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ConditionsKneePatellar Tendonitis
Jumper's Knee Treatment Guide

Patellar TendonitisJumper's Knee Recovery

Patellar tendonitis, commonly known as "Jumper's Knee," is an overuse injury affecting the patellar tendon that connects your kneecap to your shinbone. This condition is particularly common in athletes who participate in jumping sports.

45%
Of elite volleyball players affected
15-30
Peak age range (years)
3-6
Months typical recovery
85%
Success with eccentric training
Understanding Patellar Tendonitis

What is Patellar Tendonitis?

Patellar tendonitis, also known as "Jumper's Knee," is inflammation or irritation of the patellar tendon, which connects your kneecap (patella) to your shinbone (tibia).

Risk Factors:

  • Participation in jumping sports (basketball, volleyball)
  • Sudden increase in training intensity
  • Poor landing mechanics
  • Muscle imbalances (weak glutes, tight quads)

Symptoms

  • Pain below the kneecap
  • Pain worsens with jumping/landing
  • Stiffness after sitting
  • Tenderness to touch
  • Gradual onset of symptoms

More Risk Factors:

  • Previous knee injuries
  • Hard playing surfaces
  • Inadequate warm-up
  • Poor footwear

Treatment Phases

Acute Phase (0-2 weeks)

Pain management and load reduction

Goals:

Reduce pain and inflammationProtect healing tissueMaintain basic function

Key Treatments:

Relative rest from jumping activities
Ice therapy after activities
Anti-inflammatory medications
Patellar tendon strap or taping
Gentle pain-free stretching
Activity modification
Loading Phase (2-8 weeks)

Progressive loading and strengthening

Goals:

Gradually increase tendon loadImprove strengthRestore function

Key Treatments:

Eccentric strengthening exercises
Progressive loading program
Isometric exercises
Functional movement training
Biomechanical assessment
Gradual return to jumping
Return to Sport (8-16 weeks)

Sport-specific training and prevention

Goals:

Return to full activityPrevent recurrenceOptimize performance

Key Treatments:

Plyometric training progression
Sport-specific drills
Jump landing mechanics
Strength maintenance program
Load monitoring
Injury prevention strategies

Exercise Program

Isometric Exercises

Static strengthening to reduce pain

Wall Sit

Hold squat position against wall

Protocol: 5 sets x 45 seconds
Progression: Increase hold time to 60 seconds
Single Leg Press Hold

Hold leg press position at 60 degrees

Protocol: 5 sets x 45 seconds
Progression: Increase weight gradually
Spanish Squat Hold

Squat with band around knees

Protocol: 5 sets x 45 seconds
Progression: Increase resistance
Eccentric Strengthening

Lengthening contractions to strengthen tendon

Decline Squats

Squats on 25-degree decline board

Protocol: 3 sets x 15 reps
Progression: Add weight vest or dumbbells
Single Leg Decline Squats

Single leg squats on decline

Protocol: 3 sets x 15 reps each leg
Progression: Increase range of motion
Leg Press Eccentric

Slow lowering phase on leg press

Protocol: 3 sets x 12 reps
Progression: Increase weight and tempo
Plyometric Training

Jump training for return to sport

Drop Jumps

Step off box and land softly

Protocol: 3 sets x 8 reps
Progression: Increase box height
Depth Jumps

Drop and immediately jump up

Protocol: 3 sets x 6 reps
Progression: Add horizontal component
Single Leg Hops

Forward, backward, and lateral hops

Protocol: 3 sets x 10 each direction
Progression: Increase distance and speed
Prevention Strategies
Proper warm-up before activities
Gradual progression in training
Strengthen hip and glute muscles
Improve landing mechanics
Maintain quadriceps flexibility
Use appropriate footwear
Cross-train with low-impact activities
Monitor training loads
When to Seek Professional Help
Pain persists despite 2-3 weeks of rest
Pain interferes with daily activities
Significant swelling or warmth
Symptoms worsen with treatment
Recommended Products for Recovery

Patellar Straps

Targeted support for patellar tendon

View Products

Eccentric Training

Decline boards and resistance equipment

View Products

Recovery Tools

Ice therapy and pain management

View Products

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