Patellar Tendinopathy (Patellar Tendonitis): Symptoms, Treatment & Recovery For Your Knee Pain
Patellar Tendinopathy (Jumper's Knee): How Physiotherapy, Bracing, Acupuncture and Hyaluronic Acid Injections Can Help
Patellar tendinopathy, commonly known as Jumper's Knee, is one of the most common causes of pain at the front of the knee. It affects active individuals, runners, footballers, gym-goers and people whose jobs involve frequent kneeling or repetitive squatting.
Although traditionally called patellar tendonitis, research now shows that many long-standing cases involve degeneration of the tendon rather than ongoing inflammation, which is why the preferred medical term is patellar tendinopathy.
The good news is that most patients improve with the correct rehabilitation programme. At Elite Joint Solutions, we combine hands-on physiotherapy, massage therapy, acupuncture, progressive rehabilitation and, in selected cases, advanced treatments such as hyaluronic acid injections to help patients recover more quickly and safely.
What is the Patellar Tendon?
The patellar tendon connects the bottom of the kneecap (patella) to the shin bone (tibia). Every time you walk, climb stairs, squat or jump, this tendon transmits huge forces from your quadriceps muscle.
Repeated overload can cause microscopic damage to the tendon, resulting in:
Pain below the kneecap
Tendon thickening
Reduced ability to jump or run
Stiffness after rest
Weakness of the quadriceps
What Causes Patellar Tendinopathy?
Several factors increase the risk:
Jumping sports (football, basketball, volleyball)
Running
Rapid increases in training
Weak quadriceps muscles
Weak gluteal muscles
Poor landing mechanics
Tight quadriceps and calf muscles
Reduced ankle mobility
Flat feet or poor biomechanics
Excess body weight
Inappropriate footwear
Common Symptoms
Patients commonly describe:
Pain directly below the kneecap
Pain when climbing stairs
Pain after sitting for prolonged periods
Pain during squats
Pain when jumping or landing
Morning stiffness
Tenderness over the tendon
Reduced sporting performance
Pain is often worse at the beginning of exercise, improves slightly once warmed up, then returns afterwards.
Simple Treatments You Can Try at Home
1. Relative Rest
Complete rest is rarely necessary.
Instead:
Reduce jumping activities
Avoid repeated deep squats
Reduce running temporarily
Continue gentle movement where comfortable
2. Ice
Ice can help reduce pain after activity.
Apply:
15–20 minutes
3–4 times daily
Particularly after sport or exercise
Always wrap the ice pack in a towel.
3. Heat
Heat is often useful before exercise to improve circulation and reduce stiffness.
Try:
Heat pack
Warm shower
Heated wheat bag
for 10–15 minutes before exercising.
4. Medication
Simple pain relief may help during painful flare-ups.
Examples include:
Paracetamol
Ibuprofen
Naproxen (if appropriate)
Anti-inflammatory gels
Always seek advice from your pharmacist or healthcare professional if you have asthma, stomach ulcers, kidney disease or take blood-thinning medication.
The Best Exercises for Patellar Tendinopathy
single leg dip for tendonitis squat for patella tendinopathy resisted squat for knee tnedon pain
Exercise is the cornerstone of treatment.
Isometric Exercises
Excellent for reducing pain.
Examples include:
Wall sits
Spanish Squats
Static leg press holds
These often reduce pain within minutes.
Heavy Slow Resistance Training
As pain settles, gradually progress to:
Squats
Leg press
Split squats
Step-ups
Romanian deadlifts
Calf strengthening
The load is slowly increased over several weeks.
Eccentric Exercises
One of the most researched treatments.
Decline squats performed slowly help stimulate tendon remodelling.
Typical programme:
3 sets
15 repetitions
Daily
Progressively increase resistance
Stretching
Regular stretching of:
Quadriceps
Hamstrings
Calves
Hip flexors
may reduce excessive loading through the knee.
