If you're struggling with jumper's knee then you're in the right place because I'm going to tell you what I've been doing for the last couple of months that has allowed me to play through jumper's knee with minimum pain.
I don't recommend playing through jumper's knee because you're running the risk of causing further damage to your patellar tendon, but I made the decision to play through my injury because I love the game of basketball.
Anyway, I just finished competing in a basketball tournament and I decided I'm going to rest my knees for 3 months while doing the exercises I'm going to reveal in this article.
So, the first exercise that I recommend you do is called a deep knee bend.
A deep knee bend is what I like to call a full squat or a 170 degree squat.
A normal squat requires you to bend your knees at a 90 degree angle and a deep knee bend requires you to bend your knees at a 170 degree squat.
Once you start doing deep knee bends on a daily basis you will start to gain more strength in your knee joints.
I do 100 deep knee bends first thing in the morning when I wake up, but I recommend you start by doing 50 deep knee bends a day and add an extra rep each and every day until you reach 100.
The next exercise is good old-fashioned push-ups.
I recommend this exercise because it is important to have a strong upper body and core in order to make-up for your lack of strength that you're experiencing in your lower body because of the pain caused by jumper's knee.
Lastly, I recommend sit-ups.
Sit-ups help to build your core and it is a great way to burn the fat around your stomach.
Dong sit-ups on a consistent basis in combination with a healthy diet, will lead to a nice set of abs.
You want to strengthen your upper body, core, and lower body muscles so that all your bodyweight is not focused on your knee joints when you participate in athletic activity.
There are a couple other exercises that are beneficial when treating jumper's knee such as leg raises, and lunges to name a few, but my daily routine only consists of 100 deep knee bends, 100 push-ups, and 100 sit-ups.
I experimented with many exercises and that combination has allowed me to play through jumper's knee.
I recommend you give it a try, and if I had to recommend only one additional exercise to your daily routine it would be the deep knee bends.
If you really want to get rid of jumper's knee for good, you have to stop playing any and all sports, start icing your injured knee 2-3 times daily, and you should be doing some kind of exercise routine every day or at least every other day.
Do that until you notice your knee pain is no longer a problem.
It could take 3 months or it could take a year, but the key is to rest your knee and don't participate in any serious athletic activity.
If you happen to irritate your patellar tendon further you will slow down the recovery progress, which is something you definitely don't want to do.