Jumper's Knee
Patellar Tendinopathy
Protection → Controlled Motion → Return to Function
What Patellar Tendinopathy Is
Patellar tendinopathy — 'jumper's knee' — is overload and breakdown of the tendon just below your kneecap, common in jumping and running sports. It causes pain right at the bottom of the kneecap with jumping, landing, squatting, and stairs. Like all tendinopathies, the fix is progressive load — isometrics, then heavy-slow and eccentric strengthening — not rest.
- Primary — Load-related tendinopathy — pain at the bottom of the kneecap with jumping, landing, and deep knee loading. Most common, and this protocol is for it.
- Secondary — Other causes — pain around or behind the kneecap (patellofemoral), locking or giving way, or a sudden pop with weakness (possible tendon rupture) are different and need assessment.
Involved tissues: The patellar tendon just below the kneecap, which transmits the quad's force to the shin — overloaded where it anchors on the kneecap.
Two pillars for jumper's knee: first, manage the load — temporarily reduce jumping and deep-loading volume while you build capacity; second, load the tendon progressively — isometrics (great for pain), then heavy-slow resistance and eccentric work, because the tendon gets stronger and less painful when loaded, not rested. Dial back the jumping, load the tendon.
Load the tendon, don't rest it
Patellar tendinopathy is a classic load problem — the tendon got more jumping and deep-knee load than it could handle. Rest settles it briefly but leaves it weak and reactive, so it flares the moment you jump again. The evidence-based fix is progressive loading: isometric holds early (they meaningfully reduce tendon pain), then heavy-slow resistance and eccentric strengthening that rebuild the tendon, while temporarily managing the jumping and deep-loading volume that's overloading it. Mild tendon discomfort during loading that settles quickly is acceptable — this tendon tolerates and needs load. Dial back the volume, build the tendon, and reintroduce jumping last.
⚠️ Screen Before You Start — Get Assessed First If You Have:
- ●A sudden pop with weakness or inability to straighten the knee (possible rupture)
- ●The knee locking, catching, or giving way
- ●A large, hot, or rapidly swelling knee
- ●Pain, redness, and warmth with fever
- ●Numbness, tingling, or pain referring from the hip or back
This is education, not a diagnosis, and doesn't replace hands-on care.
🌡️ Finding your stage
Take your movement temperature. Pain with daily activity and light loading = Protection. Pain only with jumping, squatting, or heavier loading = Controlled Motion. Pain only with high jumping/sport demand = Return to Function. Brief loading discomfort that settles is okay; a lasting flare means back off. Re-check every session.
Phase 1 · Acute
Protection Phase
🌡️ Pain with daily activity / light loading
Goal: Calm the tendon, manage the jumping/deep-loading volume, and start isometric loading.
Manual treatment: Pain-relief modalities and pain-free motion.
Frequency: Daily · short sessions.
A. Calm & Manage Load
SoftWave Therapy
Video coming soon- Dose
- As scheduled
- How
- Applied to the tendon to calm symptoms and stimulate healing.
- Watch for
- The anchor of the early phase.
Load Management
Video coming soon- Dose
- Ongoing
- How
- Temporarily reduce jumping and deep-squat volume — without going to full rest.
- Watch for
- Dial the load back, don't stop entirely — the tendon needs some load.
B. Isometric Loading
Quad / Patellar Isometrics
Video coming soon- Dose
- 5 × 30–45 sec
- How
- Hold a wall-sit or leg-extension hold at a pain-free depth — these load the tendon and reduce its pain.
- Watch for
- Isometrics are excellent for tendon pain. Keep below a sharp-pain level.
Manage the jumping and deep-loading volume without full rest. Isometrics ease tendon pain — use them.
✅ Ready for the next phase when:
Daily-activity pain settles and isometrics are comfortable.
Tracking Your Progress
The weekly stability check: am I better, the same, or worse than last week?
Better
Stay the course; progress the load as pain shrinks to only high demand.
Same
Change the load, tempo, or volume; make sure you're doing heavy-slow/eccentric work.
Worse
Drop back a phase and reduce load; re-check you've managed the jumping volume.
The Rules That Govern This Protocol
- 1Manage the jumping and deep-loading volume while you rebuild.
- 2Load the tendon progressively — isometrics, then heavy-slow and eccentric.
- 3Reintroduce jumping and plyometrics last, and gradually.
- 4No lasting increase in pain after a session (brief settling discomfort is okay).
Movement You Love Is Therapy. This protocol is general education based on course rehabilitation materials and standard principles. It is not medical advice, diagnosis, or treatment, and does not create a provider–patient relationship. If pain is severe, worsening, or unexplained, see a licensed provider.