Jumper's knee, or patellar tendinitis, is an overuse injury of the patellar tendon, which runs between your kneecap and shin bone. This tendon comes under a large amount of stress, especially in people who regularly perform sports that involve direction changing and jumping movements. Strengthening and flexibility exercises are recommended for rehabilitating jumper's knee. Consult your health care provider to determine which exercises are right for you.
Standing Hamstring Stretch
Perform the standing hamstring stretch to gently improve flexibility in your posterior leg. Place the heel of your injured leg on a platform about 15 inches high. Keeping your back and knee straight, bend forward at the hips until you feel a mild stretch in the back of your thigh. Hold the stretch for 30 seconds. Relax your leg and then repeat the stretch two more times.
Quadriceps Stretch
The quadriceps stretch improves flexibility in the front of your leg, including your patellar tendon. Stand next to a wall or sturdy chair and place your hand on it for balance. Transfer your weight to your uninjured leg. Lift the heel of your injured leg and, with your free hand, grasp the front of your ankle to pull your heel toward your buttocks. Hold this stretch for 30 seconds and repeat as needed.
Swaying Lunges
Swaying lunges help strengthen your quadriceps while restoring normal function of your knee. Stand with your feet shoulder-width apart and crouch until your knees are at 90-degree angles and aligned directly above your ankles. Keeping your back straight, begin to gently sway back and forth--transferring your weight to your left foot, then to your right. Work your way up to three sets of 10 to 15 repetitions per leg.
Eccentric Half Squats
This exercise strengthens your quadriceps in an eccentric fashion, which is recommended for rehabilitation of Jumper's Knee. Stand with your feet shoulder-width apart on an inclined platform or with your heels resting on a 3-inch board. Transfer all of your weight to your injured leg and squat down until your knee reaches a 45-degree angle. Use your other leg to help you return to the standing position. Build up to three sets of 10 repetitions. As this exercise becomes easier, hold weights in your hands to make it more difficult.
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