Pain in the front of knee?
Jumper's knee, also known as patellar tendonitis, is a condition characterized by inflammation of your patellar tendon. This connects your kneecap (patella) to your shin bone (tibia). Jumper’s knee weakens your tendon, and, if untreated, can lead to tears in your tendon.
Signs & Symptoms:
Pain and tenderness around your patellar tendon
Swelling
Pain with jumping, running, or walking
Pain when bending or straightening your leg
Tenderness behind the lower part of your kneecap
Causes:
New to sports and exercises.
High volume of squats (Quadriceps dominant training) or lower body exercises without adequate recovery planning.
Lack of hamstring and quadriceps mobility and flexibility training in your program.
High intensity interval training (HIIT) and plyometric training.
Ankle mobility: lower ankle mobility leads to over compensation at the knee resulting in over loading of patellar tendon.
Patellar Tendinitis Rehab:
At Physio Genics we follow evidence based rehab measures
Rest: Give adequate recover time for lower body and continue fitness and conditioning through non-impact activities like: swimming, upper body and core training.
Ice: Cryo-compression had greater recover results.
Compression: Patellar tendon support brace.
Manual therapy to mobilise the patellar tendon, and soft tissue around the knee.
Quadriceps and Hamstring mobility and flexibility plan.
Progressive eccentric loading of patellar tendon.
Exercise is an important component of the management of patellar tendinopathy. A variety of loading programs have been suggested for the treatment of patella tendinopathy with the main types being:
Eccentric loading
Eccentric-concentric loading
Adapted from Malliaras et al. 2013
Programme | Exercise type | Sets & Reps | Frequency | Progression | Pain |
Alfredson | Eccentric | 3x15 | Twice daily | Load | Enough load to achieve with moderate pain |
Stanish and Curwin/Silbernagel | Eccentric-concentric | 3x10-20 | Daily | Speed then load, type of exercise | Enough load to be painful in third set |
Heavy slow resistance training | Eccentric-concentric | 4x6-15 | 3x/week | 6-15RM | Acceptable if was not worse after |
Note:
Check article "Patellar Tendinitis Rehab Exercise Plan" for further input.
References:
Malliaras P, Barton CJ, Reeves ND, Langberg H. Achilles and patellar tendinopathy loading programmes. Sports Med. 2013;43(4):267-86. (level of evidence: 2a)
Witvrouw E, Bellemans J, Lysens R, Danneels L, Cambier D. Intrinsic Risk Factors for the Development of Patellar Tendinitis in an Athletic Population: A Two-Year Prospective Study*. The American Journal of Sports Medicine. 2001;29(2):190-195. doi:10.1177/03635465010290021201
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