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These injuries are characterized by pain felt around the front or sides of the knee joint. Typically, the knee
slowly begins to hurt, but the pain is not related to a specific injury such as twisting or falling.
WHAT TO DO
Rest - from all activities that cause pain, especially running, jumping and going up and down stairs.
Ice - two to three times per day. Place crushed ice in a plastic bag, over the knee for 20 minutes.
Aspirin or Ibuprofen - (Important: Stop taking if it causes stomach upset or bloody stools.) To reduce
inflammation (for patellar tendinitis, quad tendinitis, or IT Band Syndrome): follow the directions on the bottle of
aspirin or ibuprofen. Contact your physician if you are currently taking other medications or if you have any
questions.
Strengthen - Muscle strength imbalances of the thigh or hip are possible causes of anterior knee pain and
iliotibial band pain.
-1-
Mini Squat
• Rest your back on a wall with your feet 18-24" in front of you.
• Slowly bend your knees to < 90° (pain-free rang only).
• Do not bend your knees forward past your feet.
• Hold for 2 counts, then slowly straighten your knees.
• To work the inner thigh, do the squat while squeezing a ball or pillow between your knees.
• When this feels easy, hold weights.
Leg Press
• Adjust the platform so your knee bends < 90°.
• Place your foot on the platform.
• Pushing through the ball of your foot, straighten your knee, then slowly bend it.
• Don’t completely straighten the knee. Keep your foot flat on the platform.
Stretch: Tight thigh, hip and calf muscles are possible causes of overuse knee injuries.
Technique: Unless otherwise indicated, hold for 20-30 seconds at a point of a gentle stretch without
bouncing.
Frequency: Do 2-3 sets per day, 6-7 days per week.
• Stand with your feet pointed • Kneel on the leg that you're
forward. going to stretch.
• Keep your heels down and back • Squeeze your buttocks together
leg straight. and shift your hips slightly
• Slowly bend the front knee until forward until you feel a stretch
you feel an upper calf stretch in along the front of your hip/thigh.
the back leg. • Don't lean forward or twist
your hips.
-2-
Hamstring Stretch Figure Four (outer hip)
• Lie on your back with one leg • Lie on your back with your
straight and the other flexed up injured leg flexed up at the hip
90° at the hip. and bent 90° at the knee.
• Slowly straighten your knee until • Pull your knee and ankle
you feel a stretch along the back together, up and over toward
of your thigh. the opposite shoulder.
• Hold for 5 seconds then slowly • Hold when you feel an outer hip
lower your leg. Do 10-15 stretch.
repetitions.
• Stand with back straight and • Sit with back straight and knees
knee bent. bent.
• Place a foot on a table or chair, • Place the soles of your feet
keeping your thigh pointed together.
straight down. • Drop your knees toward the
• Squeeze your buttocks together floor until you feel a stretch
and shift your hips forward along the inside of your thighs.
slightly until you feel a stretch • Do not bounce or lean
along the front of your thigh. forward.
• Do not lean forward or twist
your hips.
PREVENTION
Most overuse knee injuries can be prevented by using these guidelines:
-3-
Shoes
Wear shoes with firm arches and lateral support. Replace shoes when signs of a worn down tread are present.
Warm up
Do a 3-part routine to prepare your heart, lungs and muscles for activity.
1. Jog 5-10 minutes to pump blood to your muscles, increase their temperature and loosen them up.
2. Stretch using static stretches (no bouncing). Progress to active or dynamic stretching (jumping jacks, side
slides, etc.)
3. Perform sport-specific drills (like dribbling, shooting, kicking or throwing).
Cool down immediately after playing a sport or working out
1. To help your body systems to return to resting levels, walk for 2-3 minutes.
2. To improve flexibility of tight muscles, stretch while your body temperature is still elevated from activity (4-6
repetitions for 30 seconds each).
Kneepads
Wear kneepads if appropriate for your sport or activity (volleyball, wrestling, etc.).
If you are a registered University of Illinois student and you have questions or concerns,
or need to make an appointment, please call: Dial-A-Nurse at 333-2700
If you are concerned about any difference in your treatment plan and the information
in this handout, you are advised to contact your health care provider.
HEd. III-202 © The Board of Trustees of the University of Illinois, 2007. 03-02-07
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