Patellar tendinopathy, often called “jumper’s knee,” is a common condition that causes pain in the front of the knee, just below the kneecap. It mostly affects athletes whose sport requires frequent jumping or running- hence the name “jumper’s knee.”
At the front of your knee, there’s a thick, strong band called the patellar tendon. This tendon connects your kneecap (the patella) to your shinbone. When you run, jump, or even climb stairs, the patellar tendon helps you control your knee and gives you the power to move.
Over time, especially with excessive repeated stress or overuse, this tendon can become irritated or damaged. When this occurs, this is called patellar tendinopathy- a condition where the tendon becomes painful and inflamed due to doing too much too soon.
Common Signs
- Pain just below the kneecap, especially when jumping or running, or from prolonged sitting, squatting, and stairs
- Tenderness where the patellar tendon is
- Stiffness or soreness when you first get up in the morning or after sitting for a while.
How to manage patellar tendinopathy
1.Load management: Doing too much too soon will delay recovery and can make the pain worse. In contrast, doing too little will also delay recovery. Striking a balance between not doing too little and not doing too much can be tricky but is essential for ensuring a speedy recovery.
2. Activity modification: Eliminate or modify the things that hurt the knees the most to prevent unnecessary irritation to the patellar tendon. Excessive irritation will only delay the recovery process.
3. Load the muscles and tendon: Tendons require gradual and progressive loading for healing and recovery of full function. This is where exercise plays an essential role. Depending on your goals the general progression for exercises are:
1. Isometric exercises/light resistance exercises
2. Heavy resistance exercises
3. Plyometric exercises
4. Return to sport
4. Understand the pain response: Tracking your pain levels is essential to knowing whether you are on the right or wrong track with exercises. Understanding pain levels will allow you to also know when to push harder or when to back off.
Summary
Patellar tendinopathy (jumper’s knee) is a common overuse injury affecting the tendon just below the kneecap, often caused by repetitive jumping or running. It can be managed through careful load management, activity modification, and progressive strengthening exercises. Monitoring pain levels helps guide recovery and prevent further injury.
Book an appointment today with our expert physiotherapists if you require guidance with managing your patellar tendinopathy!
