Here are some suggested exercises you can do to strengthen and stretch your legs to help prevent Jumper's Knee.  Remember that these exercises are for prevention, so if you think you may have Jumper's Knee currently, see your physician immediately and ask about starting physical therapy. 

STRETCHES

Quadriceps Stretch

• Lie on edge of bed, drop  leg off side, bend other knee.
• Pull foot toward buttock, feel stretch in front of thigh.
• Loop belt around ankle if your hand won't reach.
• Hold for 20 seconds.  Perform 2 times each leg. 

• Cross leg to be stretched behind other leg.

• Reach down and across toward foot crossed behind.

• Feel stretch along outside of hip and thigh.

• Hold for 20 seconds.  Perform 2 times each leg.

EXERCISES

Quad Sets

Leg Press 
(find this at gym)

• Sit on floor, legs straight in front of you.

• Press back of knees down toward floor.

• Feel contraction in thighs.  Hold 10 seconds.

• Perform 1 set of 10 repetitions.

• Begin lying on back, feet shoulder width apart.

• Push into platform, extending legs straight.

• Slowly bend legs to 90 degrees, repeat.

• Do 3 sets of 10 repetitions at a comfortable, but challenging weight.

Hip Flexion
(purchase exercise bands in a sporting good store)

Hip Adduction

• Tie knot on one end.  Tie a loop at other end, large enough for foot to fit through.

• Secure knot end in bottom of doorway, loop around ankle.

• With back to  door, pull band straight in front of you.

• Keep knee straight throughout motion.

• Perform 3 sets of 10 repetitions on each leg.

• Use same band as Hip Flexion.

• Secure knot end in bottom of doorway, loop around ankle.

• Face sideways, ankle in band next to door.

• With knee straight, pull band away from door.

• Slowly return to starting position.

• Perform 3 sets of 10 repetitions on each leg.

Hip Isometrics

• Sit with legs straight in front of you.

• Place folded pillow or soft inflated ball between knees.

• Squeeze ball with legs, keeping toes toward ceiling.

• Hold 10 secs, repeat 10 times. 

• Sit with legs bent at 45 degree angle.

• Place folded pillow or soft inflated ball between knees.

• Squeeze ball with legs.

• Hold 10 secs, repeat 10 times. 

• Sit with legs bent to 90 degrees.

• Place folded pillow or soft inflated ball between knees.

• Squeeze ball with legs.

• Hold for 10 secs.

• Repeat 10 times. 

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