How to Fix Patellar Tendonitis (WITH EXERCISES!)

Patellar tendonitis, also known as jumper’s knee, is a common injury among athletes, especially those who participate in activities that involve jumping and landing, such as basketball, volleyball, and soccer. It is characterized by pain and inflammation in the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia).

However, it can also affect people who engage in other physical activities or those who have certain risk factors such as malalignment, overpronation, flat feet, and weak quadriceps muscle. If left untreated, patellar tendonitis can become chronic and lead to more serious problems, such as tendon rupture.

Signs and symptoms of patellar tendonitis/jumper’s knee may include:

  • Pain and tenderness in the front of the knee, directly over the patellar tendon
  • Stiffness and difficulty in straightening the knee
  • Pain or discomfort when jumping, running or climbing stairs
  • Swelling or inflammation around the patellar tendon
  • Crepitus (crackling sound) or popping sensation in the knee
  • Weakness or fatigue in the quadriceps muscle
  • Pain that worsens with activity and improves with rest

If you are experiencing any of these symptoms, it’s important to consult a healthcare professional for further evaluation and treatment.

Patellar tendonitis is caused by overuse or repetitive stress on the patellar tendon. Here are some of the most common causes:

  • Overuse: Participating in activities that involve repetitive jumping, such as basketball, volleyball, and soccer, can put stress on the patellar tendon, leading to inflammation and pain.
  • Weak quadriceps muscle: Weakness in the quadriceps muscle, which attaches to the patella, can lead to increased stress on the patellar tendon, causing inflammation and pain.
  • Tight muscles: If the muscles in the front and back of the thigh are tight, this can put additional stress on the patellar tendon, leading to inflammation and pain.
  • Overpronation: People who overpronate (roll their feet inward) when walking or running may have increased stress on the patellar tendon, leading to inflammation and pain.
  • Flat feet: People with flat feet may have increased stress on the patellar tendon, leading to inflammation and pain.

Three Exercises for Jumper’s Knee Pain Relief


How We Can Help

Remember, patellar tendonitis is a common injury, but with proper treatment and exercises, it can be managed and corrected. Don’t let this injury slow you down, take the necessary steps to fix your patellar tendonitis today!

If you’re looking to rehabilitate your patellar tendonitis, please enroll into our Bulletproof your Knee Rehab Program!

This 12 week knee rehab program includes easy to follow exercises and stretches (accessible through our app) and completely takes the guesswork out of the way. Best of all, it only requires 10 – 15 minutes every other day!

Or if you’re located in the Toronto area, book an appointment with one of our health care practitioners to get started in developing a personalized rehab plan for your patellar tendonitis/jumper’s knee!