If you’ve ever felt a sharp or nagging pain just below your kneecap during or after running, jumping, or squatting, you’re not alone. Patella Tendinopathy (often called “jumper’s knee”) is one of the most common causes of anterior knee pain, particularly in runners, basketball players, volleyball players, and other athletes who perform repeated jumping or explosive movements. The good news is that with a targeted assessment and progressive rehabilitation, recovery is very achievable, and recurrence can be minimised.
What Exactly Is Patella Tendinopathy?
The patella tendon connects your kneecap (patella) to your shin bone (tibia) and plays a key role in extending the knee and absorbing the force from running, jumping, and landing. Patella tendinopathy develops when repetitive stress overloads the tendon, causing microscopic damage, collagen disorganisation, and pain¹.
Contrary to older beliefs, pain is not caused by inflammation alone. Modern research shows that tendinopathy is primarily a degenerative or reactive condition of the tendon², which is why targeted load management and rehabilitation are essential.
Why Does Patella Tendinopathy Happen?
Common contributing factors include:
- Quadriceps weakness or imbalance, particularly in the vastus medialis
- Sudden increases in training load, jump frequency, or intensity
- Poor landing mechanics or running technique
- Muscle tightness (quadriceps, hamstrings, calves)
- Inadequate recovery and fatigue
Identifying the factors specific to you is essential for preventing recurrence and achieving lasting recovery.
The Evidence Behind Patella Tendinopathy Treatment
Research consistently shows that progressive tendon loading — rather than rest alone — is the most effective approach.
- Eccentric and heavy slow resistance exercises can reduce pain by 40–80% and improve function by 20–50%³.
- Multimodal rehabilitation, including movement retraining, flexibility work, and load management, can further improve outcomes⁴.
- Rest or stretching alone usually provides minimal long-term improvement.
How Physio On the Green can Help:
Ultrasound Imaging
Ultrasound allows us to assess tendon structure, identify areas of degeneration, and rule out other sources of knee pain. It also guides precise interventions, such as targeted injections if indicated.
Running & Biomechanical Assessment
Using high-speed video analysis, we evaluate your running, landing, and jump mechanics. Small inefficiencies such as knee valgus, hip drop, or poor shock absorption can place extra stress on the patella tendon. Correcting these movements is crucial for recovery and long-term prevention.
Strength Testing & Force Decks Analysis
We measure quadriceps, hamstring, and calf strength, as well as load distribution during single-leg tasks. Using the VALD force Decks, this helps us design a rehabilitation program tailored to your specific weaknesses and asymmetries.
Tailored Rehabilitation and Recovery
Our programs focus on progressively loading the tendon through exercises like squats, step-ups, and jump training, combined with movement retraining, manual therapy, and guided Pilates-based conditioning. Massage and soft-tissue techniques help relieve surrounding tightness, while exercise therapy rebuilds tendon capacity for long-term performance.
Extracorporeal Shockwave Therapy (ESWT)
For stubborn cases, shockwave therapy can be an effective adjunct. High-energy sound waves stimulate tendon healing, improve circulation, and reduce pain sensitivity. Recent evidence supports its use:
- Clinical trials show significant pain reduction and improved function when used alongside targeted exercise⁵.
- Systematic reviews suggest it can accelerate recovery in chronic tendinopathy, though therapy should be combined with load management and strengthening⁶.
Top 5 Reasons for Patella Tendinopathy
- Quadriceps weakness or imbalance
- Rapid increase in training load or jump frequency
- Poor landing or running mechanics
- Muscle tightness and fatigue
- Inadequate recovery
Key Takeaway
Patella Tendinopathy can be frustrating, but it’s highly treatable. With a structured, evidence-based rehabilitation plan and a focus on the underlying causes, you can get back to running, jumping, and playing pain-free.
At Physio on the Green, we combine ultrasound imaging, strength and force testing, shockwave therapy, and biomechanical assessments to provide a complete, personalised recovery plan.
Written by Darcy Johnston | Physiotherapist | Head of Clinical Services | Physio on the Green
References
- Khan KM, et al. Patellar tendinopathy: clinical diagnosis, load management, and advice for athletes. Br J Sports Med. 2002;36:127–131.
- Cook JL, Purdam CR. Is tendon pathology a continuum? A pathology model to explain the clinical presentation of load-induced tendinopathy. Br J Sports Med. 2009;43:409–416.
- Kongsgaard M, et al. Heavy slow resistance versus eccentric training for patellar tendinopathy: a randomized controlled trial. Am J Sports Med. 2009;37:201–210.
- van Ark M, et al. Conservative management of patellar tendinopathy: a systematic review. Br J Sports Med. 2016;50:145–152.
- Notarnicola A, et al. Shockwave therapy in patellar tendinopathy: a systematic review. Muscles Ligaments Tendons J. 2015;5:278–284.
- Zwerver J, et al. Extracorporeal shockwave therapy for patellar tendinopathy: a review. Br J Sports Med. 2011;45:326–330.