Patellar tendonitis, commonly known as jumper’s knee, is a condition where the patellar tendon is inflamed, which connects the kneecap (patella) to the shinbone (tibia).
It often affects athletes involved in sports requiring a lot of jumping (hence the name) and running.
Symptoms include pain and tenderness around the patellar tendon, swelling, and a tough time performing physical activities.
Let’s check out some of the best ways to get rid of that pain with patellar tendonitis exercises!
Why Exercises Are Important for Patellar Tendonitis/Jumper’s Knee
Exercises play a huge role in managing and recovering from patellar tendonitis.
They help strengthen the patellar tendon, improve flexibility, and reduce pain.
Consistently doing these exercises can improve the tendon’s resilience and prevent future injuries, which is something important to consider especially if you play sports.
Best Patellar Tendonitis Exercises
Doing a variety of exercises, including stretching, strengthening, and mobility exercises, can treat and manage patellar tendonitis super well.
It’s important to remember that your stage and degree of patellar tendonitis can be very different from someone else’s, so adjust these exercises as needed
Experiencing not-lasting discomfort with them is OK, but don’t push into pain.
Stretching Exercises for Patellar Tendonitis
Stretching is a great way to reintroduce the range of motion that the tendon needs to handle.
The key is to start with light stretching, not pushing too hard to aggravate things.
The ideal amount of time to aim for is 1 minute per stretch—you can break this up however you want (for example, 2 sets of 30 seconds, 6 sets of 10 seconds, etc.).
1. Quadriceps Stretch
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- Instructions: Stand on one leg and pull your other foot towards your buttocks, holding it with your hand. Keep your knees close together and push your hips forward slightly—you can pull your stretched knee behind you for a deeper stretch, but be careful not to aggravate your patellar tendonitis.
- Benefits: This stretch helps lengthen the quadriceps muscles, reducing tension on the patellar tendon and teaching it a full-stretched position.
2. Hamstring Stretch
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- Instructions: Sit on the ground with one leg extended and the other bent. Reach towards the toes of the extended leg, keeping your back straight—you want to bend at the hips, not your back!
- Benefits: Stretching the hamstrings can lower the strain on the knee and patellar tendon, as it works together with the quads in many movements.
3. Calf Stretch
- Instructions: Stand facing a wall with one foot forward and the target foot back. Keep your back leg straight and heel on the ground as you lean towards the wall to get that stretch.
- You can also do this by putting your front leg up on a bench or stool and leaning forwards on it, keeping your grounded leg’s heel on the ground.
- Benefits: This stretch targets the calf muscles, which can help improve overall knee mobility—fun fact, the gastrocnemius muscle attaches past the knee, which means it’s involved in knee flexion.
Strengthening Exercises for Patellar Tendonitis
Strengthening the muscles around the knee is one of the most important things for supporting the patellar tendon and reducing pain associated with patellar tendonitis.
Here are some great jumper’s knee strengthening exercises:
Straight Leg Raises
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- Instructions: Lie on your back with one leg bent and the other leg straight. Lift the straight leg to the height of the bent knee, hold for 2-3 seconds, and then lower it slowly.
- Benefits: This exercise strengthens the quadriceps without putting much strain on the patellar tendon. It’s a good initial exercise.
Wall Sits
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- Instructions: Stand with your back against a wall and slide down into a seated position with your knees at a 90-degree angle. Hold this position for 30-60 seconds. If it causes too much pain, start with less of a knee angle.
- Benefits: Wall sits help build strength in the quadriceps and glutes, providing better support for the patellar tendon.
Step-Ups
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- Instructions: Use a step or bench and step up with one leg, bringing the other leg to meet it. Step down and repeat with the opposite leg. You can adjust the height you’re stepping on to make it easier or harder.
- Benefits: This exercise strengthens the quadriceps and improves knee stability.
Mobility Exercises for Patellar Tendonitis
Improving knee mobility can help in the overall treatment of patellar tendonitis because it helps the tendon get used to being in all different ranges of motion again.
It also helps reduce pain and improve movement.
Foam Rolling
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- Instructions: Use a foam roller to gently roll over the quadriceps, hamstrings, and calf muscles. Spend extra time on any tight or sore spots. This is more so for short-term mobility gains.
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- Benefits: Foam rolling helps to release muscle tension and improve blood flow, helping recovery.
