Suffering from Jumper’s Knee? Try These 5 Patellar Tendonitis Exercises

Patellar tendonitis, or “jumper’s knee,” is caused by micro-tears on the patellar tendon, which connects your kneecap to your shinbone. It is a common knee injury in sports involving jumping and running, like basketball and volleyball.

This injury can cause significant pain and soreness, limiting your ability to train, exercise, and carry out daily activities. Fortunately, most cases can be effectively managed conservatively with rest and exercise.

This article walks you through common patellar tendonitis exercises you can do at home, along with tips for recovery and injury prevention.

Causes of Patellar Tendonitis

Patellar tendinitis (Jumper’s knee) is one of the five most common knee injuries, often linked to overuse. Repeated wear and tear from high-impact movements like jumping, landing, cutting, acceleration, and deceleration puts micro tears on the patellar tendon. The strain on the tendon causes it to become inflamed and damaged.

Other possible causes of patellar tendonitis include:

• Knee structure issues: Loose ligaments, tight quadriceps or hamstrings, an improper angle between the hip and knee, abnormalities in the position or height of the kneecap, ongoing or past knee inflammation, and excessive force applied to the knee.
• Body-related factors: Higher body weight, uneven leg lengths, high or low arches in the feet, and overactive or highly engaged quadriceps.
• Activity-related factors: Overtraining without sufficient rest, high-intensity sports performance, and playing on hard surfaces.

Symptoms of Patellar Tendonitis

The hallmark feature of patellar tendonitis is pain below the kneecap, which often starts as mild discomfort but can progress to sharp, stabbing pain over time. Initially, the pain may occur suddenly with increased activity or load. As the condition worsens, pain can persist during exercise, daily activities, and even at rest—especially after prolonged sitting.

Other symptoms of patellar tendinitis include:

• Tenderness and swelling behind the kneecap
• Knee weakness
• Stiffness in the knee, making it difficult to bend or straighten fully

How to Manage Patellar Tendonitis to Prevent Further Injury

If you think you have patellar tendonitis, here are some dos and don’ts to prevent further injury:

• Rest and modify activities: Allow your body to recover between sessions of intense physical activity. Avoid movements like excessive jumping and impact loading of the knee.
• Apply ice or warm compress: Use ice packs on the affected knee to reduce pain and inflammation, if the injury is new (1-3 days) or if the inflammation persists. Use hot packs if pain and inflammation are still present beyond 7 days.
• Use supportive devices: Taping and use of knee straps and braces can help reduce the strain on the patellar tendon.
• Respect pain: Listen to your body and rest when needed. Continuing activity despite knee pain will only cause further injury and pain.
• Avoid sudden activity changes: Refrain from repetitive high-impact activities. Gradually increase the intensity and duration of physical activities to prevent overloading the tendon.
• Engage in physical therapy: Participate in a structured rehabilitation program focusing on stretching and strengthening exercises to alleviate stress on the patellar tendon.

Importance of Exercises for Managing and Preventing Patellar Tendonitis

Strengthening the thigh and calf muscles, which support the patellar tendon and act as shock absorbers, enhances the knee’s ability to withstand high-impact forces, improves function, and protects it from further damage. Weakness in these muscles can put extra strain on the tendon, worsening the condition.

Targeted exercises and stretches also improve the flexibility and strength of the tendon itself. Progressive strengthening exercises, which gradually increase the load on the tendon in a controlled way, build its ability to handle stress, reduce pain, and restore proper function.

However, not all exercises are suitable for patellar tendonitis, and some could even worsen the pain. That’s why it’s important to work with an orthopedic doctor or physical therapist to create a safe and effective exercise plan.

5 Effective Patellar Tendonitis Exercises

Physical therapy exercises are the mainstay treatment for patellar tendonitis. The following exercises can help alleviate your symptoms and return to your previous level of functioning and performance.

Note: For all these exercises, you can use a handrail, the back of a chair, or a wall for support if balance is a challenge. Modifications and progressions are included to help you adjust the exercises to your needs and abilities.

Exercise #1: Eccentric Squats

Eccentric exercises, which involve contracting muscles while they lengthen, are a core part of patellar tendonitis rehabilitation. This exercise is best done after inflammation subsides. A temporary increase in pain at the start is normal and should diminish over time.

Squats on a decline/slant board specifically target the patellar tendon, unlike flat-surface squats, which focus more on the quadriceps. This exercise isolates the tendon, providing a focused load that supports faster rehabilitation progress. The gradual loading of this exercise helps rebuild tendon strength and improve knee stability.

