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Fix Jumper's Knee at Home | Exercise #1


Here is an exercise to help with your jumper's knee pain that you can do ANYWHERE. Find a place that you can elevate yourself onto, it doesn't have to be very high either, but a stair step would do perfect. Then you're going to slowly lower down on one knee focusing on keeping your shin as straight as possible and thinking about leaning a little backwards while keeping your shoulders over your hips.


This will allow the knee tendon to be overloaded without bending the knee tendon too much. You should feel a slight burn on the top of your quad muscle.


Hold for 45 seconds each leg for 4 sets -- Before your workout


Once that gets too easy you can then load up with some weights in your hand but stick with the 45 seconds on each leg.


THIS EXERCISE SHOULD BE DONE WITH NO PAIN IN THE TENDON.


That means if you feel pain try bending your knee less of support yourself up a little more (Make yourself lighter). Gradually work over time to heavier loads but take your time and keep your knee healthy.



For more content like this visit our website www.highjumphelp.com

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