There’s no better feeling than being the Lebron James of your neighborhood or rec pick-up basketball game, but is all that on the court conquering leaving you feeling a little sore in the knees?
While you’re driving the net and dropping jump shots, you’re putting a lot of pressure on your patella tendon, and it it’s quite likely that you’re suffering from Patellar Tendinitis or Jumper’s Knee.
Before you go back on the hard wood or concrete to show everyone who’s the MVP, we dishing out an alley-oop – an easy two pointer – of simple stretches you can perform to make your recovery a slam-dunk.
Pick and Roll
The first stretch requires you to pick up a foam roller – they’re anywhere from five bucks to $50, but well worth it! Depending which side your pain is on, lie on that side with your hip on the foam roller. Place your uninjured leg over your other leg with your foot is flat on the ground. Then roll back and forth from your hip to the upper side of your leg. Roll nice and easy on your side.
To have this stretch reach the upper portion of your hip, point the toes of your injured leg upward. Lift your leg up off the ground, still using the opposite leg as a firm anchor on the ground. This will activate your gluteus maximus and minimus. The foam roller should only be moving three to four inches as your rolling along the hip up to the hipbone.
Another stretch you can perform requires you to post up against an object like a bench, table or maybe even a sofa.
Face away from the furniture, and bend your leg back, so your heel kicks your rear end. Rest the top of the foot on the furniture for support. Bend your opposite leg’s knee, and you should feel a stretch of your quad muscles.
If these stretches don’t relieve your pain after a few days, you may need a time out from the action. I recommend that you seek help from a professional. One of the popular remedies to treat Jumper’s Knee is Active Release Technique (ART) treatment.
ART is a highly-skilled therapy which has been developed to treat the problems with the muscles, tendons, ligaments, fascia and nerves. ART is extremely effective and not at all invasive. This is the perfect treatment for Jumpers Knee as it is known to be successful treating overused muscles.
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