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How to treat jumper's knee


If you experience knee pain when running or jumping you may suffer from jumper’s knee (patellar tendinitis). On this page, you can find information about the causes of jumper’s knee, symptoms and what you can do to treat your injury yourself.

Start treating your jumper's knee right now!

What is jumper’s knee?

Jumper’s knee is a frequent type of injury that most often affects athletes who perform activities involving a lot of jumps or kicks. From the thigh muscle (the quadriceps), a large tendon runs across your kneecap and connects to the kneecap on your shin. It is this tendon (the kneecap tendon, ligamentum patellae) that is irritated and damaged when you suffer from jumper’s knee.

##Causes of jumper’s knee The function of the thigh muscle and the kneecap tendon is to stretch the knee, and they are therefore used extensively for both setting off and landing when jumping and running. The pain is caused by overloading the knee through, for example, repetitious movements that strain the tendon or any kind of increased activity level that exceeds the tolerance of the tissue in the tendon. With age, the kneecap becomes more rigid and this increases the risk of injury. When the kneecap tendon is overloaded, it becomes inflamed, which consists of a sterile inflammation that produces swelling and soreness in the tendon.


Symptoms of jumper’s knee typically consist of pain in the bottom tip of the kneecap that arises in the beginning and after an activity. The pain usually subsides as the knee is warmed up. Some people will experience pain from performing everyday activities like walking up and down stairs. It is important to take these symptoms seriously. If they are ignored and the kneecap tendon continues to be overloaded, the injury will become worse.

What you can do to treat jumper’s knee


Jumper’s knee is caused by overloading the knee. The first thing you can do to treat your injury is to avoid performing activities that trigger the pain. Such activities will often be jumping, kicking and running. By relieving your knee, you let your body work on healing the damage.


In addition to relief, it is important that you rehabilitate. If you suffer from jumper’s knee and you would like to return to performing the activities that triggered your injury (e.g. sports), there is no way around rehabilitating exercises. Rehabilitation in relation to jumper’s knee places special emphasis on slow and heavy strength-building exercises as well as exercises that stretch the thigh muscles. However, it is important that you do not increase the load around your kneecap tendon too quickly. Additional mobility and flexibility exercises should be performed to create the optimal conditions for the kneecap to work in and prevent future injuries.

In the examples below you can see some of the most used exercises in the treatment of jumper’s knee.

Start your training today

It is important to relieve your knee immediately and start gentle rehabilitation. We recommend Injurymap's rehabilitation program for treating jumper's knee. Injurymap offers a complete treatment course that you can start today.

Examples of good exercises against Jumper's knee:

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Stand up and move all your weight over on one leg while holding the second leg straight backward. Lean slightly forward, about 20-30 degrees, while keeping the backward leg in line with your body. Rotate your upper body to make your arms move up on one side and down in the other like airplane wings during turning. This is repeated 15 times to each side.

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Stand up in front of a chair without touching it. Stand on both legs with your feet slightly apart. Your toes should point straight ahead. Bend your knees slowly to a point where you almost touch the chair. Then slowly go back up. Perform 3 sets of 10 repetitions.

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Take a broad stance with your toes pointing straight ahead. Keep one leg stretched while you bend the other leg and slide your body over the outstretched leg. Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 will pay special attention to your jumper's knee. It is important to...
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Phase 2

The exercises in Phase 2 will help you strengthen your balance and stability around your knee....
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Phase 3

The exercises in Phase 3 will help you get back to normal bodily functioning by training your...
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Info about rehabilitation and pain

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How to exercise when you are in pain

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The structure of your exercise plan

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