How to manage patellar tendonitis (jumper’s knee): tips for relief and prevention

Published: December 2024

Patellar tendonitis, also known as "jumper's knee," is a common condition that affects the tendon connecting your kneecap (patella) to your shinbone. This knee injury is especially common among athletes and active individuals, particularly those involved in sports with lots of jumping (hence the nickname), like basketball, netball, gymnastics, or volleyball. Symptoms often include pain and stiffness, which can worsen over time if ignored or be aggravated by continued play or training.

In this article, we’ll explore effective ways to manage patellar tendonitis, covering its symptoms, causes, and practical tips for relief and prevention to help you stay active and pain-free.

Patellar tendonitis, or "jumper’s knee," is a soft tissue injury affecting the patellar tendon—a strong band of tissue at the front of your knee that connects your kneecap (patella) to your shinbone (tibia). This tendon helps extend your knee and plays a key role in movements like jumping, running, and kicking.

This condition is common in athletes and can cause pain and discomfort, especially during movements like jumping, running or squatting.

People with patellar tendonitis typically experience pain just below the kneecap, which can range from a mild ache to a sharp or burning sensation, especially during physical activities. If left untreated, the pain can worsen over time, potentially reducing knee movement and strength.

Patellar tendonitis symptoms can vary depending on the severity of the conditions. Common symptoms include:

• Pain below the kneecap: A dull or sharp pain just below the kneecap or patella, which may be worsened with physical activity, especially jumping, running, or climbing stairs.
• Swelling: Mild swelling around the patellar tendon area, just below the kneecap. The tendon area may appear slightly puffy or inflamed. 
• Weakness: You may feel weakness in the knee, making activities that involve a lot of movement, like jumping or squatting, more difficult.
• Stiffness: Your knee may feel stiff, particularly after resting or in the morning, which makes it hard to bend or straighten your knee.
• Tenderness: The area around the patellar tendon may feel tender to the touch. 
• Pain during activity: The pain typically increases during activities that strain the knee, such as sports involving running or jumping. 

Early intervention can prevent the condition from worsening and help speed up recovery. If any of these symptoms persist or worsen, seeking medical advice for proper diagnosis and treatment is important. 

During the clinical examination, a doctor will ask about your symptoms, including the pain location, onset, and activity-related patterns. Then, the doctor will assess the knee for tenderness, swelling, and range of motion. They often apply pressure to the patellar tendon to pinpoint pain and check for thickening, which can indicate tendon irritation.

In severe cases, imaging tests such as ultrasound and MRI may be required to provide a comprehensive view of inflammation, degeneration, and micro-tears. These tests can help the doctor confirm patellar tendonitis if the symptoms and examination findings align.

Conditions that may be mistaken for patellar tendonitis include

• Patellofemoral pain syndrome: Pain around or behind kneecap rather than tendon inflammation, this is due to poor tracking or overuse.
• Quadriceps tendonitis: Inflammation of the tendon above the kneecap.
• Osgood-Schlatter disease: Painful swelling at the tibial tuberosity, common in kids and teens.
• Meniscus tears: Cartilage damage in the knee causing localised pain and instability.
• Knee Bursitis: Inflammation in the bursae around the knee, causing swelling and pain.

Proper diagnosis by a medical professional is important due to similar symptoms between patellar tendonitis and the other conditions.

Patellar tendonitis, or jumper’s knee, is caused by overuse or repetitive strain on the patellar tendon (a connection between the kneecap and the shinbone), which means overusing your knee or putting repeated stress on your patellar tendon. This is usually a sports injury, but any repetition of a certain motion, like climbing up or down stairs or jumping, can cause it.

Common causes of patellar tendonitis are:

Doing sports or activities involving frequent jumping, running, or sudden stops and changes in direction, such as basketball, volleyball, or soccer, can strain the patellar tendon significantly, leading to inflammation over time. If you need to do activities with a lot of movement, using knee protection is recommended to protect your knee from injuries. Learn how to wear a knee support.

Rapidly increasing the intensity, frequency, or duration of physical activities without any rest can overload the tendon and trigger irritation or microtears in your knee. It’s important to give your knee time to rest and recover between sessions of intense physical activity. 

Poor form during exercises or sports, such as incorrect landing mechanics after jumping or imbalanced movements, can increase stress on the knee joint and patellar tendon stress.

Weak or tight leg muscles, especially in the quadriceps, hamstrings, or calves, can create muscle imbalances that alter how force is distributed across the knee. This uneven force can strain the patellar tendon, increasing the risk of irritation or injury.  