1. Stand on a sloped surface, such as a downward-sloping driveway, a wedge, or a slant board. Position your feet parallel and pointing forward.
2. Slowly lower into a squat, placing more weight on your injured leg. Keep your knees aligned with your toes—avoid letting them collapse inward or push outward excessively. While squatting, your hips should go backward, your back should stay straight, and your hands can extend forward for balance.
3. Lower yourself until your injured knee bends to approximately 90 degrees, or as much as your pain allows. Pause gently at the bottom. Shift your weight to your healthy leg, and then return to a standing position.
4. Perform three sets of 10 repetitions, resting as needed between sets.

Modification: If this technique causes pain, try performing a half-squat with your knees and feet turned slightly outward. This variation can assist in managing chronic pain and improving your ability to adapt to it. Alternatively, you can try a quad set: sit upright on a mat with your affected leg extended straight in front of you, place a towel behind your knee, and push it down by engaging your quadriceps.

Progression: Once you can perform the exercise pain-free, you can progress to a single-leg eccentric squat. To do this, stand on the injured leg with the unaffected leg lifted. Over time, advance to concentric-eccentric squats, where your injured leg takes over both the squat’s lowering and lifting phases without assistance from the unaffected leg.

Exercise #2: Straight Leg Raises

Because this exercise involves moving the leg with the knee extended, it engages the quadriceps without placing excessive strain on the patellar tendon. This is a great exercise for people experiencing pain when bending the knee, offering a gentle and controlled way to rebuild strength. Don’t do this exercise if your knee bends when you lift it off the surface.

1. Lie down on your back. Bend your good knee with your foot flat on the floor. Keep your injured leg straight. Ensure your lower back maintains its natural curve—you should be able to slide your hand between your back and the floor.
2. Tighten your quadriceps and glutes.
3. Lift your injured leg straight up until it is at a 45-degree angle. Slightly rotate your hip outward to engage a specific quadriceps muscle essential for knee tracking and stability.
4. Hold this position for a moment, then slowly lower your leg back to the floor, focusing on a controlled, gradual descent.
5. Do three sets of 15 repetitions.

Modification: If lifting to 45 degrees causes pain, start by lifting your leg only a few inches off the floor, gradually increasing the height as you gain strength.

Progression: Add ankle weights or resistance bands to increase resistance as your strength improves. You can also increase the hold time before lowering it back to the floor.

Exercise #3: Terminal Knee Extensions

Terminal knee extensions target the quadriceps muscle, helping you recover the full range of knee extension, which can be compromised after an injury. Quadriceps contraction generates pulling forces on the patellar tendon. Strengthening this muscle during rehabilitation gradually exposes the tendon to controlled loads, enhancing its strength and resilience over time.

1. Secure an exercise band to a stable surface, such as a table leg, to form a loop. Alternatively, tie a knot on one end of the band, place it on the other side of a door, and close the door securely. Position the loop so it goes around the back of your affected knee.
2. Step back slightly while keeping your knee slightly bent to create resistance in the band.
3. Squeeze your quadriceps and straighten your leg against the resistance. Hold this position for a few seconds.
4. Slowly relax your knee, returning to the starting position. Ensure the movement is straight, with the band positioned over the space between your second and third toes and your foot pointing straight ahead.
5. Perform 8 to 10 repetitions, three times a day.

Modification: If full extensions are painful, reduce the tension in the band and perform partial extensions.

Progression: Begin with a light band and moderate resistance, and gradually increase resistance by using a stronger band or stepping farther away. Another progression is to hold the knee in extension, gradually increasing the duration of the hold.

Exercise #4: Isometric Wall Sits

Isometric exercise involves contracting muscles without changing their lengths or moving affected joints. Wall sits help improve quadriceps strength and endurance.

1. Stand with your back against the wall with your feet shoulder-width apart.
2. Slowly slide down until your thighs are parallel to the floor with your knees bent at a 90-degree angle. Make sure your knees don’t extend beyond the angles, and keep your weight on your heels, not your toes.
3. Hold the position for 6 to 10 seconds. Keep your core and glutes engaged.
4. Gradually push yourself back up to a standing position. Avoid placing excessive strain on your knees during this movement.
5. Repeat the exercise 5 to 10 times, three times a day, resting as needed between repetitions.

Modification: Reduce the intensity by not sliding down as low, aiming for a 45-degree angle. You can also shorten the hold time to a few seconds. You can also place an exercise ball between your back and the wall for added comfort and support.

Progression: Increase the intensity of the exercise by holding a weight while doing wall sits. You can also do a single-leg wall sit by assuming the wall sit position and extending the unaffected leg in front for a few seconds.

