of a sport (don’t train year-round).