Disclaimer: I am not medically trained and the advice in this article should not be taken as medical advice. I simply speak from my experience with knee problems from jump training and alleviating their effects to continue training. Make all decisions that are right for your special situation.
With that out of the way, let’s get into the juicy stuff! I will tell you what I did to cure and alleviate my jumpers knee and tendonitis.
WebMD says that “Jumper’s knee is believed to be caused by repetitive stress placed on the patellar or quadriceps tendon during jumping. It is an injury specific to athletes, particularly those participating in jumping sports such as basketball, volleyball, or high or long jumping.”
And I’ll tell you from experience that if you are doing a vigorous vertical jump program like the Jump Manual then you will certainly encounter this problem and it can be devastating.
I will be speaking about Stage I through Stage III Jumpers knee (mild pain to performance impairment).
Stage IV and beyond requires surgical intervention and only happen due to extreme stress.
Anyway, with all that stuff out of the way, let’s get into the 3 keys to prevent and treat jumper’s knee:
1.) Take Jump Shock With Your Hips, Not Your Knees
This is the Golden Rule when it comes to keeping your knees healthy in the long-term. New jumpers and even veterans sometimes do this wrong.
When you jump you are putting several times your body weight in pressure on your knees. Over time this can be really stressful on your knees.
It is a common beginner tendency to want to lean forward upon landing a jump. This is not only normal, but it also gives a false sense of control of direction.
The best way to prevent this is to simply train yourself from the beginning on the correct form for jumping.
Overtime this form will become ingrained into your jump and you will always land with you but out and over your knees only slightly.
The advantage to this is not only that you’ll be jumping and landing more naturally, but also when you do land awkwardly (which inevitably happens time to time) you will know how to recover from a potentially damaging landing with correct form and weight distribution.
2.) Use Products That Aid and Restrict Knee Motion
This is a temporary and very viable solution to jumpers knee for the very active.
Elastic bandages and knee braces are good things to use after the fact of knee injury because they support your knee and prevent future pressure related injury.
Now, of course, these are not sustainable fixes to someone who does something as rigorous as jumping but they certainly do help more wear and tear.
My biggest advice when it comes to knee pain is to gauge it against your activity level.
If you are doing a jump program as challenging and aggressive as the Jump Manual then you will want to look for more sustainable solutions to your knee pain since braces can only go so far before more injury.
At such a point I’d certainly recommend you stop all intense physical activity that puts such pressure on your knees and consider…
3.) Get Heaps Of Rest When Injured
For stage I to stage III jumpers knee this is your best option when it comes to a sustainable solution to keep you jumping for years to come.
No matter what you have to resist overtraining because in the long-term it will come back to bite you later.
I know that you may be someone who hates rest days but this is just one of those things that you have to do to keep yourself jumping long-term.
Normally it takes me about 3-5 days of complete rest for my knees and body to feel 90%-100% again after being is stage I or stage II jumpers knee.
So just gauge where you are at and get the rest you need accordingly:
Stage 1 JN (Pain only after activity):
2 – 3 days rest
Stage 2 JN (Pain during activity without performance decrease):
3 – 4 days rest
Stage 3 JN (Prolonged pain before and after activity, performance diminished):
4 – 6 days rest
Stage 4 JN (Partial to complete tendon tear requiring surgery):
Go to the operating room!
With all that aside, maybe you are someone who has never had knee pain. This could either be due to extremely good form and proper care of one’s knees.
OR maybe you just haven’t worked out hard enough to stress your knees that much…well then…
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You will see massive results in your first month and The Jump Manual has a 100% Money-Back guarantee that you will add at least 10 Inches to your vertical leap in Just 12 Weeks.
So why not give it a shot? First, watch my review of the Jump Manual then decide if it is the right kind of program for you…
…I remember spending over a year and a half doing nothing about my dream to dunk. I was just another one of those people at the gym that wondered how others jumped so high…
Now I’m the one that people question…
I promise you won’t be disappointed in the results
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