Pattellar
Tendinopathy
Patellar tendinopathy, commonly known as jumper’s knee, is a condition that causes pain at the front of the knee, especially during activities like running, jumping, or climbing stairs. It occurs when the patellar tendon, which connects the kneecap to the shinbone, becomes overloaded or irritated.
This tendon is a key “power link” that transfers force from your thigh muscles to your lower leg, allowing smooth leg extension for sports and daily activities.
These exercises stretch and strengthen the muscles supporting the patellar tendon, helping reduce pain and improve knee function. Perform gently, pain-free, and consistently.
1
Rectus Femoris
Stretch
2
Standing Hamstring Stretch
3
Quadriceps Stretch
Exercises to Recover from Patellar tendinopathy
Symptoms to Watch Out For
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Pain directly at the front of the knee, usually below the kneecap
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Tenderness over the patellar tendon
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Swelling or stiffness
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Difficulty performing activities such as running, jumping, or squatting
Who is at Risk?
Age Group: Most common in individuals over 30, though young athletes with high sport loads are also affected.
Athletes: Male athletes in high-impact, jumping sports like volleyball, basketball, and track and field, especially with over 20 hours of weekly training or sudden intensity increases.
Professionals: Jobs involving repetitive knee loading, such as frequent jumping, squatting, or heavy lower limb activity.
Other Risk Factors: Muscle tightness and imbalance, high BMI, training errors, poor biomechanics, hard surfaces, and chronic medical conditions.
What Causes Patellar Tendinosis
Patellar tendons can get overused from repeated jumping, running, or high-impact activities, especially with hard landings or sudden movements. Weak supporting muscles like the quadriceps or hips, or returning to activity too quickly after a break, further increase tendon strain.