Prevention of Jumpers Knee

Jumper's Knee Injury Prevention

• Do not over-train! Performing too many high impact training activities will be too much for the tendon.
• Look out for the early signs of pain and inflammation after training and act. Do not wait until this injury becomes bad - there is a long rehabilitation period once the injury becomes worse.
• Identify any biomechanical problems that may increase the risk for example overpronation of the foot, a loose kneecap or a tight iliotibial band. If you are not sure, see professional help and advice.
• Use eccentric strengthening exercises to make the knee joint strong enough to cope with the demands of the sport. Continue these exercises long after the injury has healed. They should become part of your usual training routine.
• Stretch the muscles (particularly quadriceps) properly and regularly.
• Get a regular sports massage to keep muscles and tendons in good condition.