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Jumper's Knee
By Jumper's Knee we mean an inflammation or pain in the patellar tendon (or ligament) that attaches the patella (kneecap) to the tibia (shinbone). This condition which is also called patellar tendon often affects the athletes involved in jumping. Sometimes weight-lifters, tennis and badminton players have to suffer this condition.
How does Jumper's Knee occur?
Continuous jumping or running are the common factors behind Jumper's Knee. Jumper's knee can also occur due to various other activities repetitive motion like aerobics, jogging, walking and bicycling. The patellar tendon which comes under repeated and constant stress exerted by all such activities becomes inflamed. People with problem in alignment of their hips, legs, knees or feet are also susceptible to Jumper's Knee. Wide hips, knock knee and feet with arches, result in misalignment putting continuous stress on patellar tendon especially during exercise and other physical activities. The repeated stress causes inflammation, tears or rupture of patellar tendon.
Symptoms of Jumper's Knee:
- Pain or tenderness is felt in the patellar tendon just below the knee joint.
- Pain or tightness is felt in the knee while trying to squat, bend, or straighten the leg.
- The knee becomes painful while jumping or running.
- Swelling occurs in the front of the knee, and the area just below the knee joint.
- A feeling of weakness is felt in the knee.
- Pain worsens in the evening or at night;
First aid for Jumper's Knee:
The first aid for Jumper's Knee should be aimed to reduce pain, swelling, and inflammation of the Patellar tendon. Following are the first aid methods which work well:
- Apply R.I.C.E.( Rest, Ice, Compression and Elevation) treatment in the early stage of injury:
- Apply heat after swelling disappears. The application of heat helps restore normal blood supply promoting quick healing besides relaxing the tight muscles. The heat should be applied for 15 minutes several times in a day. However, do not apply heat on the inflamed joint which already has increased blood supply. The application of heat may increase the inflammation on the inflamed joint.
- Take nonsteroidal anti-inflammatory medications as prescribed by your doctor to reduce inflammation, swelling and pain.
- Wear orthodics (custom-made arch supports) in case you have a problem with over-pronation.
- See a sports injury specialist or physical therapist who can guide you for some rehabilitation exercises for speedy recovery.
- Avoid overuse of the knee at the time of first aid.
- Perform flexibility and strengthening exercises regularly for the quadriceps muscles.
Rest: Take rest by sitting with your leg remaining straight whenever it is possible for you. Don't bend the knee. Avoid walking up and down strairs, running, jumping and squatting as these may aggravate your pain.
Ice: Apply ice on the patella and the area below it for 20 minutes in every 4 hours 2 to 3 days . Application of ice helps reduce pain, swelling, and inflammation. Don't put ice directly on the skin. Place a cloth over the knee and then put ice.
Elevation: Elevate your knee above the level of heart while applying ice. This will further reduce inflammation and swelling.
Compression: Wrap elastic bandage around the knee to limit swelling and relieve pain. You can use knee bands or straps which help reduce the stress at the tibial tubercle with the help of compression.
Prevention of Jumper's Knee
Jumper's knee occurs with an inflammation of the patellar tendon as a result of overuse during activities such as jumping, running or bicycling uphill. You must strengthen your thigh muscles in order to prevent the condition of Jumper's Knee. Here are some tips for prevention of Jumper's Knee:
- Do not wear ill-fitting or high heeled shoes. Choose the shoes which are fit for activities.
- Do warm ups before participating in sports. You can warm up through running or sit ups or with the use of fitness equipments like treadmill, steppers, dumbbells, home gyms, exercise bikes and strength trainers.
When to see a doctor?
- See a doctor in case you have pain or tenderness in the patellar tendon.
- In case you feel pain while squatting, bending or straightening your leg, you should visit doctor to get the problem evaluated.
- See a doctor if your knee becomes painful when you jump or run.
- See a doctor in case swelling occurs in the front of the knee, and the area just below the knee joint.
- See a doctor if you feel weakness in the knee.