First, it’s important to understand that patellar tendinopathy (jumper’s knee) is the degeneration of the patellar tendon. Tendinopathy refers to the degeneration of a tendon, while tendinitis is the inflammation of a tendon. Since the two often occur together, both terms are mentioned in the headline.
So, patellar tendinopathy, also known as “jumper’s knee,” is the degeneration (and sometimes inflammation or partial rupture) of the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia).
Find more injury-related topics at the [injuries main page].
Description: Jumper’s Knee
The patellar tendon connects the kneecap to the shinbone. This tendon is very strong and helps the quadriceps extend the leg. (The hamstrings bend the leg; the quadriceps extend it.)
When you jump, your quadriceps and patellar tendon bear most of the stress, while the calves contribute by extending the ankles. When landing, the quadriceps and patellar tendon again take the majority of the load.
People who participate in sports involving frequent jumping or rapid changes in direction—like Wushu, volleyball, basketball, and similar activities—are at high risk of developing jumper’s knee. Repeated strain can cause micro-tears or collagen degeneration in the tendon.
Symptoms: Jumper’s Knee
- Pain under or on the kneecap
- Stiffness in the knee after exercise
- Pain when contracting the quadriceps or performing a single-leg squat
- Possible calf weakness
- General leg weakness
- Poor balance
Who is Susceptible: Jumper’s Knee
- Athletes in sports with frequent jumping, landing, or quick direction changes
- Wushu and XMA, especially on hard surfaces
- Volleyball, basketball, soccer (especially on sticky or uneven surfaces), badminton, tennis
Treatment: Jumper’s Knee
Grade 1: Pain only after training
- Continue training, but apply cold therapy (ice) to the knee after workouts
- Use a knee support to protect the tendon and keep the knee warm during activity
- Strengthen the quadriceps and patellar tendon (e.g., slow leg extensions with light or no weights, 20+ repetitions per set)
- Consult a sports injury specialist or therapist, who may provide:
- Anti-inflammatory medication
- Ultrasound or laser therapy
- Massage techniques
- Personalized rehabilitation program
Grade 2: Pain before and after training (reduces with warm-up)
- Adjust training to reduce tendon load
- Avoid jumping or sprinting; replace with steady running, swimming, or water running if needed
- Consult a sports injury specialist or therapist
Grade 3: Pain too severe to train
- Stop high-impact activities; low-impact exercise like swimming or cycling is recommended
- Consult your doctor
- Use massage techniques
- Begin a structured rehabilitation program (stretching, strengthening, etc.)
Grade 4: Pain throughout the day
- Rest for 2–3 months
- Consult your doctor immediately
- Massage and rehabilitation should start immediately
- If conservative treatments fail, surgery may be necessary, such as:
- Excision of the affected tendon area
- Lateral release (small cuts at the sides of the patellar tendon to relieve pressure)
Important: Surgery should be a last resort and never attempted at home. Recovery may take 6–12 months, including rest, rehabilitation, and strengthening.
Trainer Advice: Jumper’s Knee
- Warm up and stretch before workouts
- Use weights occasionally to regenerate the degenerated patellar tendon
- Perform 20+ repetitions per set with light weights
- Avoid heavy weights or low repetitions (5 or fewer), as this may worsen the condition
Related Topics
- Leg Extension
- Quadriceps Stretch
- The Squat
- Osgood Schlatter Syndrome
- Frog Jumps (not recommended for rehabilitation)
Videos: Jumper’s Knee