Recently, I’ve met many basketball players who have been experiencing knee pain 😫. Their specific knee pain is commonly diagnosed as “Patellar Tendinopathy (tendon injury)” or “Jumper's Knee.” This is super common with an increase in training or change in demand of the 🦵🏽knees🦵🏽. Many youth athletes have transitioned from school hoops ➡️ travel ball (multiple games in a weekend) + some form of basketball training and/or strength training. This ⬆️ in jumping/running and activity can lead to irritation 😖 of the patellar tendon.
If you’re still in season and experiencing knee pain with jumping, running, and change of direction, give LOADED isometrics a try! The love language of our tendons is LOAD. So if you’ve just been resting😴, it’s time to get on your 👣! Loaded isometrics have been found to provide a ⬇️ in symptoms, that can last up to 45 minutes post 🤯🤯(Ebonie Rio et. al 2015). Be mindful of symptoms when rehabbing from any form of tendon irritation. Listen👂🏽to your body. We want to try and limit symptoms to < 5/10 (see scale). Symptoms during or after activity will indicate if the activity was too much or not. We’re looking for just the right amount of load #Goldilocks 🐻🍯.
🎯Here are my 3 go-tos for Jumper's Knee. Give it a shot and let me know how you do!
Wall Sits
Spanish Squats
Rear Foot Elevated Split Squats
Still, want more information on jumper's knee? Download our FREE "Take Control Of Your Jumper's Knee: Top 5 Secrets"