Jumper's Knee?

[Jimbolia]

I've been experiencing fatigue in my left knee during the last week. I play alot of volleyball and practice jumping doing different floor level bodyweight drills. For the past week, my left knee has been sore/fatigued when bent for a jump or walking up stairs. I've used a foam roller in the past, and using it again I notice that my pain (poor muscle tissue?) above the kneecap on the quadricep towards the inside of the leg. My IT bands and rest of the leg feel fine using the foam roller. Are there any exercises or stretches that you would recommend?

[Jimbolia]

Oh yeah, I'm on week 7 of Core Performance, so I am currently working out. I just need to get my knee back to 100%.

[Bill Hartman]

Sounds like your volume of jumping has increased recently? First rule is rest. If you won't rest then let your competitive activity account for jumping drills and leave your supplementary training to other things. You may find that some form of soft-tissue (ART, ASTM, etc.) work to be of benefit (with hands no foam rollers). Obviously avoid painful movements

Bill

[Jimbolia]

Went to my chiro for Active Release Techniques (ART) on my knee. Turns out that the little muscle under the kneecap, that keeps the kneecap in place was very tight. He noted that in that state the muscle doesn't take in nutrients from the blood very well. With some ART and heat the muscle was loosened up and i'm back to jumping, etc, in only 2 treatments.

On a side note, he said that my jumping volume wouldn't be an issue provided that my knee felt fresh. He noted that as a muscle, it will get stronger with exercise and jumping.

[Bill Hartman]

Good to hear on the genu articularis (or articularis genu depending on where you went to school )

Feeling fresh may not cut it. You can easily assess your recovery by performing a few measured counter movement jumps or depth jumps prior to regular training. Of course, monitor yourself for symptoms of overuse.

Now get jumping.

Bill