Patella Tendinitis: Symptoms, Causes, and a Rehab Plan That Works
What is Patella Tendinitis?
Patella tendinitis, also referred to as patellar tendinopathy or jumper’s knee, is a condition that causes pain in the front of the knee, just below the kneecap. It’s caused by overuse or repeated stress on the patellar tendon — the band of tissue connecting your kneecap (patella) to your shinbone (tibia). This tendon helps transmit force from the quadriceps muscles to the lower leg during activities like jumping, squatting, or running.
Patella tendinitis is considered a load-related condition. In simple terms, the tendon has been stressed more than it can recover from, leading to pain and structural changes within the tissue. Despite the suffix “-itis” suggesting inflammation, most research now categorizes this condition as a tendinopathy, which is more about degeneration than inflammation【1】.
Signs and Symptoms of Patella Tendinitis
The most common symptom of patella tendinitis is pain at the bottom of the kneecap, especially during or after activities involving knee loading — jumping, sprinting, decelerating, or squatting. Other symptoms include:
Localized tenderness to touch
Pain with stairs, prolonged sitting, or getting up from a chair
Morning stiffness or discomfort after rest
Worsening of symptoms with activity, especially explosive or repetitive movements
Importantly, pain usually warms up during exercise but can become more intense post-activity or the next day.
Who Gets Patella Tendinitis?
Patella tendinitis typically affects active individuals, particularly those engaged in sports involving repetitive jumping and landing such as basketball, volleyball, netball, tennis, and track and field【2】. It also commonly appears in runners who increase intensity or volume too quickly, or gym-goers who overload squats or plyometric work.
While it’s more prevalent in young, athletic populations (15–35 years), it can also occur in recreational exercisers or weekend warriors who jump back into high-load training after time off.
How Patella Tendinitis Presents Clinically
In clinic, patella tendinitis usually presents as a localized, sharp or aching pain just under the kneecap that’s aggravated by squatting, stairs, jumping, or running. Range of motion is often full but painful. There may also be quadriceps tightness, hip weakness, or signs of poor movement control — especially with single-leg tasks.
At Scope, we also assess load tolerance, tendon reactivity, and strength imbalances, as these guide your rehabilitation progress and long-term recovery plan.
Treatment for Patella Tendinitis
Treatment for patella tendinitis is not about rest alone — it’s about modifying load while progressively rebuilding the tendon’s capacity. The key is controlled, targeted exercise rehab to gradually strengthen the tendon and surrounding musculature.
Hands-on treatment like massage or dry needling may provide short-term relief, but long-term improvement requires a structured strength program. Tendon rehab takes time, but with the right plan, outcomes are excellent.
Isometric Exercises for Patella Tendinitis
Isometrics are a great starting point to reduce pain and begin building tendon tolerance. They involve holding a position without movement, which loads the tendon safely.
Wall squat holds
3–5 sets of 30–45 seconds at 60–90° knee bend. Begin with both legs, then progress to single-leg.Knee extension holds (using a machine or resistance band)
3 sets of 45 seconds at a challenging but tolerable intensity, aiming to reduce pain levels by 2–3 points post-exercise.
Single-leg wall squat holds
3 sets of 20–30 seconds once bilateral holds are pain-free and controlled.
These isometrics can be performed daily during the early phase to reduce pain and improve muscle activation【3】.
Dynamic Strength Exercises for Patella Tendinitis
Once isometric strength is established, dynamic exercises help restore movement, control, and load capacity.
Goblet squat
3 sets of 8–10 reps, slow and controlled. Emphasis on knee tracking and even weight through both feet.Split squats (bodyweight progressing to dumbbells)
3–4 sets of 8–12 reps per leg. Start with a short stance to limit knee stress, progressing to deeper ranges and more forward knee travel.Single-leg squats (box or assisted)
3 sets of 6–8 reps focusing on control, knee alignment, and avoiding hip drop.Loaded split squats
Progress from bodyweight to moderate dumbbells once technique is solid and pain-free. 3 sets of 6–8 reps.Drop jumps and drop landings
Introduce once strength and control are established. 2–3 sets of 4–6 reps, focusing on soft landings and reactive control.
Each of these movements progressively loads the tendon in a way that mimics sport-specific demands. Pain during rehab should stay under a 3–4/10 and not spike the following day.
General Rehab Progression for Patella Tendinitis
Tendon rehab should follow a clear phased approach:
Pain Reduction + Isometrics
Strength Building (bilateral and unilateral exercises)
Power and Plyometrics (drop landings, jump drills)
Return to Sport
Skipping steps or returning too early to high-impact activity can cause flare-ups or re-injury. Each phase is based on achieving targets — not timeframes.
Return to Running and Sport with Patella Tendinitis
For runners, return should be gradual and based on tolerance. Begin with a walk-jog program (e.g. 1 min jog / 2 min walk x 5) every second day. Increase volume before intensity. Track symptoms 24 hours post-run — if pain increases or stiffness worsens the next morning, reduce or repeat the last step.
Key markers before return to sport:
90%+ quad strength compared to the uninjured side
Pain-free single leg squat and hop tests
Drop jump control and landing capacity
Completion of progressive jumping, running, and change-of-direction drills
For team or court sports, reintroduce training sessions (e.g. warm-ups, drills) before full return to competition. It’s critical to build not just fitness, but tendon capacity for sport-specific loads.
Final Thoughts on Patella Tendinitis Recovery
Patella tendinitis can be frustrating, but it’s highly treatable with the right approach. Avoid chasing short-term fixes like rest or passive treatments alone. Instead, focus on a progressive, load-based rehab program that restores strength, movement control, and tendon capacity.
If you’ve been battling patella tendinitis or pain at the front of your knee that’s stopping you from running, training or playing sport — we’re here to help.
We’ve helped hundreds of clients overcome tendon pain with our structured, supportive, and science-backed approach. Learn more and get started with our Back 2 Your Best Rehab Program today.
References
Cook, J. L., & Purdam, C. R. (2009). Is tendon pathology a continuum? British Journal of Sports Medicine, 43(6), 409-416.
Lian, Ø., Engebretsen, L., & Bahr, R. (2005). Prevalence of jumper’s knee among elite athletes from different sports. The American Journal of Sports Medicine, 33(4), 561–567.
Rio, E., et al. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine, 49(19), 1277–1283.
