23 years
I recently started jumping rope and did it 4 times a week for 2 weeks. I have since then started to feel knee soreness. There is no pain at all but I feel that my knees are weird and weak.
Aug 14, 2014
It can result from the pressure directed on your knees when jogging with a rope ,intensive jogging may harm and make an injury as if you are hitting your knee frequently or pressing the cartilage and ligaments and tendons every time you play causing this soreness that might proceed to another problem .
These are the common causes :
-Direct trauma to the knee, like a fall or blow.
-Misalignment. If any of the bones are slightly out of their correct position misaligned
physical stress won't be evenly distributed through your body. Certain parts of your body may bear too much weight. This can cause pain and damage to the joints. Sometimes, the kneecap itself is slightly out of position.
-Weak thigh muscles.
if your pain is severe check with doctor for physical exam ,and to order images for the knee to be sure of the underlying cause .
for a mild pain you can try the following
-rest your knee and try to avoid heavy things
-ice compresses might be effective
-compress your knee with a bandage
-elevate your knee when sitting
-you can take anti inflammatory drugs such as ibuprofen or ketoprofen or diclofenac to reduce inflammation and pain .
So it is important to limit your jogging sessions and if applicable to stop it and exercise another sport where the pressure on your knees is limited ,you must take care of your knees.
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Many people jump rope with incorrect form: Rising too high over the rope and landing very heavily. This impact can cause strain or injury to the knees (Jumper’s knee), as well as to the ankles and the feet.
Jumpers knee, also known as patellar tendonitis, is pain in the tendon which attaches the kneecap (or patella) to the upper head of the shin bone (or tibia). It is usually precipitated by an overuse injury caused by repetitive strain.
Symptoms include pain at the bottom front of the kneecap over (what we call the lower pole of the patella). Upon touching or applying some pressure, the bottom of the patella will be very tender. Aching and stiffness after exercise occur, and pain when contracting the quadriceps muscles in acute cases.
What happens is that while you are rope jumping (which is an excellent exercise for working your heart and burning calories), your kneecaps could slip as the tendons and ligaments are already weakened. The patella tendon, also known as the patella ligament, is extremely strong and allows the quadriceps muscle group to straighten the leg. The quadriceps actively straighten the knee in jumping to propel the individual off the ground as well as assisting in stabilizing their landing. Huge forces are transferred through this tendon. Consequently, this tendon is subjected to a large amount of stress, especially in individuals who actively place extra strain on the knee joint (sports that involve direction changing and jumping movements). With repeated strain, micro-tears (very small tears that cannot be seen with the naked eye) plus collagen degeneration may t in the tendon.
It is not the same as patella tendonitis (tendinitis) which is the acute inflammation of the tendon, while tendinopathy involves degeneration of the tendon.
It is likely that an athlete with patella tendonitis will have poor Vastus medialis obliquus (VMO) function. This is the muscle on the inside of the quadriceps near the knee. They may also have significant weakness in the calf muscles.
In terms of the neuromuscular development necessary for rope jumping, it really targets the lower leg (calves) with the upper legs and back acting more as stabilizers for the movement.
You should also consider your overall leg strength and muscle balance. Patella shift is more common in individuals who have an imbalance in the quads, between their vastus medialis (inner thigh) and the vastus lateralis (outer thigh). If the patellar slip is lateral, it's more likely that the vastus medialis muscle is under-developed in comparison to the lateralis, and vice versa if the slip is medial. You may be favoring the outer or inner portions of your quadriceps during squats, leg raises, etc. You need to consult a certified personal trainer to analyze your posture, gait, and resistance training form in order to determine if any adjustments are needed, as well as add additional stretching to your inner or outer thigh depending on which part is stronger.
Another possibility is that you just developed a poor patella groove and you kneecap has never tracked correctly. In this case, strengthening and stretching your quads and hamstrings while focusing on muscle balance should help you maintain correct patellar tracking.
Jumpers knee, also known as patellar tendonitis, is pain in the tendon which attaches the kneecap (or patella) to the upper head of the shin bone (or tibia). It is usually precipitated by an overuse injury caused by repetitive strain.
Symptoms include pain at the bottom front of the kneecap over (what we call the lower pole of the patella). Upon touching or applying some pressure, the bottom of the patella will be very tender. Aching and stiffness after exercise occur, and pain when contracting the quadriceps muscles in acute cases.
What happens is that while you are rope jumping (which is an excellent exercise for working your heart and burning calories), your kneecaps could slip as the tendons and ligaments are already weakened. The patella tendon, also known as the patella ligament, is extremely strong and allows the quadriceps muscle group to straighten the leg. The quadriceps actively straighten the knee in jumping to propel the individual off the ground as well as assisting in stabilizing their landing. Huge forces are transferred through this tendon. Consequently, this tendon is subjected to a large amount of stress, especially in individuals who actively place extra strain on the knee joint (sports that involve direction changing and jumping movements). With repeated strain, micro-tears (very small tears that cannot be seen with the naked eye) plus collagen degeneration may t in the tendon.
It is not the same as patella tendonitis (tendinitis) which is the acute inflammation of the tendon, while tendinopathy involves degeneration of the tendon.
It is likely that an athlete with patella tendonitis will have poor Vastus medialis obliquus (VMO) function. This is the muscle on the inside of the quadriceps near the knee. They may also have significant weakness in the calf muscles.
In terms of the neuromuscular development necessary for rope jumping, it really targets the lower leg (calves) with the upper legs and back acting more as stabilizers for the movement.
You should also consider your overall leg strength and muscle balance. Patella shift is more common in individuals who have an imbalance in the quads, between their vastus medialis (inner thigh) and the vastus lateralis (outer thigh). If the patellar slip is lateral, it's more likely that the vastus medialis muscle is under-developed in comparison to the lateralis, and vice versa if the slip is medial. You may be favoring the outer or inner portions of your quadriceps during squats, leg raises, etc. You need to consult a certified personal trainer to analyze your posture, gait, and resistance training form in order to determine if any adjustments are needed, as well as add additional stretching to your inner or outer thigh depending on which part is stronger.
Another possibility is that you just developed a poor patella groove and you kneecap has never tracked correctly. In this case, strengthening and stretching your quads and hamstrings while focusing on muscle balance should help you maintain correct patellar tracking.
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