What To Do If You Have Tendon Pain (Jumper’s Knee)
Jumper’s Knee, otherwise known as patellar tendinopathy, is a common overuse injury that can affect athletes and active individuals, particularly in jumping athletes hence the name. It occurs when the patellar tendon, becomes irritated or damaged, due to an overload in volume/intensity in the tendon. There is also a dose-dependent relationship with the magnitude and rate of loading.
The most common signs and symptoms of patellar tendinopathy are:
pain at the patellar tendon insertion/origin point
pain with jumping (high rate and magnitude), Single Leg decline squat (high magnitude)
stiffness/pain when standing up after sitting for a long time
decrease in pain after warming up
Unlike other forms of anterior knee pain, it is very specific in its location and does not refer. If your anterior knee pain is generalised or changes location, there is a very high probability that is it not patellar tendinopathy.
If you think you have Jumper’s Knee this blog will cover some actionable steps for you to follow.
Avoid Rest
Tendinopathy is a common issue among athletes and can often arise from an acute overload of the tendon, typically due to a sudden increase in physical activity or intensity. This often happens when someone suddenly takes up a sport after a break. In cases where the tendinopathy is reactive, resting for a few days is usually enough for the tendon to recover. However, if the condition becomes chronic or the tendon frequently flares up, incorporating strength exercises into your routine is essential.
In this case, rest can be detrimental as it may lead to muscle weakness and further reducing tendon capacity and strength, ultimately hindering recovery.
For athletes, tendons respond well to progressive loading programs, which can even reverse degeneration in some cases. However, this progression needs to be carefully managed. Tendons can be sensitive and require careful guidance from a professional therapist to manage symptoms and ensure a safe return to normal activity levels. Proper management and a tailored exercise plan are key to recovery and long-term tendon health.
Strength Train
When strength training with tendinopathy, starting with isometric exercises can be an excellent approach. Research supports both isometrics and eccentrics, but we've found that isometrics are simpler to integrate into rehabilitation routines. We found that athletes find isometrics to be more comfortable when beginning rehab, and they are generally easier to monitor and adjust in terms of load compared to eccentric exercises. This makes them an ideal starting point for many.
While we will dive into specific exercise examples in our next blog, it’s important to note that merely loading the patellar tendon through the quadriceps might not suffice. Sometimes, we encounter strength deficits in other muscle groups such as the hamstrings and calves. Addressing these deficits is crucial for a comprehensive rehab approach.
Introduce Plyometrics
Plyometrics play a vital role in tendon rehabilitation due to their emphasis on explosive movements that mimic the natural elastic properties of tendons. By incorporating plyometric exercises carefully into a rehab program, individuals can effectively restore and enhance the tendons' ability to store and release energy efficiently, similar to an elastic band. This not only aids in rebuilding strength and resilience but also helps in preventing future injuries by improving coordination and neuromuscular control. Gradual implementation ensures that tendons adapt progressively, reducing the risk of re-injury and promoting long-term recovery and performance.
Gradual Return To Sport
The last step in tendon rehabilitation is crucial yet often overlooked: a gradual return to sport. As the pain lessens and function enhances, it’s essential to reintroduce loads and situations typical to your chosen sport gradually. This might commence with simple, easy drills before advancing to more complex activities such as cutting and jumping, all in preparation for a full return to play.
During this phase, it is vital to monitor tendon loads to ensure they remain within tolerable limits, preventing any setbacks. Balancing an increase in intensity with careful monitoring helps maintain progress and avoids regression in your rehabilitation journey. Patience and consistency are key to ensuring a successful, long-term return to your sporting activities.
In conclusion, patellar tendinopathy doesn’t have to sideline you for good. By understanding the condition, addressing the root causes, and committing to a structured rehabilitation program, you can effectively manage your symptoms and prevent future flare-ups. Remember, early intervention is key to ensuring long-term knee health and maintaining an active lifestyle.
If you’re struggling with knee pain or suspect you might have patellar tendinopathy, don’t wait to take action. At Pinnacle Rehab and Performance, we take a personalised approach and specialise in sports injury rehab. Consider incorporating the strategies outlined in this blog to start your recovery journey today.
Not sure if we are the right fit? Feel free to book a Free 15 Min Consultation so we can understand your goals and how we can help.
