If you're someone who does a lot of leg workouts or even have a heavy workout routine, you might want to slow down a little bit. Ever heard of a jumper's knee? It is a very common and overused injury that takes place on the kneecap and the tendon that connects the knee to the shin bone. The pain that this injury causes is unbearable and it usually pains in the front or the back portion of the knee. It begins with physical activity while you're warming up and can lead to swelling and tenderness around the knees.
Jumper's knee is quite different than a runner's knee since the pain is located in a different area. Runner's knee is when the pain is at the top and behind the kneecap.
Jumper's knee can be a cause of sudden increase in your activities including playing football, tennis or badminton or even running. Any sport that requires a lot of pressure on your knee can risk you to getting jumper's knee.
Once you get this injury, you should be focusing on resting, stretching and strengthening the knee. Rest your overused tissues and let them recover. Once the pain lessens, you can concentrate on stretching and strengthening your knee. You can also ice it regularly to reduce the swelling.
Foam rolling in another technique that you can use to ease up the stiffness and also to improve the range of motion. You can also stretch the quadriceps so as to increase their flexibility.
Once your knee heals completely, you can get back to light activity. You should focus on proper warm up before starting to play any sport or even run or lift any heavy items. Also continue icing and stretching your knee after any and every physical activity in order to keep away from any type of knee injury.
