How To Avoid Jumper Knee
Jumper’s Knee (patellar tendonitis) is an overuse injury causing pain around the kneecap tendon, common in athletes who do lots of jumping, running, or sudden changes in direction.
Here’s how to avoid jumper’s knee with smart training and care:
How To Avoid Jumper’s Knee
1. Warm Up Properly
- Always do a thorough warm-up before exercise to prepare your tendons and muscles.
- Include light cardio and dynamic stretches focused on the legs.
2. Strengthen Your Legs and Core
- Focus on exercises that strengthen the quadriceps, hamstrings, calves, and hip muscles.
- Strong muscles support your knee and reduce strain on the tendon.
- Examples: squats, lunges, calf raises, and core planks.
3. Use Proper Technique
- Avoid landing heavily when jumping—practice soft, controlled landings.
- Work on good form during sports activities, especially jumping and running.
4. Gradually Increase Training Intensity
- Avoid sudden increases in activity level or volume.
- Follow the “10% rule”: increase training load by no more than 10% per week.
5. Wear Supportive Footwear
- Use shoes that provide good cushioning and support for your sport.
- Replace worn-out shoes regularly.
6. Incorporate Rest and Recovery
- Schedule rest days and cross-training to prevent overuse.
- Listen to your body—stop or reduce activity if you feel knee pain.
7. Stretch Regularly
- Stretch your quadriceps, hamstrings, and calves daily.
- This helps keep the tendon flexible and less prone to injury.
8. Use Proper Surfaces
- Avoid training on hard or uneven surfaces which increase impact on knees.
Quick Summary Table
| Tip | Why It Helps |
|---|---|
| Warm up | Prepares tendons for activity |
| Strength training | Supports knee and reduces tendon strain |
| Proper technique | Minimizes impact forces |
| Gradual load increase | Prevents overload injuries |
| Supportive shoes | Absorbs shock |
| Rest & recovery | Allows tendon healing |
| Stretching | Maintains tendon flexibility |