You may have felt it at times, when you run around a bit, play, or do some strenuous work, you feel a pain coming from the inside of your knee. To be precise, under the kneecap. This pain can sometimes make it difficult to go up and down stairs, get up from a chair, etc. We often call this condition "Jumper's Knee" . This is medically known as Patellar Tendinopathy . Let's talk about this simply and precisely today.
What exactly is 'Patellar Tendinopathy'?
Simply put, this is a condition that occurs in your knee. Think of it like a strong band that connects your kneecap (patella) to the shinbone below it. We call this the patellar tendon . It's like a strong rope.
When we run, jump, and bend our knees, this tendon is put under a lot of pressure. When this pressure is repeated over and over again, the rope-like tendon begins to develop small tears, or micro-tears. Normally, our bodies can repair these small tears. But when these tears continue to occur, the body doesn't have time to heal. That's when the pain starts to set in. This is a condition we call Patellar Tendinopathy.
What are the reasons that lead to this situation?
The main reason for this is the constant pressure on the knee. The risk is especially high in cases like these:
- Sports: This is especially common in sports that require a lot of jumping and running. For example, volleyball, basketball, and track and field athletes. This is why it is called "Jumper's Knee."
- Starting a new exercise program: If you suddenly start a new exercise program, especially if you run on hard surfaces like concrete, the pressure on your knees is increased.
- Incorrect technique: Using incorrect postures while exercising or playing sports can put unnecessary pressure on the tendon.
- Body weight: As body weight increases, the weight that our knees have to bear with every activity we do also increases. This can also be a cause of this condition.
- Muscle weakness: If the muscles in the thigh area (quadriceps and hamstrings) are weak or tight, the pressure on the patellar tendon may increase.
A doctor will usually recommend physical therapy as a treatment for this condition. This involves strengthening the muscles around the knee and helping to maintain good knee motion. This can be done through exercises and a knee brace.
Exercises that help reduce pain
The best part is, there are some simple exercises you can do at home to help manage this pain. These exercises strengthen the muscles around the knee and increase their flexibility.
Most importantly: It is very important to talk to your doctor and get advice before starting these exercises, as he or she will be able to tell you what exercises are best for you based on the severity of your condition.
Okay, so let's see what these exercises are. Remember, these should be done very slowly and with control. Don't rush.
| Exercise | How to do it (Steps) |
|---|---|
| Quadriceps & Hamstring Stretch | For the thighs (Quadriceps): 1. Lie on your stomach on the floor. 2. Bend one knee and bring your heel as close to your buttock as possible. Hold your leg with your hand and bring it a little closer. 3. Hold this position for 10-20 seconds. You should feel a good stretch in the front of your thigh. For the hamstrings: 1. Lie faceup on the floor. Lift one leg straight up as high as you can. 2. Keep your knees straight and unbent, and hold the back of your knees with both hands or a towel. 3. Pull the leg a little further towards the chest. You will feel a good stretch in the lower thigh. 4. Hold for 10-20 seconds, then repeat 2-3 times. |
| Straight Leg Lift | 1. Lie faceup on the floor. Keep the painful leg straight. 2. Tighten your thigh muscles and raise your leg about 45 degrees off the floor. Do not bend your knee. 3. Hold for 1-5 seconds, then slowly bring your leg back to the ground. 4. Do 2-3 rounds of 10 repetitions. |
| Wall Slides | 1. Stand with your back to a wall. Place your feet shoulder-width apart and about 2 feet in front of the wall. 2. Slowly bend your knees and lower yourself down the wall. Lower until your knees are bent about 45 degrees. 3. Hold for 5 seconds, feeling the stretch in your thigh muscles, without any pain in your knees. 4. Come back up slowly. 5. Do 2-3 rounds of 10-15 repetitions. |
| Drop Squats | 1. Stand straight with your legs hip-width apart. 2. Keeping your legs and knees steady, slowly lower yourself as if you were sitting in a chair. 3. Go as low as you can without knee pain, and slowly come back up. 4. Do 2-3 rounds of 10 repetitions. |
Single Leg Knee Bends
This is a bit of a difficult exercise, so you need to do it very carefully and slowly. Start by holding onto something like a table.
1. Stand on the painful leg, and lift the other leg slightly back and off the ground.
2. Now slowly bend the knee of the standing leg. As if you were going to sit in a chair. You should feel a weight in your thigh muscles.
3. Then, shift your weight onto your good leg and stand up slowly.
4. Do this 2-3 rounds of 10 times.
Things to keep in mind when doing this exercise
Patellar Tendinopathy takes some time to heal, so it's important to be patient. Doing these exercises daily will strengthen the muscles and improve knee mobility.
- Listen to the pain: If your knee pain increases while doing an exercise, stop it immediately . Don't force it.
- Start slowly: Don't try to do too much at once. Start small and increase the amount day by day.
- Before exercising: Before starting your workout, warm up your body by doing something simple like walking for a while.
- Ice: After exercising, applying ice to your knee for about 15 minutes can help reduce pain and swelling.
To prevent this condition, it is very important to always warm-up and stretch before exercising, wear a knee support if necessary, and engage in exercises that are suitable for the body on a daily basis.
Take-Home Message
- Patellar Tendinopathy (Jumper's Knee) is a condition that occurs in the tendon below the kneecap. The main cause is constant pressure.
- This condition is common in people who play sports that involve a lot of jumping, such as volleyball and basketball.
- Exercises that strengthen and increase flexibility in the thigh and lower leg muscles can be a great help in reducing pain.
- Before starting any exercise program, be sure to consult your doctor.
- If pain increases during exercise, stop immediately. Do not force yourself to exercise through the pain.
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