Patellar Mobilizations
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- Instructions: Sit with your leg straight and gently move your kneecap up and down, side to side, and in circles using your fingers.
- Benefits: This exercise helps improve the movement and flexibility of the kneecap, reducing pain and stiffness.
Tips for Safe Patellar Tendonitis Exercises
While doing exercises for patellar tendonitis, it’s important to take a couple precautions to avoid injuring yourself more:
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- Start Slowly: Begin with low-intensity exercises that are easy and pain-free, and gradually increase the intensity as your strength improves.
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- Listen to Your Body: Stop any exercise that causes sharp pain and consult a healthcare professional if the pain persists. Slight discomfort is generally OK, but anything past that means you’re pushing too hard.
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- Consistency is Key: Do the exercises regularly to see the best results. Once a day is a solid goal.
- Warm-Up and Cool Down: Always warm up before exercising and cool down afterwards to prevent injury. This could mean doing an easier exercise or doing a light walk.
Using the Skyhook Contact Mat for Reintroducing Jumping
As you progress in your recovery from patellar tendonitis, you want to reintroduce jumping activities gradually and safely.
A great tool for that is the Skyhook Contact Mat.
It’s a specialized mat designed to measure ground contact time and vertical jump height, providing valuable feedback that can help you monitor your progress and ensure you’re not overloading your patellar tendon.
You can also use it to see progression in how much pain you get with certain amounts of jumping forces.
Benefits of the Skyhook Contact Mat
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- Precise Measurement: The mat accurately measures ground contact time and jump height, allowing you to track improvements and adjust your training intensity accordingly.
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- Controlled Environment: By using the mat, you can perform jumps in a controlled environment, reducing the risk of overexertion or improper technique.
- Feedback for Progression: The data provided by the Skyhook Contact Mat helps you understand your capabilities and limits, ensuring a gradual and safe reintroduction to jumping.
How to Use the Skyhook Contact Mat
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- Warm-Up: Begin with a proper warm-up, including dynamic stretches and light cardio to prepare your muscles and tendons for jumping.
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- Start with Low Intensity: Perform low-intensity jumps initially, focusing on proper form and minimizing ground contact time.
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- Monitor Your Data: Use the feedback from the Skyhook Contact Mat to track your jump height and ground contact time, gradually increasing the intensity as your patellar tendon strengthens.
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- Progress Gradually: Increase the number of jumps and their intensity slowly, making sure that you don’t get pain or discomfort.
CHECK OUT THE SKYHOOK CONTACT MAT
Conclusion
Doing these patellar tendonitis exercises can really improve your knee health and boost recovery.
Consistency and patience are important, as is making sure that you perform the exercises correctly and safely.
By understanding how to strengthen the patellar tendon, you can manage your patellar tendonitis and prevent it from happening in the future.
FAQs
What is the fastest way to heal jumper’s knee?
The fastest way to heal jumper’s knee involves a combination of rest and specific exercises designed to strengthen the patellar tendon and surrounding muscles. Also, avoiding activities that aggravate things, considering anti-inflammatory treatments, and seeking professional medical advice can speed up healing.
Should I workout with jumper’s knee?
You should modify your workouts if you have jumper’s knee. Focus on low-impact exercises that don’t aggravate the condition, such as swimming or cycling, and do specific strengthening and stretching exercises for the knee.
Do knee braces help jumper’s knee?
Knee braces can provide support and stability to the knee, potentially reducing the pain and discomfort associated with jumper’s knee. They can also help by offloading stress from the patellar tendon. However, they should be used hand-in-hand with a treatment plan that includes rest, exercises, and potentially other therapies.
What makes jumper’s knee worse?
Jumper’s knee can be worsened by continued high-impact activities that strain the patellar tendon like jumping or running. Ignoring early symptoms and failing to rest or modify activities can lead to increased inflammation and pain.
Will jumper’s knee go away on its own?
Jumper’s knee might improve with rest and reduced activity, but it often requires targeted exercises and treatments to fully heal. Without proper intervention, the condition can stay or worsen over time.
Does KT Tape help jumper’s knee?
KT Tape can help manage jumper’s knee by providing support to the patellar tendon and reducing strain. It can help lower pain and improve function during some activities, although it’s definitely not a fix-all solution.
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