You can also perform decline wall sits to target your patellar tendon. Instead of doing the exercise with feet flat, place a weight plate or block underneath your heels to lift your heels at about 25 degrees. Note that this is more challenging and causes a dull ache in the quadriceps and the patellar tendon, so begin with a shorter duration and fewer reps.

Exercise #5: Step Ups and Step Downs

Step-ups and step-downs apply a low-impact load to the knee, reducing stiffness and safely increasing the joint’s ability to handle movement, expanding the joint’s ability to handle movement.

Stepping requires the knee to bend and straighten, promoting smooth and stable joint movement within a functional range. This exercise also targets balance and coordination. Do this exercise once the inflammation subsides.

Step up

1. Stand facing a step or a sturdy footstool. Ensure the surface is stable and at a comfortable height.
2. Slowly step up with your injured leg, keeping your back straight. Shift your weight onto the injured leg as you lift your unaffected leg onto the step. Ensure your knee moves in a straight line without collapsing inward or outward.
3. Pause briefly at the top, then step back down to return to the starting position.
4. Repeat the movement 8 to 10 times.

Step down

1. Stand on a step or sturdy platform with both feet firmly planted.
2. Slowly step down with your non-injured leg, allowing the heel to touch the floor first. Keep your affected knee aligned in a straight line as you lower yourself.
3. Return to the starting position.
4. Do this exercise 8 to 10 times.

Modification: Start with a lower step to minimize strain on the knee. Perform partial step-ups and step-downs, avoiding full knee flexion if painful.

Progression: Start with just your body weight for resistance, gradually increasing the difficulty by adding weights or adjusting your speed. You can also elevate the step height or place it farther away to increase forward knee travel.

Additional Tips for Injury Prevention and Recovery

• Ensure proper biomechanics and form to reduce strain on the patellar tendon. Work with a physical therapist or orthopedic doctor to identify and address flexibility issues, alignment problems, and strength imbalances between the hamstrings and quadriceps. These professionals can guide you in adopting corrective techniques and exercises to minimize injury risk during physical activity.
• Use supportive equipment. Knee braces and straps provide compression and stability, reducing strain on the patellar tendon and aiding recovery. Orthotics can improve lower body alignment, decrease pressure on the knee joint, and limit motion on the joint, giving the tendon time to heal.
• Warm-up and cool down to prevent tendon injuries. Proper warm-ups allow nutrient-rich oxygenated blood to flow to muscles and tendons, enhancing flexibility and elasticity. This reduces the risk of micro-tears and strain on the tendon by allowing tissues to adapt to physical activity. Cooling down helps prevent stiffness and inflammation and improves circulation.
• Rest is essential for healing an inflamed patellar tendon. Attempting to “exercise through the pain” can worsen the injury. Recovery timelines depend on the severity of the injury but typically require about six weeks for complete tendon healing. Pain may subside sooner, but it’s crucial to avoid reinjury by gradually resuming activity.
• Integrate these exercises into your routine for long-term knee health. Consistent practice strengthens the surrounding muscles, improves joint stability, and reduces the risk of recurring injuries.

Targeted exercises strengthen muscles, improve tendon resilience, and enhance knee stability to support recovery. Combining these exercises with proper rest, supportive equipment, and professional guidance is essential to promote recovery and prevent reinjury.

Schedule an appointment with our team today to discuss your needs and recovery path.

FAQ

Is biking good for patellar tendonitis?

Cycling can be a good exercise for patellar tendonitis, because it’s a low-impact exercise. However, improper technique or overtraining can worsen the condition. It’s crucial to start with low-intensity rides, keep sessions short, and take breaks as needed. It’s also crucial to ensure your bike is properly adjusted to minimize knee strain.

Is it okay to take medications for patellar tendonitis pain?

Yes. You can take nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen sodium for pain relief. Talk to your doctor about the correct dosing and whether or not you should take these medications with a meal, as they can be harsh to your gastrointestinal system.

Can stretching exercises improve patellar tendonitis?

Yes! Stretching exercises can improve patellar tendonitis by increasing flexibility in the muscles around the knee. Improved flexibility reduces tension on the patellar tendon, which can alleviate pain and aid recovery.

What causes knee pain while sitting?

Patellar tendonitis can cause knee pain when seated for prolonged periods. This posture increases pressure on the kneecap and its surrounding structures, causing discomfort. Other possible causes include poor posture, tight thigh muscles, and arthritis.

If the pain persists, it’s important to consult a healthcare professional, like an orthopedic doctor, for proper diagnosis and treatment.