Knee Bracing
At Elite Joint Solutions we also offer selected braces from Össur, including the Formfit® Pro Knee range.
A brace may help by:
Improving knee stability
Reducing strain through the patellar tendon
Improving confidence during activity
Supporting return to sport
Providing compression that may reduce discomfort
For some patients, a simple patellar tendon strap may also reduce pain during sporting activities.
Many clinics simply prescribe exercises.
At Elite Joint Solutions, we believe the best outcomes often come from combining several evidence-based treatments.
Our approach may include:
Hands-on treatment can help:
Reduce muscle tightness
Improve local blood flow
Reduce tendon sensitivity
Release tight quadriceps
Improve flexibility around the knee
Treatment is often directed not only at the tendon itself but also the quadriceps, IT band, calf muscles and surrounding soft tissues that may contribute to excessive loading.
Progressive Rehabilitation
Every rehabilitation programme is individually designed.
We gradually progress through:
Pain reduction
Strengthening
Functional movement
Plyometric training
Return-to-running
Return-to-sport testing
Rather than simply treating the pain, we aim to address the underlying biomechanical factors that contributed to the injury.
Acupuncture may help:
Reduce pain
Decrease muscle spasm
Improve relaxation
Enable patients to perform rehabilitation exercises more comfortably
Many patients find it particularly helpful when pain has been present for several months.
When symptoms persist despite a comprehensive rehabilitation programme, we also offer hyaluronic acid (HA) injections for selected patients.
Unlike corticosteroid injections, which are generally avoided around weight-bearing tendons because of concerns about tendon weakening, hyaluronic acid has been investigated as a potential option for chronic tendinopathies.
Potential benefits include:
Reducing tendon pain
Improving tendon gliding
Supporting tendon healing
Helping patients return to rehabilitation sooner
Lower theoretical risk of tendon weakening compared with corticosteroids
At Elite Joint Solutions we work with leading HA manufacturers, including Ostenil®, Biolevox® and Cingal®, allowing us to tailor treatment to the individual patient.
Not everyone with patellar tendinopathy requires an injection. We reserve these treatments for patients whose symptoms have persisted despite appropriate rehabilitation and after a thorough assessment.
When Should You Seek Professional Help?
Consider booking an assessment if:
Pain lasts longer than 6–8 weeks
You cannot return to sport
Walking becomes painful
Your knee repeatedly flares up
Home exercises are not helping
Pain is affecting work or sleep
Early assessment often prevents a small tendon problem from becoming a long-term condition.
Why Choose Elite Joint Solutions?
At Elite Joint Solutions, we offer a unique combination of treatments rarely available in one clinic.
✔ Over 20 years of musculoskeletal experience
✔ Advanced Practitioner-led assessment
✔ Hands-on physiotherapy
✔ Deep soft tissue massage
✔ Deep friction therapy
✔ Progressive rehabilitation
✔ Acupuncture
✔ Advanced knee bracing
✔ Private prescribing where appropriate
✔ Hyaluronic acid injections
Rather than relying on one treatment alone, we tailor an individual management plan designed to get you back to work, sport and daily life as quickly and safely as possible. contact us
References
National Institute for Health and Care Excellence. Musculoskeletal conditions: assessment and management.
National Institute for Health and Care Excellence. Osteoarthritis in over 16s: diagnosis and management (NG226).
European Society of Sports Traumatology, Knee Surgery and Arthroscopy. Consensus on patellar tendinopathy.
Malliaras P, Cook JL, Purdam C, Rio E. Patellar tendinopathy: clinical management. British Journal of Sports Medicine. 2015.
Kongsgaard M et al. Heavy slow resistance training versus eccentric training for patellar tendinopathy. American Journal of Sports Medicine. 2009.
Frizziero A et al. Hyaluronic acid in the treatment of tendinopathies: systematic review. Muscles, Ligaments and Tendons Journal. 2015.
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