Addressing the Hamstring area for Jumpers Knees

Jumpers knee pain is due to several factors. Muscle tightness and adhesions were addressed in Part 1 of this series. Part 2 of this series discussed Peterson Step ups to strengthen the Vastus Medialis (VMO) a muscle which helps the kneecap to track properly. The next phase of the knee pain fix is to address the hamstring area. Also known as the biceps femoris, this muscle is responsible for flexing the knee. Weakness here places undue stress on the knee especially when landing from a jump. To strengthen this area, do hamstring curls on a machine, Swiss Ball, or Power Wheel. Because the hamstrings are a fast-twitch muscle group, they respond better to relatively lower reps. Do 5-8 reps for 4-5 sets.

Hamstring curl on Swiss Ball. Top version is two leg for beginners, Bottom version is single leg for advanced.

The Power Wheel is another excellent hamstring builder, allowing multiple leg exercises to build up hamstrings, abs, and back muscles.

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Addressing the Hamstring area for Jumpers Knees

Fast Fix for Jumpers Knees