Alex was annoyed.

Ultimate frisbee season was coming around the corner.

And his knee still hurt.

Frustrated, he asked me what he should do to help his knee get better.

Our roadmap:

As with most people with Jumper’s knee, Alex had pain with jumping and cutting in his sport.

With the season 2 weeks away, we had to work quickly in order to give him a chance of being successful.

Alex had pain with a single leg squat slant board test. His split squat iso hold was under 3 minutes on each side.

I knew isometrics were going to be a large part of the solution.

We just needed to figure out the dosage.

We started with the following:

Unilateral Wall Sit - 1-2 x daily - 2-3 reps - 30 seconds hold

Supine Single Leg Bridge on Box - 1-2 x daily - 2-3 reps - 30 seconds hold

Static Lunge - 1-2 x daily - 1 reps - goal: 3 minutes each side hold

After a few weeks, his knee was already better. Much less pain with stairs and running.

Full confidence to play Ultimate again.

Now, I expect him to having to keep doing his rehab throughout the season.

Jumper’s knee is a tricky beast.

But a few exercises can be the difference between scoring the winning point and watching your team lose from the bench.

Invest in your health.

Do your PT.

If you currently feel like Alex did, you need to get started with PT.

And I would love to be in your corner.

Email me back what's been going on with your knee, and we will make a plan of attack for you.

-Tom

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