Special exercises for independent treatment at home are a useful supplement for jumper´s knee. For an optimal treatment effect, a 15-minute training session daily is sufficient. Since the exercises can be painful at the beginning, it is recommended to wear your Jumperband during the execution. For effective training, a combination of mobility, stretching and strengthening exercises is recommended.
For the strengthening exercises we recommend two to three sets of 15 repetitions each. However, this can also be adapted individually.
Exercise 1: Stretching of the quadricep
Start position is a lunge, with the back knee down. Now grasp the ankle of the back leg with both hands and pull the foot towards the buttocks.The upper body remains straight and the hips are stretched as much as possible.
Hold this position twice per side for 30 seconds.
Exercise 2: Squat with holding exercise
Repeat the squat 15 times and perform in three sets.
Exercise 3: Lunge with stabilization exercise
Repeat the exercise 15 times in two rounds.