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Created At: Nov 21, 2025 Updated At: Nov 21, 2025
Author: Dr. Garima Bishwas
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Jumper’s knee, or patellar tendinitis, is an overuse injury of the tendon that connects your kneecap to your shinbone. It usually affects people who jump, run, or squat a lot. Typical symptoms are pain just below the kneecap, stiffness, and reduced power. Early Jumper’s knee treatment focuses on rest, ice, activity modification, physiotherapy, and gradual strengthening to prevent long-term damage.

What Is Jumper’s Knee?

Jumper’s knee is the common name for patellar tendinitis – inflammation and tiny tears in the patellar tendon, the strong band that runs from the bottom of the kneecap (patella) to the top of the shinbone (tibia).

This tendon works like a cable in a pulley system:

The quadriceps muscle contracts
Pulls on the patella
The patella transfers force through the patellar tendon
You straighten your knee, jump, land, or climb stairs

When that cable is overloaded again and again without enough recovery, the fibres start to fray and become painful.

Who gets it most?

Volleyball and basketball players
Runners and footballers
People who do a lot of jumping, HIIT, plyometrics, or heavy squats
Weekend athletes who suddenly ramp up training

It’s also seen in active women returning to sport after a break, gym-goers pushing heavy leg workouts, and people with weak hips or poor landing technique.

Jumper’s Knee Symptoms

Here’s what to watch for if you suspect patellar tendinitis.

Pain below the kneecap

The classic sign. You can usually point to a tender spot at the lower edge of the patella.

Swelling and tenderness in the front of the knee

Mild puffiness or thickening around the tendon, especially after activity.

Stiffness after physical activity

Knee feels tight or “rusty” after games, runs, or training sessions.

Weakness while jumping, squatting, or running

Power through the leg drops. You might notice a weaker takeoff or poor control on landing.

Increased pain when climbing stairs or kneeling

Going downstairs, sitting in a chair, or kneeling for prayer or chores can all trigger pain.

Acute vs chronic Jumper’s knee symptoms

Acute (early stage):

Pain mainly after sports or heavy training
Discomfort settles with rest
Mild tenderness when pressing the tendon
Performance was only slightly affected

Chronic (long-standing):

Pain during and after activity – sometimes even at rest
Morning stiffness and “warming up” pain
The tendon feels thickened or nodular to the touch
Jumping ability and confidence were clearly reduced
It's hard to complete a full training session without symptoms

Ignoring early symptoms is what usually drives a simple irritation into a stubborn chronic tendon problem.

What Causes Jumper’s Knee?

Most patellar tendinitis cases come down to overload: too much, too soon, with too little recovery.

Overuse and repetitive jumping

Continuous jumping, sprinting, or explosive leg work stresses the tendon repeatedly.

Sudden increase in workout intensity or volume

Doubling your weekly runs or adding lots of plyometrics overnight is a big trigger.

Muscle imbalance and tightness

Tight quadriceps and hamstrings, weak glutes or core, and poor hip control increase strain at the tendon.

Poor landing technique

Landing with stiff knees, knees collapsing inward, or poor hip hinge mechanics.

Hard surface training

Playing or running on concrete or very hard courts amplifies impact forces.

Improper sports shoes

Worn-out soles, poor cushioning, or the wrong shoe for your sport can all add up.

Often it’s not one big event but a mix: a slightly tight quad, a hard court, a spike in training load, and suddenly your patellar tendon is overloaded.

Stages of Jumper’s Knee (Severity Guide)

Use this as a rough guide for where you might be on the spectrum.

Stage	Pain Pattern	Pain Pattern
Stage 1	Pain only after exercise	No real limits; performance is mostly normal
Stage 2	Pain during and after exercise	Mild limitation; training modified
Stage 3	Persistent pain even with daily activities	Significant limitation: hard to train or compete
Stage 4	Severe pain, tendon rupture possible	Activity impossible; surgery is usually required

The goal of smart jumper’s knee treatment is to catch it early in Stage 1 or 2, before it slides into a chronic Stage 3 or 4 problem.

Jumper’s Knee Diagnosis

A doctor or physiotherapist will typically:

Take your history

When did the pain start?
Any recent changes in training, footwear, or surface?
What movements hurt the most (jumping, stairs, squats)?

Physical examination

Press along the patellar tendon to find the exact painful area.
Check how pain behaves during single-leg squat, step-down, or hop tests.
Assess hip, quad, and hamstring strength and flexibility.

Ultrasound

Shows tendon thickness, fiber disruption, and any inflammation or calcification.

MRI scan

Used if a tendon tear or more complex knee injury is suspected.
Helpful in advanced or stubborn cases to plan treatment.

Most cases are diagnosed clinically, with imaging used to confirm severity or rule out other issues.

Treatment Options for Jumper’s Knee

Here’s the thing: rest alone rarely fixes patellar tendinitis. The tendon needs load management and smart strengthening, not just inactivity. Let’s break down your options.

Home remedies—RICE protocol (short term)

RICE is useful in the early painful phase, especially after a heavy session.

Rest

Reduce or temporarily stop jumping, sprinting, and deep squats. Switch to low-impact options like cycling or swimming.

Ice

10–15 minutes over the front of the knee after activity, 2–3 times per day when painful.

Compression

An elastic bandage or knee sleeve can reduce swelling and give light support.

Elevation

Prop the leg up on pillows when resting to ease discomfort.

RICE calms the symptoms, but it doesn’t rebuild the tendon. That’s where physiotherapy comes in.

Physiotherapy & Key Exercises

A good physio plan is the heart of jumper’s knee treatment and recovery from jumper’s knee.

