Jumper's knee might feel like an inconvenience, but it's important to stay off of the knee and let it heal. Wrap the knee and take ibuprofen to reduce the swelling. If other conservative treatments such as elevating the knee or applying an ice pack don't improve your knee, get a medical diagnosis and treatment plan. Your doctor may suggest physical therapy, injections to manage the pain, or surgery. Once your knee has recovered, you can ease into exercises that will strengthen the supportive muscles.
EditSteps
EditResting and Supporting the Knee
- Rest the knee for at least 24 to 48 hours. Begin to rest the knee as soon as you notice pain or swelling. You'll need to stay off of the knee and let it rest for at least a day or two before you begin to use it again. Avoid playing high-impact sports or training while your knee is inflamed.[1]
- Most cases of jumper's knee will need several weeks or even months of treatment.
- Take ibuprofen to reduce pain and inflammation. If your knee has swollen or you feel sharp pain, take ibuprofen for the first 24 to 48 hours. Anti-inflammatory medication can reduce swelling and relieve the initial pain.[2]
- Talk with your doctor about how long you should take ibuprofen to manage the pain.
- Apply an ice pack while you rest the knee. Press an ice pack or gel pack to your knee to reduce swelling and relive pain. Hold the ice pack over your knee for up to 10 minutes at a time. Do this once every hour until the swelling goes down.[3]
- If you have chronic jumper's knee, plan on applying an ice pack after exercising.
- Elevate the knee. If your knee is painful or you're resting it, raise it up. Try stretching out so you can place pillows or cushions underneath your knee. When you elevate your knee, gravity will help move fluid away from the knee, which can reduce swelling.[4]
- Wrap the knee with a support or strap. Buy a knee strap and wrap it right under your knee. Wrap it several times so it supports the muscle right beneath your kneecap. The wrap will relieve some of the pressure on your muscle, which can relieve pain and make the muscle heal faster.[5]
- Knee straps are also called infrapatellar straps or Cho-pat straps. You can buy them in most pharmacies or medical supply stores.
EditGetting Medical Treatment
- Diagnose the severity of your jumper's knee. Your doctor will watch you run, jump, kneel, and move your knee to determine the level of your injury. The doctor will grade your jumper's knee from 1 to 5. Grades 1 and 2 are mild injuries, but grade 5 represents severe and constant pain.[6]
- The doctor may order an X-ray or MRI before making a diagnosis.
- The doctor will use the diagnosis to create a treatment plan for your knee. Low level injuries will improve with rest and support, while a more severe diagnosis will need more intensive treatments.
- Try massage therapy or electrotherapy for mild jumper's knee. Studies show that professional therapies, such as massage or electrotherapy, help knee tendons heal. Ask your doctor if you'd benefit from massage therapy or electrotherapy along with a rehabilitation program.[7]
- Get Aprotinin injections. If you have severe jumper's knee that isn't feeling better after you've had mild treatments, you might need injections to relieve pressure and inflammation in the knee. The doctor will inject aprotinin directly into the inflamed tendon, which will desensitize the nerves and relieve pain.[8]
- Consider surgery for severe jumper's knee. If your knee doesn't improve after trying most treatments, the doctor will recommend removing damaged tissue from your knee. The surgeon can repair the tendon and your knee should heal better because blood supply to the knee is improved.[9]
- In most cases, you can return home soon after the surgery is completed.
EditExercising to Strengthen the Knee
- Stretch your quadriceps muscles. If your doctor recommends that you exercise as part of a rehabilitation program, you'll probably need to stretch the quadriceps muscles in front of your thighs. Try one of these stretches:[10]
- Do the hip flexor stretch by putting one knee on the ground and the other foot in front so the knee is bent. Push your hips forward while you keep your back straight.
- Hold your ankle and pull the leg behind you toward your back. You should feel a gentle stretching in your quadriceps muscles. Hold the stretch for 10 seconds and release it.
- Begin basic strength training. Once your knee no longer feels painful, start simple exercises to contract and relax your quadriceps. Stand or lay down and pull your knee towards your chest. Hold your knee for 5 seconds before you slowly release it. Do 3 sets of 8 repetitions for each knee.[11]
- You can eventually work up to holding the knee for 10 seconds. Do 4 sets of 12 repetitions for each knee once you feel comfortable.
- Use a leg extension machine for more strength training. If you're not comfortable with putting weight on the knee while you exercise, sit down and use the leg extension machine. Extend a single leg with light resistance and try to do 3 sets with 10 repetitions when you start out.[12]
- Work up to 3 sets of 10 to 12 repetitions once your knee feels stronger.
- Do eccentric squats on raised heels. Stand against a slanted foam roller or board so your heels are raised up at the back. Slowly squat down and then stand up a little quicker. Put your weight on the good knee instead of the knee that's healing. Do 3 squats 10 times a day when you start out.[13]
- Work your way up to 3 squats 15 times a day.
EditTips
- Always work with your doctor or physical therapist to determine a specific exercise and rehabilitation program for you.
- If you feel pain or inflammation during any exercise, immediately stop and rest the knee.
EditSources and Citations
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