Table of ContentsView AllTable of ContentsCausesSymptomsPhysical Therapy
Table of ContentsView All
View All
Table of Contents
Causes
Symptoms
Physical Therapy
Patellar tendinitis, also referred to as jumper’s knee, is a condition that causes pain in the tendon located below the knee cap (patella). This issue, which is primarily seen in individuals who participate in jumping activities, can cause significant soreness and can hamper your ability to exercise, play sports, or even perform your daily activities.
This article will discuss exercises that may help reduce symptoms of this condition, and, in some cases, resolve it altogether.
Verywell / Mayya Agapova
Causes of Patellar Tendonitis
While the exact causes of patellar tendonitis are unknown, degeneration in the patellar tendon is thought to play a role. It is important to note, however, that this condition can occur even in people with healthy tendons if too much strain is placed on them during a demanding activity.
Several types of individuals are at a greater risk of developing this pathology, including:
A Word From VerywellPatellar tendinitis often results from overuse. Muscular imbalances, such as weakness, tightness, and joint issues in the hip, knee, and ankle, increase the risk of inflaming your tendons during repetitive movements. It’s important to identify your weaknesses and maintain good flexibility in your muscles and good mobility in your joints to prevent certain muscle groups from overworking.—AMY KWAN, PT, MEDICAL EXPERT BOARD
A Word From Verywell
Patellar tendinitis often results from overuse. Muscular imbalances, such as weakness, tightness, and joint issues in the hip, knee, and ankle, increase the risk of inflaming your tendons during repetitive movements. It’s important to identify your weaknesses and maintain good flexibility in your muscles and good mobility in your joints to prevent certain muscle groups from overworking.—AMY KWAN, PT, MEDICAL EXPERT BOARD
Patellar tendinitis often results from overuse. Muscular imbalances, such as weakness, tightness, and joint issues in the hip, knee, and ankle, increase the risk of inflaming your tendons during repetitive movements. It’s important to identify your weaknesses and maintain good flexibility in your muscles and good mobility in your joints to prevent certain muscle groups from overworking.
—AMY KWAN, PT, MEDICAL EXPERT BOARD
Symptoms of Patellar Tendonitis
How Tendinosis Differs From Tendinitis
As the symptoms progress, however, the pain may become sharper and can persist for several days after exercise. Activities like sitting for a prolonged period of time, squatting, or going up the stairs can also become quite irritating.Ultimately, this issue can make exercising or playing sports nearly impossible.
Mild patellar tendonitis may resolve in about six weeks with treatment and rest, but more serious cases that require physical therapy may take several months for a full recovery.
Physical Therapy for Patellar Tendonitis
Fortunately, in many cases, patellar tendonitis can be effectively treated with physical therapy. Using a few simple exercise techniques, rehab can help alleviate your symptoms and return you to your prior activities. Some of the exercises recommended to treat the condition may include the following.
Start With Isometrics
Anisometric exerciseinvolves contracting a muscle without allowing it to elongate or shorten. This beginner technique helps to introduce load to the patellar tendon, while immediately alleviating some of the pain you are experiencing.
To properly perform an isometric contraction of the quadriceps muscle:
For best results, complete five repetitions of this exercise each day, continuing daily until symptoms begin to improve.
Add in Knee Extension
Once the isometric exercise begins to alleviate your symptoms, you can start to add aknee extension exerciseto help increase your quad strength and get your patellar tendon accustomed to heavier amounts of load.
To try this technique:
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To do a single leg eccentric squat at home:
As the pain in your tendon subsides and you build strength in your quads, it is important to re-introduce jumping-related movements. Getting your knee used to these high-demand activities will help ensure a successful return to exercise and sports. One effective way to do this is a jump squat.
To complete thisplyometric exercise:
Summary
While patellar tendonitis can be extremely painful and potentially debilitating, the condition is usually well managed with conservative treatment. With the help of some easy-to-perform exercises, you can condition your knee to handle the demands of your particular sport or activity.
If you think you are experiencing this tendon issue, talk to your healthcare provider about whether physical therapy is right for you.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Rudavsky A, Cook J.Physiotherapy management of patellar tendinopathy (jumper’s knee).J Physiother. 2014;60(3):122-129. doi:10.1016/j.jphys.2014.06.022Massachusetts General Hospital.Patellar tendonitis.Van Ark M, Cook JL,Docking SI, et al.Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial.J Sci Med Sport. 2016;19(9):702-706. doi:10.1016/j.jsams.2015.11.006Breda SJ, Oei EHG, Zwerver J, et al.Effectiveness of progressive tendon-loading exercise therapy in patients with patellar tendinopathy: a randomized clinical trial.Br J Sports Med. 2021;55(9):501-509. doi:10.1136/bjsports-2020-103403
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Rudavsky A, Cook J.Physiotherapy management of patellar tendinopathy (jumper’s knee).J Physiother. 2014;60(3):122-129. doi:10.1016/j.jphys.2014.06.022Massachusetts General Hospital.Patellar tendonitis.Van Ark M, Cook JL,Docking SI, et al.Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial.J Sci Med Sport. 2016;19(9):702-706. doi:10.1016/j.jsams.2015.11.006Breda SJ, Oei EHG, Zwerver J, et al.Effectiveness of progressive tendon-loading exercise therapy in patients with patellar tendinopathy: a randomized clinical trial.Br J Sports Med. 2021;55(9):501-509. doi:10.1136/bjsports-2020-103403
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Rudavsky A, Cook J.Physiotherapy management of patellar tendinopathy (jumper’s knee).J Physiother. 2014;60(3):122-129. doi:10.1016/j.jphys.2014.06.022Massachusetts General Hospital.Patellar tendonitis.Van Ark M, Cook JL,Docking SI, et al.Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial.J Sci Med Sport. 2016;19(9):702-706. doi:10.1016/j.jsams.2015.11.006Breda SJ, Oei EHG, Zwerver J, et al.Effectiveness of progressive tendon-loading exercise therapy in patients with patellar tendinopathy: a randomized clinical trial.Br J Sports Med. 2021;55(9):501-509. doi:10.1136/bjsports-2020-103403
Rudavsky A, Cook J.Physiotherapy management of patellar tendinopathy (jumper’s knee).J Physiother. 2014;60(3):122-129. doi:10.1016/j.jphys.2014.06.022
Massachusetts General Hospital.Patellar tendonitis.
Van Ark M, Cook JL,Docking SI, et al.Do isometric and isotonic exercise programs reduce pain in athletes with patellar tendinopathy in-season? A randomised clinical trial.J Sci Med Sport. 2016;19(9):702-706. doi:10.1016/j.jsams.2015.11.006
Breda SJ, Oei EHG, Zwerver J, et al.Effectiveness of progressive tendon-loading exercise therapy in patients with patellar tendinopathy: a randomized clinical trial.Br J Sports Med. 2021;55(9):501-509. doi:10.1136/bjsports-2020-103403
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