Jumper's knee or Patellar tendinitis is a common pain caused in the patellar due to repetitive overloading of the extensor mechanism of the knee.
The injury can occur to athletes in different sports that use a lot of lower body movements, specifically jumping and running, while doing Insanity the Asylum I had this pain and thought i would share a few ways to prevent and heal this.
The best way to prevent this, can be done by following these steps
1- Invest in good shoes, yes doing insanity the asylum or any other HIIT workout barefeet is like suicide, believe me, i did it and i screwed my knees
2- Buy a good mat, and use a good a floor.
3- Quanity over quality, make sure your form is always good, go on your skill level and never force yourself, you are gonna progress in time, because guess what? the more you are tired the more your form is going to suck which will lead to injury.
4- STRETCH, there is a reason why all beachbody workouts come with a stretch DVD, by stretching you are helping your body recover.
5- Now this is the magic part, well not really magic but it helps a lot, BUY a jumper's knee strap, believe me this thing works like magic, i started using these only after i injured my knees and every time i wore those i felt like i was never injured, the brand that i recommend is called Mueller jumper's knee strap, i got a pair from Amazon for only $10, the best and cheapest investment so far.
Now if it's too late in you are already in deep shit, follow these steps to treat your knees.
1- If your ego is bigger than Tony Horton's and you just can't take a break and rest then try at least to modify on your workouts, go easy on your knees and remember, you are trying to recover.
2- Apply ICE at least twice a day, yes forget about those anti-inflammatory crap, I tried those and didn't really help, once i started applying ice, the pain was gone by like 95%
3- Do the prevention steps if you haven't, buy good cross-training shoes, good mat and knees straps, and stretch more often, ALSO take a joint support formula, to help your knees recover, such as the beachbody joint support formula
That's it, if the pain doesnt go away, then you better stop working out and go consult with your doctor.
If you have any questions, make me your coach for free, shoot me a message and i will be more than happy to help you!
UPDATE: My knees finally fully recovered after 3 months! I didn't take a break, but I did every step I mentioned in this article, I think what really made a huge impact are the knee straps! Go ahead an buy them if you haven't, you will thank me for it later I promise!
9 comments:
Love it gonna buy one. getting older and like my knees :)
Hey Romall, thanks for stopping by, I was skeptical when I first saw those knee straps but they really helped a lot once I started wearing them. Good luck bro!
Amazing article, just what I needed, Thanks Simo!
My pleausre, stay safe and keep up the good work!
I've had knee problems most of my life thanks to not being very good at racing motorcycles when I was young. I used this same principle years ago and i had forgotten about it until I read this post. Thanks for jogging my memory about this Simo.
You are welcome Jim, keep up the good work brother!
I've just completed Insanity and found my knees have been sore since. One of my friends recommended that I buy these straps and hearing your experiences personally I will be purchasing some today and trying them out. I want to start the asylum as soon as possible but i'm worried as many of the moves i've seen in speed an agility I can tell will put pressure on my knees. Hopefully the straps and the other items you've mentioned will assist with resolving my pain.
Thankyou
Hello Byron,
You are right, some of the moves in speed and agility are tough on the knees (in and out abs, mountain climber, to name a few) make sure you wear your knee straps and follow everything I mentioned and hopefully you will be fine!
Good luck brother!
Awesome answer. Exactly what I needed. Thanks for posting this. I am a die hard and prob won't take a brake, but now I know how to push thru without making things worse. Thanks again.
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