1. Eccentric quadriceps exercises
These are the gold standard for many tendon problems.

Example: Decline squat

Stand on a small decline board or wedge.
Slowly lower into a squat on the affected leg (eccentric phase).
Use the other leg to help you come back up if needed.
Work in a controlled, pain-monitored range (mild discomfort is acceptable).

2. Isometric holds (early phase)

Wall sits, or static squat holds, can reduce pain and gently load the tendon.
Hold for 30–45 seconds, 4–5 reps, as guided by a physio.

3. Stretching hamstrings & calves

Tight hamstrings and calves alter mechanics and increase strain.
Simple static stretches, held 20–30 seconds, 2–3 times per day.

4. Strengthening hip & core muscles

Glute bridges, clamshells, side-steps with band
Planks and side planks
Stronger hips and core help keep knees aligned during landing and cutting.

5. Progressive plyometrics (later phase)

Once pain settles and strength improves:

Small hops in place → lateral hops → box jumps → sports-specific drills
Volume and intensity increase slowly, never both at once.

6. Medication

NSAIDs (non-steroidal anti-inflammatory drugs)

Short-term use to manage pain and swelling, as advised by a doctor.
They’re not a long-term fix and should be combined with rehab.

Corticosteroid injections are used cautiously in patellar tendons because they may weaken the tissue over time. This decision should always be specialist-led.

7. Knee Support

Patellar tendon strap

Worn just below the kneecap to change load distribution on the tendon.
Many athletes find it reduces pain during activity.

Knee brace

Sometimes used for extra support, especially in more painful stages or during return to sport.

Support is helpful, but it’s an assistant, not a substitute for strengthening.

When Is Surgery Needed?

Surgery is rarely the first option and is reserved for stubborn or severe cases.

It may be considered when:

There is a significant tendon tear on imaging
Symptoms remain severe after months of structured physiotherapy
Daily activities and sports are heavily limited despite good rehab

Surgical options include debridement (removing damaged tissue) or repair of a rupture. Even after surgery, rehab is essential for a full comeback.

Jumper’s Knee Prevention Tips

Once you’ve had patellar tendinitis, you’ll want to avoid a repeat. Prevention is all about smart loading and good mechanics.

Warm up before exercise

5–10 minutes of light cardio plus dynamic leg swings, lunges, and activation drills.

Improve jump landing techniques

Land softly with knees bent, hips back, and knees aligned over toes (not knocked inward).

Avoid sudden training load spikes

Increase volume or intensity by around 10% per week instead of doubling it overnight.

Strength & flexibility routine

Regular quad, hamstring, calf, and glute strengthening.
Stretch tight muscle groups, especially quads and hip flexors.

Proper sports footwear

Use sport-specific shoes with adequate cushioning and support.
Replace them when worn out – old soles equal extra shock to your knees.

Recovery Timeline

Every knee is different, but here’s a simple guide.

Mild cases (Stage 1)

Around 3–6 weeks with early treatment, load modification, and good physio.

Moderate cases (Stage 2–3)

Around 2–3 months of consistent rehabilitation before a full return to sport.

Severe or chronic cases

6+ months, especially if symptoms have been ignored for a long time or surgery is needed.

Rushing back into full training too soon is the fastest way to turn a short-term problem into a chronic one.

Jumper’s Knee Risk Factors

Some things make patellar tendinitis more likely:

Regular participation in jumping sports (volleyball, basketball, high jump)
Tight quadriceps and hamstrings
Flat feet, poor leg alignment, or weak hip control
High BMI, which increases the load through the knee
Sudden return to heavy activity after a long break

Knowing your risk profile helps you tailor your warm-up, strength work, and training plan.

Frequently Asked Questions

Jumper’s knee is patellar tendinitis, an overuse injury of the tendon that connects your kneecap to your shinbone.

Pain just below the kneecap, stiffness after exercise, tenderness at the tendon, and reduced power when jumping or running.

Typically at the lower edge of the kneecap, over the patellar tendon.

Repetitive jumping, sudden training spikes, tight muscles, poor landing technique, hard surfaces, and unsuitable footwear.

Through physical examination, pain tests during squats or hops, and sometimes ultrasound or MRI to view the tendon.

Mild cases can improve with rest and smart rehab, but completely ignoring pain and continuing high-load sport often makes it chronic.

Anywhere from 3–6 weeks for mild cases to 6+ months for long-standing or severe cases.

A mix of load modification, eccentric strengthening, stretching, and progressive return to sport. Physio-guided rehab is key.

Short answer: only if pain is mild and improving. If running worsens symptoms or pain lasts into the next day, dial it back and work with a physio.

Eccentric quad exercises (like decline squats), isometric holds, glute strengthening, and calf/hamstring stretching.

Only in a small percentage of cases, usually when there’s a major tear or when months of structured rehab haven’t worked.

Pain can become chronic, tendon quality can worsen, and performance drops. In extreme cases, partial or complete tendon rupture is possible.

Warm up properly, build leg and hip strength, avoid sudden training spikes, maintain flexibility, and use proper footwear.

Yes. It’s particularly common in sports that involve frequent jumping, sprinting, and fast direction changes.

Jumper’s knee affects the patellar tendon below the kneecap. Runner’s knee usually refers to patellofemoral pain syndrome, felt around or behind the kneecap.

Yes, gentle stretching of quads, hamstrings, and calves can reduce strain, but it must be combined with strengthening.

From Stage 1 (pain only after exercise) to Stage 4 (possible tendon rupture needing surgery).

Often there’s mild swelling or thickening at the front of the knee, especially after activity.

Deep or heavy squats can if done too soon or with poor technique. In rehab, squats are modified and carefully progressed.

Try sleeping on your back with a small pillow under the knee, or on your side with a pillow between your knees to keep the joint relaxed.