How to Get Rid of Jumper’s Knee: Effective Tips and Treatments

If you love basketball, volleyball, or any other sport that involves jumping, then you may be familiar with jumper’s knee. This condition, also known as patellar tendinitis, is a common injury that affects the tendon connecting your kneecap to your shinbone. It’s typically caused by overuse, repetitive jumping, or sudden changes in training intensity. If you’re suffering from jumper’s knee, don’t worry! There are a variety of treatments and exercises that can help you get back on the court or field in no time.

Causes of Jumper’s Knee

Jumper’s knee is a common overuse injury typically caused by excessive stress on your patellar tendon. The patellar tendon connects your knee cap to your shinbone and helps in the movement of your lower leg. Too much stress can cause small tears in the tendon, leading to inflammation and pain. Here are some of the most common causes of jumper’s knee:

  • Repetitive movements: Repetitive jumping can put excessive stress on the patellar tendon, leading to jumper’s knee.
  • Training intensity: A sudden increase in training intensity or duration can also cause jumper’s knee.
  • Biomechanical factors: Poor technique, muscular imbalances, and bad posture during exercise can put extra stress on your knee, leading to knee pain.
  • Lack of flexibility: Tight muscles around the knee joint can lead to tension on the patellar tendon, causing pain and stiffness.

Symptoms of Jumper’s Knee

Symptoms of jumper’s knee may vary in severity depending on the extent of the injury. In the early stages, you may experience mild pain after physical activity, which may disappear after rest. However, as the injury progresses, you may start to experience the following symptoms:

  • Stiffness and tenderness in the patellar tendon
  • Pain while bending or straightening your knee
  • Swelling around the knee joint
  • Decreased range of motion in the knee joint
  • Cracking or popping sounds when moving your knee

Diagnosis of Jumper’s Knee

If you’re experiencing any symptoms of jumper’s knee, it’s important to seek medical advice as early as possible. A doctor or physical therapist may diagnose jumper’s knee based on a physical examination, along with the following tests:

  • Ultrasound: A non-invasive test that uses high-frequency sound waves to capture images of your knee joint.
  • X-ray: A type of imaging that uses radiation to produce detailed images of your knee joint.
  • MRI: A test that uses powerful magnets and radio waves to create images of your knee joint and the surrounding area.

Treatments for Jumper’s Knee

The treatment for jumper’s knee may vary depending on the severity of the injury. In most cases, the condition can be treated with non-invasive methods, such as:

  • Rest: This is the most important factor in healing jumper’s knee. Avoid any activity that exacerbates your knee pain and take a break from sports or other physical activities until the pain subsides.
  • Ice: Applying ice to your knee can help reduce pain and swelling. Apply ice for 20 minutes at a time, several times a day.
  • Compression: Compression bandages or knee sleeves can help reduce swelling and pain in your knee.
  • Physical therapy: A physical therapist can help you with exercises to improve flexibility, strength, and stability around the knee joint.
  • Pain-relief medications: Over-the-counter pain relievers, such as ibuprofen, can help reduce pain and inflammation in your knee.

If non-invasive methods do not work, surgery may be required. Surgery involves removing the damaged tissue and repairing any tears in the patellar tendon.

Prevention of Jumper’s Knee

Preventing jumper’s knee is easier than treating it. Here are some preventive measures that you can take to avoid jumper’s knee:

  • Gradual increase in training intensity: Avoid over-training and build up your training intensity gradually.
  • Good technique: Practice good technique and proper form during exercises.
  • Muscle balance: Strengthen your leg muscles, including your quadriceps, hamstrings, and calf muscles, to maintain muscle balance around the knee joint.
  • Flexibility: Do stretching exercises before and after physical activity to improve flexibility and reduce the risk of injury.
  • Proper footwear: Wear supportive shoes that match your foot shape and the activity you are performing.

Coping with Jumper’s Knee

While jumper’s knee can limit your physical activity, there are ways to cope with the injury until it’s healed. Here are some tips:

  • Replace jumping exercises: Avoid any exercises that involve jumping until your knee is fully healed. Replace them with exercises that are less impactful on your knees, such as swimming or cycling.
  • Use supportive equipment: Wear a knee brace or compression sleeve to help support your knee joint and reduce pain and inflammation.
  • Apply heat therapy: After the initial swelling has subsided, apply heat to your injured knee to improve blood flow and accelerate healing.
  • Stay active: Engage in low-impact activities, such as walking or yoga, to maintain your fitness level and prevent muscle atrophy.


Jumper’s knee may be a common injury, but it doesn’t have to keep you away from the sport you love. With the right treatment and preventive measures, you can heal the injury and avoid re-injury in the future. Remember to seek medical advice if you’re experiencing any symptoms of jumper’s knee and never ignore the pain. Take good care of your knees, and they’ll take care of you!

Frequently Asked Questions

What is jumper’s knee?

Jumper’s knee is a common overuse injury caused by repetitive stress on the patellar tendon, which connects the kneecap to the shinbone. It’s a common injury among athletes who participate in sports that involve jumping, such as basketball and volleyball.

What are some symptoms of jumper’s knee?

Some symptoms of jumper’s knee include stiffness and tenderness in the patellar tendon, pain while bending or straightening your knee, swelling around the knee joint, decreased range of motion in the knee joint, and cracking or popping sounds when moving your knee.

How is jumper’s knee diagnosed?

Jumper’s knee is typically diagnosed based on a physical examination and imaging tests, such as an ultrasound, X-ray, or MRI, which can detect any tears or inflammation in the patellar tendon.

What are some treatments for jumper’s knee?

Some treatments for jumper’s knee may include rest, ice and heat therapy, compression, physical therapy, pain-relief medications or, in severe cases, surgery.

How can jumper’s knee be prevented?

Jumper’s knee can be prevented by gradually increasing training intensity, practicing good technique during exercises, maintaining muscle balance around the knee joint, improving flexibility, and wearing proper footwear that matches your foot shape and activity.

Can I still exercise if I have jumper’s knee?

While jumping and other high-impact exercises should be avoided until the injury has healed, low-impact exercises, such as swimming or cycling, can help maintain fitness levels and prevent muscle atrophy.



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