Basketball Injury Highlight: How to fix Jumper’s Knee

If you’ve ever played basketball or watched a game (and there are A LOT of games happening right now for March Madness!), you’ve probably seen players leap for a shot or go for a rebound. All that jumping puts a lot of strain on the knees, and sometimes that strain leads to an injury known as “jumper’s knee”.

In this post, we’ll dive into what jumper’s knee is, why it happens, how to spot the signs, and—most importantly—how physiotherapy can help basketball players bounce back. Let’s get into it!

So, What Is Jumper’s Knee?

Jumper’s knee (or patellar tendinopathy) is an injury to the patellar tendon—the big band of tissue that connects your kneecap (patella) to the shinbone (tibia). It's a common injury for basketball players because basketball involves a lot of jumping, landing, and quick direction changes, all of which put stress on the knees.

Think of your patellar tendon like a rubber band that stretches every time you jump. Over time, if you keep stretching it more and more much without enough recovery, the rubber band starts to wear out and become less elastic, and that’s when things get painful.

Why Do Basketball Players Get Jumper's Knee?

Jumping, running, and landing—sounds like a recipe for knee problems, right? But there are a few specific reasons why basketball players are so prone to jumper’s knee:

1. All That Jumping: Whether it’s going for a dunk or grabbing a rebound, basketball players are constantly jumping. And each time they land, the patellar tendon takes a beating.

2. Bad Landing Technique: Landing with your knees straight or in an awkward position (caved in) places more stress on the patellar tendon. If you’re not landing correctly, your tendon has to work overtime to absorb the impact.

3. Weak Muscles: If the muscles around your knee (like your quads and hamstrings) aren’t strong enough, the tendon has to pick up the slack. The balance between strength and flexibility is very important when it comes to avoiding knee injuries!

4. Not Enough Recovery: If you're training hard every day without taking breaks, your tendon doesn’t have time to heal. This “over-loading” or “over-training” makes it easier to get injured in the first place. Recovery is vital in increasing your athletic ability!

5. Worn-Out Shoes: Old shoes with no cushioning can make your knees work harder during jumps and landings, increasing the strain on your patellar tendon. Shoes should be replaced every 500km worn or roughly every 6 months for an athlete playing 2-3 days a week.

How to Spot Jumper’s Knee: Symptoms to Watch For

If you’ve been dealing with knee pain, you might be wondering if it’s jumper’s knee. Here are some common signs:

1.Pain Below the Kneecap: The main symptom is pain right below your kneecap (patella). It often starts as a dull ache and can get worse with activity. Often this is sore when you start paying, better in the middle and sore again at the end of after.

2. Pain During Jumps and Landings: If you feel pain whenever you jump or even just run around, you may have jumpers knee.

3. Stiffness: Sometimes your knee might feel stiff or hard to bend.

If any of these symptoms sound familiar, it’s a good idea to see a physiotherapist for a proper diagnosis.

Treatment for Jumper’s Knee: Get Back on Your Feet!

The good news is that with the right treatment, jumper’s knee doesn’t have to sideline you for long. The key is addressing the injury early on with physiotherapy, so you can get back on the court stronger than before.

Here are the most effective ways to treat jumper’s knee:

1.Physiotherapy: Shockwave, LASER, Blood Flow Resistance and Expert Guidance

Having a professional guide you is very important. We have techniques such as Shockwave Therapy, IMS, LASER, Blood Flor Resistance Trainers and years of experience to help guide you safely and quickly back to basketball.

2. Eccentric Strengthening Exercises

One of the most effective ways to treat jumper’s knee is through eccentric exercises. These are exercises that focus on slowly lengthening the muscle (in this case, your quads) while it’s under tension. Think of it like a slow-motion squat or lunge, lean back or decline leg press.

These exercises help your patellar tendon heal by promoting tissue repair and building strength in the muscles that support the knee.

We like to use the Blood Flow Resistance Cuff in the clinic to help increase blood flow to the tendon and quad muscles and increase strength gains quicker.

3. Gradual Tendon Loading

The key to tendon healing is gradually increasing the load you place on it. Start slow and build up intensity so your tendon can get stronger without overdoing it. Usually this means starting with lower impact exercise (swimming, biking, walking, isometrics and then building up to running and jumping.

3. Stretching and Flexibility

Tight muscles around your knee (like your quads and hamstrings) can make the tendon work harder than it should. Stretching regularly helps keep your muscles flexible and reduces strain on the patellar tendon. Your physio can also do IMS, soft tissue release, muscle energy techniques to help stretch the tight tissues.

4. Fixing Landing Technique

If you land hard on your knees or with poor form, you’re putting extra pressure on your patellar tendon. Working with a physiotherapist to improve your landing technique can go a long way in reducing injury risk. For example, learning to land softly and with slightly bent knees will help absorb the impact better. Think of landing quietly when you jump

5. Pain Relief Modalities

During the early stages of jumper’s knee, physiotherapists may use treatments like cryotherapy we have a hot-cold tub as well as a Game Ready device at the clinic, electro-modalities, and LASER to reduce swelling and relieve pain. Knee taping or using a knee brace can also help take the pressure off the tendon while it heals.

6. Return-to-Sport Plan

Once your knee feels better, don’t rush back into jumping and playing games right away. Your physiotherapist will help you follow a step-by-step plan to gradually return to your sport, making sure you don’t re-injure yourself.

Prevention: How to Keep Jumper’s Knee at Bay

You know the saying, "An ounce of prevention is worth a pound of cure"? When it comes to jumper’s knee, this couldn’t be more true. Here are a few ways to prevent it from happening in the first place:

Strengthen Your Legs: Building strength in your quads, hamstrings, and calves can help prevent overloading the patellar tendon.

Proper Warm-Up: Always take the time to warm up before practice or a game. This helps your muscles be able to appropriately handle the stress you’re about to put them under while playing basketball.

Wear Good Shoes: Make sure your shoes have proper cushioning and support to absorb the shock from jumps and landings.

Rest: Don’t overtrain. Give your body time to recover, especially if you're jumping and playing multiple times a week.

Work on Your Form: Focus on landing softly with your knees slightly bent and avoid any awkward or stiff landings.

Final Thoughts: Take Care of Your Knees!

Jumper’s knee might be common, but it’s not something you have to live with. With the right physiotherapy and a little bit of patience, most basketball players can make a full recovery and get back to dominating on the court. If you think you have jumper’s knee, don’t wait for it to get worse—talk to a physiotherapist who can guide you through a rehab program tailored to your needs.

Manpreet and Marc Rizzardo are two of our physio’s who love treating basketball players and can help you combat jumper’s knee. You can book online or give us a call 604-430-6033 to make an appointment.

Your knees take a lot of impact, but with the right care, they’ll keep you dunking for years to come!

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