Patellar tendonitis, or Jumper's Knee, is an overuse injury that most often occurs from repetitive strain on the tendon that holds your kneecap in place. This condition often affects athletes in sports that require a lot of cutting or jumping motions. Symptoms of patellar tendonitis include pain around your kneecap, stiffness and swelling. Treatment of Jumper's Knee include exercises to help strengthen and improve the mobility of your knee joint.
Kneecap Mobility
Sit on the floor, bench or bed and extend your injured leg in front of you with your knee straight and your toes pointing toward the ceiling. Use your hands to gently press your kneecap down and toward your foot. Be sure that your thigh muscles are relaxed throughout this exercise in order to allow the maximum movement in your kneecap. Hold this position for about 10 seconds and then use your hands to pull your kneecap toward your thigh. Hold for about 10 seconds and relax. This should be followed by moving your kneecap to the inside and outside of your leg.
Standing Hamstring Stretch
Stand with the heel of your injured leg on a stool or chair about 15 inches high. Keep your knee as straight as possible and lean your upper body forward until you feel a stretch in the back of the thigh of your injured leg. Hold this position for about 10 seconds and relax. Be sure that you keep your upper body as straight as possible and don't bend your back anymore than necessary when performing this exercise. Repeat.
Quadriceps Stretch
Stand in front of a counter, wall or other sturdy object that can support your body weight. Place one hand against the wall or counter and bend your injured leg behind you. Reach down with your other hand and grasp your foot. Use your arm muscles to pull your heel closer to your body until you feel a stretch in the front of your thigh. Hold this position for about 10 seconds and relax. Repeat.
Side-Lying Leg Lift
Lie down on your uninjured side with your injured leg extended and your knee straight. Lift your injured leg up and directly away from the center of your body until your foot is about 10 inches from your non-injured leg. Hold this position for about 10 seconds and slowly lower your leg to return to the starting position. Repeat.
