What is patellar tendinopathy?

Patellar tendinopathy is a condition where the tendon below the kneecap becomes painful and irritated, usually from repeated loading during running, jumping, squatting or change-of-direction activities.

What causes pain just below the kneecap?

Pain just below the kneecap is often related to overload of the patellar tendon, especially when training volume or intensity increases quickly or when landing and jumping mechanics place extra stress on the tendon.

How long does patellar tendinopathy take to improve?

Recovery from patellar tendinopathy can take several months. Many people notice early improvements within a few weeks of progressive strengthening and load management, but full recovery usually depends on consistent exercises and careful changes to sport or work demands.

Can patellar tendinopathy improve without surgery?

Many people improve without surgery when they follow a structured rehabilitation program and adjust training load. Surgery is generally considered only when symptoms persist despite a thorough course of non-surgical care.

When should I see a physiotherapist for patellar tendon pain?

You should consider seeing a physiotherapist if patellar tendon pain lasts more than a few weeks, limits your sport or work, or keeps returning when you increase your training. A physiotherapist can assess your knee, review contributing factors and plan a staged recovery.

Patellar Tendinopathy (Jumper’s Knee)

Article by John Miller, Zoe Russell

Patellar Tendinopathy (Jumper’s Knee)

Patellar tendinopathy, often called jumper’s knee, is a common cause of front of knee pain. It usually affects people who jump, sprint, change direction quickly or increase their training load too fast. The patellar tendon links your kneecap to your shinbone and plays a key role in running, squatting and landing.

When this tendon is exposed to more load than it can tolerate, irritation can develop. Over time, this can lead to pain, stiffness and reduced performance. A physiotherapist can assess the tendon, discuss suitable load changes and guide a structured program to help you return to sport safely.

Read more: Knee Pain | Knee Sports Injury | Tendinopathy

Book Online Call Us

All private health funds · HICAPS on-the-spot · APA Physiotherapists · Remedial Massage · Exercise Physiology

Physiotherapist assessing patellar tendinopathy during a knee examination. — A Physiotherapist Assessing Patellar Tendon Pain During A Knee Examination.

Why does Patellar Tendinopathy occur?

The patellar tendon stores and releases energy each time you jump, land or squat. Problems occur when load rises faster than the tendon can adapt. This may happen with sudden training changes, new jumping drills or a return from time off.

Instead of a simple strain, patellar tendinopathy is an overload condition linked to changes within the tendon. Pain often builds gradually and may worsen as training intensity increases.

Common contributing factors include:

Sudden increases in training volume or intensity
Frequent jumping or sprinting
Tight or weak quadriceps, gluteal or calf muscles
Poor landing technique or knee valgus
Reduced ankle mobility
Inadequate sleep or recovery

How does Patellar Tendinopathy present?

Patellar tendinopathy typically causes pain just below the kneecap at the tendon attachment. Stiffness in the morning or after sitting is common. Pain may settle slightly after warming up but return later.

Pain below the kneecap with jumping or squatting
Discomfort walking downstairs
Stiffness after rest
Reduced explosive power

How is Patellar Tendinopathy diagnosed?

A physiotherapist can usually diagnose patellar tendinopathy through a movement and tendon-loading assessment. Imaging may help in some cases but is not always required. Your symptom behaviour, function and sport demands guide treatment decisions.

What are helpful treatment options?

Most people manage patellar tendinopathy with structured exercise and load adjustments. Rest alone may ease symptoms but often delays progress. A good program gradually increases tendon strength and load tolerance.

Common treatment components include:

Load management: Adjusting jumping and gym load to control symptoms. See load management strategies.
Isometric exercises: Short holds to settle pain and improve tendon load tolerance.
Slow, heavy strengthening: Squats, split squats, step-downs and leg presses.
Energy storage drills: Hopping, jumping and agility work for later stages.
Movement retraining: Improving landing control and trunk stability.
Adjunct therapies: Shockwave or dry needling may assist when combined with exercise.

Latest scientific research

Recent studies support progressive strengthening and load monitoring as key elements of patellar tendinopathy rehabilitation.

Mendonça et al. (2020): Exercise-based physio improves pain and function. PubMed Link
Breda et al. (2021): Progressive loading outperforms eccentric-only programs. PubMed Link
Núñez-Martínez et al. (2022): Monitoring symptoms and load improves outcomes. PubMed Link
Charles et al. (2023): Shockwave adds limited benefit compared with exercise. PMC Link

Can patellar tendinopathy heal without surgery?

Yes. Many people improve with the right loading program and consistent strengthening. Surgery is considered only when comprehensive non-surgical options have been tried.

FAQs about Patellar Tendinopathy

Why do I have pain below my kneecap?
This pain is often due to patellar tendon overload.
Read more: Knee Sports Injury

How is jumper’s knee treated without surgery?
Exercise and load progression are central.
Read more: Tendinopathy

What exercises help?
Isometrics, slow heavy squats and later-stage plyometrics.
Read more: Common Tendon Injuries FAQ

Who gets patellar tendinopathy?
Athletes in jumping and sprinting sports.
Read more: Jumping Injuries

When should I see a physiotherapist?
If pain limits training or lasts several weeks.
Read more: Sports Injury Management

Conclusion

Patellar tendinopathy can be frustrating, but a structured program helps build tendon strength and restores confidence. Consistency and planned progression support long-term improvement.

What to Do?

If patellar tendon pain is affecting sport or daily life, consider booking a physiotherapy assessment for tailored guidance and a structured loading plan.