How to Fix Patellar Tendinitis with Exercises

Patellar tendinitis—commonly called jumper’s knee—occurs when the tendon connecting the kneecap (patella) to the shinbone (tibia) becomes irritated from overuse. This tendon plays a key role in leg movement, especially during jumping and running. Pain is usually felt just below the kneecap and tends to worsen with activity. Although frequent in athletes, it can affect anyone who repeatedly stresses the knee joint. Typical symptoms include stiffness, swelling, and pain that subsides with rest but returns when exercising.

Causes of Patellar Tendinitis

This condition develops when repetitive stress causes small injuries in the patellar tendon. Over time, these microtears can accumulate, leading to inflammation or degeneration.

Common causes include:

• Repetitive Impact: High-frequency jumping or running without sufficient rest.

• Poor Movement Patterns: Incorrect landing techniques or posture increase knee strain.

• Muscle Imbalance: Tight quads or hamstrings and weak hip muscles alter knee mechanics.

• Inadequate Recovery: Not allowing the body enough time to heal after intense exercise.

If ignored, early inflammation may progress to chronic tendon damage.

Who Is Most at Risk

Some individuals are naturally or occupationally predisposed to developing patellar tendinitis:

·         Athletes: Especially those involved in sports like basketball, volleyball, or soccer that require repetitive jumping.

·         Runners and Active Individuals: Particularly those who rapidly increase workout intensity.

·         People with Biomechanical Issues: Flat feet, tight leg muscles, or weak hip stabilizers.

·         Occupational Factors: Jobs that demand frequent kneeling or stair climbing.

·         Adolescents in Growth Spurts: Rapid changes in bone and muscle length may increase tension on the tendon.

Physiotherapy Treatment

Non-surgical management primarily relies on physiotherapy to reduce pain, restore tendon health, and prevent recurrence. Treatment typically includes:

·         Initial Care: Applying the RICE method (Rest, Ice, Compression, Elevation) and reducing aggravating activities.

·         Manual Techniques: Deep friction massage, ultrasound, or taping to improve circulation and relieve pain.

·         Progressive Exercise: Gradually moving from static (isometric) to eccentric and functional strengthening.

·         Advanced Therapies: Options such as shockwave therapy or dry needling may be considered for chronic cases.

·         Education: Correct form, supportive footwear, and gradual progression of load.

With regular therapy, many individuals notice improvement within 4–12 weeks.

Exercise Phases for Rehabilitation

Rehabilitation is tailored to the tendon’s stage of healing. Mild discomfort during exercise is acceptable, but stop if you experience sharp pain. Perform each exercise 2–3 times weekly unless otherwise guided by a physiotherapist.

Phase 1 – Acute (Pain Relief and Control, 1–2 Weeks)

The focus is to manage pain and maintain muscle tone without overloading the tendon.

1.      Isometric Quadriceps Contraction – Sit with your leg extended and gently tighten your thigh muscles for 5–10 seconds, then relax.
Sets/Reps: 3 sets of 5–10 holds, several times daily.

2.      Straight Leg Raises – Lie on your back, lift one leg slowly to about 12 inches, hold for 3 seconds, and lower under control.
Sets/Reps: 2–3 sets of 10–15 reps per leg.

3.      Quadriceps Stretch – Standing upright, pull your heel toward your glutes until you feel a mild stretch.
Hold: 30 seconds per leg, repeat 3 times.

Phase 2 – Subacute (Strengthening Phase, 2–6 Weeks)

As pain decreases, gradually build muscle control and tendon load capacity.

1.      Eccentric Decline Squats – On a slight slope, lower yourself slowly using the affected leg for 3–5 seconds, rise with both legs.
Sets/Reps: 3 sets of 15 reps.

2.      Step-Downs – From a low platform (6–8 inches), lower one foot slowly until it nearly touches the ground, then return.
Sets/Reps: 3 sets of 10–15 reps.

3.      Hamstring Curls – Using a resistance band, bend your knees to bring your heels toward your hips.
Sets/Reps: 3 sets of 10–15 reps.

Phase 3 – Advanced (Return to Function, 6+ Weeks)

Once basic strength is restored and pain-free, transition to sport-specific drills.

1.      Slow Weighted Squats – Perform squats with controlled 3–4 second lowering and rising phases.
Sets/Reps: 3–4 sets of 8–12 reps.

2.      Plyometric or Single-Leg Jumps – Start with small hops or low box jumps, ensuring proper form.
Sets/Reps: 3 sets of 10–15 reps.

3.      Hip Flexor Stretch – Lunge forward gently and hold to stretch the front of the hip.
Hold: 30 seconds per side, 3 repetitions.

Recovery times vary from 3–6 months, depending on severity and compliance. Gradually reintroduce higher loads, increasing activity levels by no more than 10% per week.

Prevention Tips

·         Warm up properly before exercise

·         Maintain flexibility in the lower limbs

·         Strengthen supporting muscles (hips and core)

·         Replace worn-out shoes and use proper landing techniques

Further Reading:

• Piriformis Syndrome Exercises and Stretches: Quick Relief!
• Which exercises improve sacroiliac joint dysfunction?
• Pinched Nerve in Neck Exercises

Disclaimer

This article is meant for educational purposes only and should not replace professional medical consultation. Always seek advice from a qualified healthcare provider before starting a rehabilitation program.