Patella Tendinopathy - Why am I getting knee pain from jumping and running ?

Joseph Smith
Sep 10
3 min read

Updated: Sep 26

Have you ever experienced pain just below your kneecap after jumping or running? If so, you might have a condition called Patellar Tendinopathy, also known as "jumper's knee." It’s a common injury in active people who love sports that involves jumping or quick movements.

Let’s break down what patellar tendinopathy is, why it happens, and how it can be treated.

What is patellar tendinopathy?

Your Quadriceps Muscle (the big muscle at the front of your thigh) is connected to your shin bone by a special tendon called the Patellar Tendon. It attaches your kneecap (patella) to your shinbone (tibia), and works like a spring, helping you jump, run, and land by storing and releasing energy.

Patellar tendinopathy happens when this tendon is overloaded—meaning it’s being asked to do too much. Over time, the tendon gets irritated, weak, and painful.

Why does the patellar tendon get hurt?

Patellar Tendinopathy develops in three stages:

Reactive Tendinopathy
- This happens when the tendon is suddenly stressed, like starting a new sport or increasing training intensity.
- The tendon thickens to try and handle the extra load.
Tendon Disrepair
- If the stress continues, the tendon’s fibers start to break down and become disorganized.
- This stage is often seen in athletes who repeatedly overload their tendons.
Degenerative Tendinopathy
- Over time, parts of the tendon can die due to overuse and lack of repair.
- This is more common in older individuals who’ve had long-term tendon problems.

Who is at risk?

Patellar Tendinopathy usually affects young athletes, especially those aged 15-30, who participate in sports like:

Basketball
Volleyball
Football
Tennis
Track and field (like high jump or long jump)

These sports involve repetitive jumping and landing, which place a lot of strain on the patellar tendon.

What does it feel like?

Two key symptoms of patellar tendinopathy are:

Pain below the kneecap: The pain is localized at the bottom of the kneecap, where the tendon attaches.
Pain during activity: The pain gets worse with activities that require jumping, running, or squatting—especially during high load, volume, or duration activities

The pain tends to increase with harder or faster movements and may reduce when you rest. It’s important not to confuse patellar tendinopathy with other knee problems, like patellofemoral pain syndrome, which can hurt during sitting, squatting, or climbing stairs.

How do you treat patellar tendinopathy?

Recovering from patellar tendinopathy takes patience and consistency. Treatment usually focuses on strengthening the tendon and reducing pain. Here’s how it’s done:

In-Season Care

If you’re in the middle of your sports season, isometric exercises (holding a position without moving) can help relieve pain without stressing the tendon too much. These are great for managing symptoms during busy times.

Rehabilitation (Rehab) Plan

Stage 1: Pain Relief
- Isometric exercises: Hold your knee in a bent position for up to 45 seconds. Do 5-6 repetitions with 2 minutes of rest in between.
- This reduces pain and helps protect the tendon.
Stage 2: Strength Training
- Perform slow and controlled exercises, like eccentric squats (lowering yourself slowly 5+seconds) to strengthen the tendon.
Stage 3: Energy Storage Exercises
- Add movements that require the tendon to store energy, such as light jumping or hopping drills.

Stage 4: Energy Storage and Release
- Finally, practice high-intensity activities, like sprints and powerful jumps, to prepare for returning to sports.

Preventing patellar tendinopathy

Warm up properly before sports.
Avoid sudden increases in training intensity.
Strengthen your leg muscles, especially your quadriceps and hamstrings.
Listen to your body: If you feel pain, don’t ignore it!

Patellar tendinopathy can be frustrating, but with the right treatment and care, you can get back to doing the activities you love. Remember to take it slow, follow your rehab plan, and keep your leg muscles strong to avoid re-injury.

At Move Sports Physio and Pilates, we're here to support your recovery every step of the way. Book Now to start your personalised rehab journey.

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