Jumpers knee

[physiobob]

Your home made program is not addressing the causes of your problem, only the symptoms. Your sports physio should assess you from the ground up. What brought on the condition, at 16 it is unlikely to be Osgood Schlatter's. That said you need to discuss factors such as diet ++, footwear +, technique +, amount and type of training +++

There are also some useful taping methods to reduce the pain and load on the insertion to keep you doing something while it is healing. You need though to think of this like you would a fracture and that this fracture is not healing well. It needs active rest (minimal loading) You need to work on your glutes, calves etc both concentrically and eccentrically to perfect your mobility on the court without overloading the small hinge that is the knee joint. You cannot do this alone.