"Jumper’s knee" is referred to as such because it is a common injury in people who play sports that involve a lot of jumping, such as basketball and tennis, says MayoClinic.com. It is also known as patellar tendonitis and is characterized by inflammation of the tendon that connects your kneecap to your shin bone. Once the initial pain has subsided, exercises to strengthen this tendon and the surrounding muscles can help reduce your symptoms and prevent the injury from flaring up again.
Static Quadriceps Contraction
Start your rehabilitation with gentle exercises and gradually build up the intensity as your injury heals, says The Royal Netherlands Lawn Tennis Association. A good exercise to begin with is the static quad contraction. Sit on the floor with your legs straight and a small towel or foam roller under your injured knee. Tighten the muscle above your kneecap and gently press the back of your knee in to the towel. Hold for a few seconds, then relax. Aim to complete three sets of 15 repetitions.
Low-resistance Cycling
Spending 15 to 30 minutes on a stationary bike will help you strengthen your knee without placing too much strain on it — provided you start in the lowest gear, says The Royal Netherlands Lawn Tennis Association. A stationary bike is better than a regular bicycle because it means you avoid having to work against headwinds and hills, both of which place extra pressure through your knees as you cycle against or up them.
Squats
This exercise places a bit more pressure on the knees than static contractions and low-resistance cycling, so only progress to it once you can perform the other two comfortably. Stand with your feet in line with your shoulders and your toes pointing straight ahead, then bend your knees and lower your butt toward the floor, says Sportsinjuryclinic.net. Start with fairly shallow squats and gradually deepen the movement as your knee strength increases. Use your buttock muscles to help raise your body back to standing, and complete three sets of 10 repetitions. According to Sportsinjuryclinic.net, at the end of the session, you should feel minor discomfort in the injured tendon, which is believed to aid the healing process. However, stop if you feel severe pain.
Single-leg Squats
Only attempt this squat variation once you have built up considerable strength in your knees and the double-leg squats no longer cause you discomfort. Start in the same position as for the double-leg squat, then transfer your body weight to the injured leg and lift your other foot off the floor. Hold onto a table or wall for support, if you need to. Slowly squat down on the injured leg and again, do as many reps as you can so that toward the end, you experience mild pain in the damaged tendon. Repeat on the other leg, aiming to do more reps than you could on your injured side.
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