Patellar tendonitis often develops gradually and can worsen over time without proper rest or treatment, therefore, solving these contributor factors can help prevent or manage the condition. Other causes of knee pain are a dislocated kneecap, runner’s knee, sprained knee, loose or broken cartilage, bursitis, and more. Find out more about other causes of knee pain. 

Patellar tendonitis treatment varies depending on the severity of your injury. A jumper’s knee can sometimes heal on its own, but this usually requires proper rest and avoiding activities that aggravate the tendon. Read more about how to treat patellar tendonitis below:

The first thing to do when you experience a jumper’s knee is to apply some ice over a towel on your knee for 20 minutes, two or three times a day after activities. This can help to reduce swelling, inflammation, and pain. Learn more about cold therapy for muscles and join paint here.

If your knee is still very painful, your doctor may recommend over the counter (OTC) medications to reduce pain and inflammation for short-term relief. Common pain relievers include ibuprofen (Advil, Motrin), naproxen sodium (Aleve), or acetaminophen (Tylenol). If the pain is severe, your healthcare provider might administer a corticosteroid injection into the area around your patellar tendon. This injection can be more effective in reducing severe inflammation temporarily.

If you have patellar tendonitis, wearing knee support can help you feel more comfortable during movement, enhance recovery, and reduce strain.

This can prevent further injury and promote healing by supporting the patellar tendon.

The Elastoplast Protective Knee Support helps manage patellar tendonitis by providing gentle compression and stability, reducing strain on the knee. It supports the patellar tendon during daily activities, aiding in pain relief and preventing further injury. This type of knee support is suitable for individuals with mild discomfort, those recovering from minor injuries, or those looking for extra support during everyday activities. 

For advanced flexibility and targeted compression, the Elastoplast Performance Knee Support is ideal for active individuals with patellar tendonitis. Its dynamic design allows for better movement while reducing inflammation and supporting recovery during high-impact activities. This knee support is especially suitable for athletes, or anyone involved in sports like basketball, volleyball, or running. Learn more how to wear a knee support.

If you experience severe pain from patellar tendonitis, your doctor may recommend wearing a brace or using crutches temporarily to prevent further damage. You may also need 6-12 physical therapy sessions, focusing on strengthening and stretching exercises to relieve tension on the tendon. For more severe cases, therapy may be extended, and additional treatments like ice therapy, ultrasound, or massage may be necessary. A healthcare provider will determine the ideal treatment plan based on your individual needs.

 Surgery for patellar tendonitis depends on the severity of the condition. In severe cases of a jumper’s knee that doesn’t respond to conservative treatments, surgery may be necessary to repair the patellar tendon. The most common procedures are tendon repair or tendon debridement, which involves opening the knee to remove or repair damaged tissue. 

A less invasive option is arthroscopic surgery, where small incisions are made to insert a camera and surgical instruments into the joint. This generally results in less tissue damage, faster recovery, and smaller scars compared to traditional surgery.

Surgery is typically considered after prolonged rest, physical therapy and other non-invasive treatments have failed. Your doctor will determine the best surgical option based on the severity of your condition.

The recovery time for patellar tendonitis varies depending on the severity of the condition, treatment methods, and individual factors such as age, overall health, and activity level.

• If you have mild patellar tendonitis, it may take between a few weeks to a couple of months to relieve the pain with conservative treatments like rest, physical therapy, and anti-inflammatory measures. 
• In moderate to severe cases, recovery can take several months, especially if the tendon is significantly damaged. If conservative treatments are no longer effective, advanced treatments such as surgery may further extend the recovery period, sometimes up to a year.

One of the most effective approaches to preventing patellar tendonitis is by avoiding overuse of your knees during high-impact sports and other physical activities. Here are some tips to help prevent jumper’s knee from developing:

• Gradually increase activity levels to avoid overloading the patellar tendon. Here’s some tips about how to get back into running after a knee injury. 
• Warm up and stretch before exercising, focusing on the quadriceps, hamstrings, and calves. Stretch again after working out.
• Allow time to rest and recover your knee after intense activity.
• Wear proper footwear and knee support.
• Avoid hard surfaces during high-impact activities.
• Pay attention to early signs of discomfort to prevent further injury.

By following these preventive measures, you can lower your risk of patellar tendonitis or jumper's knee and protect your knee health in the long term. If you experience persistent knee pain, consult a healthcare professional to address the issue before it worsens.