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Patellar Tendonitis (Jumper's Knee)

What is Patellar Tendonitis:

Patellar tendonitis is an overuse injury affecting the tendon connecting your kneecap to your shin bone. It's often characterized by pain, tenderness, and stiffness just below the kneecap.

Patellar Tendonitis
Patellar Tendonitis

Can Patellar Tendonitis be fixed:

Absolutely! Effective treatment of patellar tendonitis involves a combination of strategies aimed at reducing inflammation, improving strength/endurance of the knee and modifying activities to promote healing.

Patellar Tendonitis Anatomy
Patellar Tendonitis Anatomy

What Can You Do About It Today? Try This:


  1. Modify Activities: Identify and modify activities that exacerbate your knee pain, such as jumping or squatting. Give your knees adequate rest between activities.

  2. Ice Therapy: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce pain and inflammation.

  3. Stretch and Strengthen: Incorporate gentle stretching to the quads and strengthening exercises that focus on isometrics (without movement) progressing to controlled dynamics (with movement). This is a safe way to strengthen the injured area without increasing the risk of re-injury.

  4. Proper Footwear: Ensure you're wearing appropriate footwear that provides adequate support and cushioning, especially during physical activities.

  5. Gradual Return to Activity: If you're recovering from patellar tendonitis, gradually reintroduce activities and sports to prevent re-injury. Start with low-impact exercises and increase intensity and duration over time.

Video Showing Patellar Tendonitis Exercise - Click to View

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Dr. Keon Kirlew

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