Patellar Tendinopathy often begins with a sharp ache just below the kneecap that makes simple movements feel heavier. Squats lose their familiar rhythm. Stairs become something you think twice about. Jumps that once felt easy now feel uncertain.
This condition, often called jumper’s knee, can take the joy out of sport and daily activity. But the discomfort does not have to be permanent.
Sports therapy offers clear and practical support that helps you reclaim your movement. Treatment focuses on building strength, improving tendon capacity and reducing unnecessary strain so the knee can feel powerful again.
The patellar tendon connects the kneecap to the shin bone. It helps you straighten your knee, jump, land and change direction. It also plays a key role in slowing down safely during movement.
Tendinopathy occurs when the tendon becomes irritated by repeated loading. The fibres inside the tendon become sensitive or less organised, reducing its ability to absorb force.
Many people feel it as a sharp ache at the front of the knee, especially during activities that involve bending and pushing off the ground.
You might also notice stiffness after rest that improves with gentle movement. This pattern helps guide treatment decisions and the pace of rehabilitation.
The patellar tendon is strong, but it has limits. When the load placed on it exceeds its current capacity to cope, the tissue can become strained and far more reactive to everyday forces.
A sudden jump in training volume, an overly quick return to sport after time off, or changes in technique or footwear can all add pressure to the tendon that it isn’t yet ready to handle. As a result, it becomes reactive and less efficient at absorbing force.
Recovery focuses on rebuilding capacity through steady, progressive loading rather than relying on rest alone.
Healthy tendon function relies on strong muscles around the knee. The quadriceps are especially important because they attach directly to the kneecap and patellar tendon. When they are weak or fatigued, the tendon absorbs more force than it should.
The glutes and hamstrings also contribute. They help stabilise the leg and guide movement. When these muscles lack strength or coordination, the patellar tendon can become overloaded. A balanced, strong lower body distributes force more evenly and reduces stress on the front of the knee.
The patellar tendon works hardest during activities that involve jumping and landing. Sports such as basketball, volleyball and football place high forces through the tendon. Sudden increases in these movements can overwhelm the tissue.
Technique also matters. Landing with the knee drifting inward or with poor hip control places more load on the tendon. These patterns can appear gradually and often go unnoticed. Sports therapy helps identify and adjust them so your training becomes safer and more efficient.
Quadriceps strength and control allow the knee to manage load effectively. When these muscles fatigue or lack coordination, the tendon takes on too much of the work. Tight quadriceps can also influence how the kneecap moves, creating more pressure on the tendon.
Hip strength is another key factor. Strong glutes help keep the knee aligned during squats, running and landing. When the hips lack strength, the knee may drift inward and place extra strain on the patellar tendon. Improving hip control creates a more stable foundation for the knee.
Sports therapy supports recovery through structured exercise and hands-on treatment. Rest alone rarely solves tendinopathy. Instead, the tendon needs controlled loading to reorganise its fibres and become stronger.
Heavy, slow resistance exercises are often central to rehabilitation. These movements teach the tendon to tolerate force again. Your therapist may also use manual techniques to reduce tightness in the quadriceps or calves. Easing this tension helps the kneecap and tendon move more freely.
To accelerate healing, we often use supplementary treatments like Shockwave Therapy to help stimulate blood flow and regeneration in the tendon tissue. Additionally, your therapist may use Acupuncture to help manage pain and Kinesiology Taping to provide sensory feedback and support during activity.
We combine these with Tailored Rehab programmes and advise on beneficial Supplements.
For chronic or unresponsive cases of Jumper’s Knee, Extracorporeal Shockwave Therapy (ESWT) is an essential non-invasive intervention. The treatment delivers focused, high-energy acoustic waves directly to the proximal patellar tendon (the area just below the kneecap).
ESWT is distinct from other modalities because it provides a potent cellular-level stimulus: it triggers a controlled microtrauma that forces the body out of a chronic, stagnant inflammatory cycle and into a regenerative healing phase.
This action effectively reduces the pain response, breaks down any microcalcifications, and stimulates the repair of the tendon’s collagen matrix, which is crucial for restoring the tensile strength needed to handle the high forces of jumping and landing.
Returning to sport requires a thoughtful, steady approach. Early rehabilitation may include isometric exercises that load the tendon without movement. Once these feel comfortable, you progress to heavier strength work. This prepares the tendon for the demands of jumping and sprinting.
When your knee responds well to strength training, you begin small hopping drills and controlled landings. These reintroduce impact in a manageable way.
Sport specific movements come next, such as short sprints or gentle cutting. Your therapist helps you recognise which sensations are safe and which indicate the need to adjust.
Your knee is designed for power and movement. When the patellar tendon becomes sensitive, it simply needs structured loading and steady guidance. Sports therapy helps restore confidence by strengthening the tissues that support the knee and teaching you how to manage load safely.
With consistent practice, the knee becomes more resilient. You can return to running, training and sport with greater ease and trust in your movement. Thoughtful habits and balanced loading protect the tendon so you can stay active with confidence.
