Every volleyball player wants one thing:
Jump higher.
Spike harder.
Block stronger.
But here’s the problem:
Many athletes increase their vertical jump…
and increase their knee pain at the same time.
If you’ve ever felt discomfort below your kneecap after intense jump training, this article is for you.
Because jumping higher isn’t just about power — it’s about control.
Let’s break it down. π
Jumping places 2–4 times your body weight through your knees during take-off and landing.
Without proper mechanics and strength, that load stresses:
βοΈ Patellar tendon
βοΈ Quadriceps tendon
βοΈ Knee joint cartilage
βοΈ Surrounding ligaments
Over time, this leads to:
Jumper’s knee
Front knee pain
Recurrent swelling
Reduced performance
π The issue isn’t jumping.
It’s jumping without preparation.
If your quadriceps do all the work and your glutes stay inactive, the knee absorbs excessive force.
Strong hips reduce knee strain.
Weak hips overload the patellar tendon.
Landing stiff.
Landing with knees collapsing inward.
Landing with minimal hip control.
These dramatically increase stress on the knee.
Explosive power is only half the equation.
Your body must also control the landing phase.
Without eccentric strength, injury risk increases.
More jump drills.
More plyometrics.
More tournaments.
Without gradual progression, tendons overload.
β οΈ Pain below the kneecap
β οΈ Knee stiffness in the morning
β οΈ Pain when descending stairs
β οΈ Reduced vertical jump
β οΈ Swelling after training
If these appear, your training structure needs adjustment.
At Benphysio, we focus on building performance without injury.
Hip thrusts, Romanian deadlifts, single-leg work.
Strong hips = less knee stress.
Controlled squats.
Slow step-down drills.
Decline squats.
This improves tendon capacity.
Teach:
Soft landings
Hip hinge absorption
Knee alignment control
A strong core improves force transfer from legs to upper body.
Jump volume increases gradually — not suddenly.
π Power without control leads to pain.
If you’re training in KL, Bangsar, Puchong, Ampang, Cheras, or Kota Damansara, structured physiotherapy can help you improve vertical jump safely.
We help athletes build:
β¨ Power
β¨ Stability
β¨ Control
β¨ Confidence
Strength foundation: 4–6 weeks
Explosive development: 6–12 weeks
Performance gains come faster when injury risk is managed.
1. Can I train through mild knee pain?
Mild discomfort may be manageable, but sharp pain should be assessed.
2. Are knee straps helpful?
They may reduce load temporarily, but don’t replace strengthening.
3. Should I stop plyometrics?
Not always. Volume and intensity may need adjustment.
4. Does stretching prevent jumper’s knee?
Stretching alone is not enough. Strength is essential.
5. Can teenagers safely do jump training?
Yes — with proper supervision and gradual progression.
6. Why does my vertical drop after heavy training?
Fatigue and tendon overload reduce power output.
7. When should I see a physiotherapist?
If pain lasts more than 1–2 weeks or affects performance.
Improving your vertical jump isn’t just about explosive power.
It’s about:
π Strength
π Control
π Technique
π Load management
Physiotherapy helps you build athletic capacity without sacrificing your knees.
Because the goal isn’t just to jump high.
It’s to keep jumping — pain-free.
Relieve Muscle Pain. Enhance Recovery. Boost Performance
Available at: Oval Damansara, Bangsar, KL Ampang, Cheras, Puchong, Kepong, Puncak Alam,
Ayer Keroh Melaka, Mount Austin Johor & Iskandar Puteri Johor
Book Your Session now!
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At our clinic, we provide a full range of physiotherapy and sports recovery services to support your health and performance. Our treatments include sports massage, deep tissue massage, sports injury massage, rehabilitation massage, recovery massage, myofascial release, trigger point therapy, mobility massage, kinesiology massage, and targeted therapy for sprains, strains, and muscle tension. We also offer pre-event and post-event sports massage, manual therapy for athletes, and injury prevention programs.
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