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Programs / Jumper's knee / Phase 2

Phase 2

The exercises in Phase 2 will help you strengthen your balance and stability around your knee.


During this phase, you'll need to rehabilitate your balance around the knee and strengthen the small muscles that control and stabilize it. The exercises will therefore gradually increase in difficulty. Many will be unaccustomed to these exercises, but they are extremely important in order to cope with future and slightly more difficult strength training and loads on the knee.

Soreness or pain in the knee during and after the exercises is normal, but the pain must not increase day to day and there shouldn't be any increased swelling.


You can freely continue any activity that doesn't provoke or worsen your knee pain. You may also continue to perform activities that cause mild pain in the knee. However, the pain in your knee must return to the level of pain you were experiencing before performing the activity within 24 hours. If you are performing movements in your work or in your spare time that greatly aggravate your knee, we recommend that you reduce the movements in question by at least 25%.


You should still avoid activities that require a lot of jumps, such as badminton, basketball, volleyball, and other activities that stress your knee to a great extent.

Tips to Stay Active

An active working day helps to prevent and reduce any muscle/joint pain - including knee pain. For example, in phase 2 you may walk on hilly terrain, go for light runs, cycle or exercise using a cross-trainer. The activity can include light jumping.