Jumper’s Knee | Injury Prevention Strategies That Will Keep You Healthy

jumper's knee

Don’t let jumper’s knee keep you down. Get back to feeling your best and do something about it before it becomes a bigger issue down the road. We’ve compiled a list of the best strategies for a quick recovery and how to prevent jumper’s knee from affecting you again.

What is Jumper’s Knee?

Jumper’s knee, also known as patellar tendonitis, is a condition caused by overuse of the patellar tendon, which connects the kneecap to the shin bone. As the name suggests, it’s most common for athletes who put repeated stress on the patellar tendon through excessive jumping. Repetitive motions cause the tendon to become inflamed and irritated. Athletes who participate in jumping sports like basketball or track and field are the ones who are most commonly affected.  In fact, WebMD states that in the United States as many as 20% of jumping athletes experience jumper’s knee.   

Jumper’s knee is typically characterized by the following:

  • Tenderness around the patellar tendon or behind your kneecap
  • Knee pain when doing activities like jumping, running, walking, or when simply bending or straightening your leg
  • Mild swelling of the knee
  • Aching in the region of the patellar tendon

You may be more prone to jumper’s knee if you have a higher body weight or jump on harder surfaces. Genetics can also play a role since those with bowlegs, varying limb lengths, or kneecaps that are too high or too low carry a higher risk.

While jumper’s knee can be caused by a sudden injury, most cases arise from overuse. The tips in this article are intended for athletes with jumper’s knee due to overuse. If your condition is a result of an injury or if you are experiencing extreme pain, it’s best to talk with your healthcare provider.

Prevention & Recovery Strategies that Work

The best way to resolve jumper’s knee and proactively prevent it from happening in the future is to employ better recovery tactics and utilize methods that promote healthy tissue.

Active Recovery

Our bodies have a complex recovery system in place to repair damaged tissue. The best way to kickstart and speed the recovery process is simple- muscle activation. Movement is medicine. Keep in mind though that for the purpose of recovery muscle activation should always be low stress. Some popular active recovery techniques include a light swim or cycle. The Prehab Guys have a loading program with recovery exercises specifically for jumper’s knee. They say that complete rest will only make the condition worse!

You can also use Marc Pro to achieve the benefits of active recovery, without the limitations of traditional methods. Marc Pro’s muscle activation is non-fatiguing, so you can use it as long as you need to achieve a faster and more complete recovery. It’s also easy to use during activities you would be doing anyways like working, relaxing, or traveling.

jumper's knee prevention
Image shows Marc Pro placement for knee recovery

Recovering in between workouts is key to preventing overuse issues, such as jumper’s knee. Make sure you don’t increase your training volume too quickly. When working out, the resulting stress that’s placed on the body creates microscopic tears. Our bodies repair those tears and we get stronger. However, if your body can’t repair itself before you add more stress (work out again), a problem or injury can easily arise.

Collagen

Collagen supplements are an easy addition that can help repair tendons and ligaments. Diet is a huge component of recovery. Our bodies can’t optimally recover if the right nutrients aren’t available. Many of us don’t get enough collagen naturally, so adding in a supplement is a great way to make up for it. Remember to consume Vitamin C before taking your collagen for maximum absorption. An easy way to get some Vitamin C and rehydrate is by making this “morning refresher”.

Stretch

When your hips and quads are tight, it can place more stress on the patellar tendon. Try incorporating some stretches to stay loose and limber. If your hip flexors are really tight you can use these mobility exercises from Kelly Starrett.

jumper's knee prevention

What to Avoid

A go-to treatment for many people is applying ice. However, icing or the RICE (rest, ice, compression, elevation) method doesn’t provide the benefit it was originally thought to have. Too much rest and ice can delay the recovery process. Compression and elevation can help to a small degree, but they aren’t the most effective methods for a quick recovery. Low-stress movement (aka active recovery), sleep, and nutrition/hydration are the keys to faster recovery.

Jumper’s knee doesn’t have to hold you back. Using these recovery & prevention methods will keep you healthy so you can continue to enjoy the activities you love.

With our 30-day money back guarantee you can put Marc Pro to the test and experience the benefits for yourself. Use code RECOVER and get a discount on yours today.

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