The exercises in Phase 1 will pay special attention to your jumper's knee. It is important to keep your knee active without irritating or aggravating your injury. Abstaining from keeping your knee active can result in stiffness, which will prolong the duration of your rehabilitation. The aim of the exercises is to increase the mobility of your knee.
During this phase, you will perform simple movement exercises focusing on gently stimulating the moving parts of your knee. The exercises are therefore typically low in intensity and they do not strain the knee in its outer positions. It is common to feel soreness or pain in the knee during or after the exercises, but the level of pain must not increase from day to day, nor should there be any increased swelling.
You may freely continue any activities that do not irritate or aggravate the pain in your knee. You can also continue performing activities that do cause pain, but in that case, the pain should always return to the level of pain you were experiencing the day before performing the activity. Avoid performing activities in your work life or in your spare time which cause considerable pain.
Contact sports, jumping, walking on stairways, sports that heavily feature directional shifts in body movement, walking on uneven terrain and/or other activities that may irritate your knee.
Tips to keep you active
An active working day helps to prevent and reduce any muscle/joint pain. This includes pain in the knee. In phase 1, you can usually walk at a slow pace on flat terrain and cycle without any problems.