WODdoc Episode 161 Project365: Jumper’s Knee Fix
Who would have ever thought nuns could save your knees?!?!?! As I ground out my infrapatellar tendons today I couldn’t help but think of stories that my pops told me about having to kneel on rulers in catholic school.
Jumper’s knee AKA patellar tendonopathy is irritation to the patellar tendon, most commonly to the region below the knee cap. Of course from the name we could assume that jumping is what causes it but, in fact jumping isn’t the only thing. Any movement that induces rapid/ballistic knee extension especially when done on a repetitive bases can over stress the patellar tendon and cause irritation. This includes movements like cleans, jerks, snatches, and rowing.
Don’t Mash Blind… Know Your Anatomy
Note the region of red above. This is the area we are concentrating on when rolling today. The area below the knee cap the to above the tibial tuberosity (the nub the patellar tendon attaches to).
1. Muscle Mash Quad (2-4 mins) concentration on broad passing strokes encompassing entire muscle.
2. Tendon Mash region below knee cap using barbell, PVC, or broomstick.
3. Use deep lunge or squat as test, re-test.