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How to treat jumper's knee

If you experience knee pain when running or jumping, then you may be suffering from jumper’s knee (also known as patellar tendinitis). As the name suggests, it’s most common if your sport or daily activities involve a lot of jumping or similar impact on your knee. Read more on causes, symptoms and exercises to help you treat your injury.

Treat your knee pain with strengthening and stretching exercises now. Download Injurymap's training app.


What Is Jumper’s Knee?

Most common in athletes who perform activities involving a lot of jumps or kicks, jumper’s knee is an overload injury that can affect non-athletes, too. At the root is a large tendon running across your kneecap from the thigh muscle (the quadriceps) and connecting the kneecap to your shinbone. It is this tendon (the kneecap tendon, or ligamentum patellae) that becomes irritated and damaged when you suffer from jumper’s knee. If the injury progresses over several weeks, it may become tendinopathy.

Causes of Jumper's Knee

The function of the thigh muscle is to extend the knee - that means straightening it. The tendon is the extension of the muscle and where it attaches into your shinbone in this case. Your thigh muscle and its tendon across the patella are therefore used extensively for both setting off and landing when jumping and running. The pain felt if you’re suffering from jumper’s knee can be caused by overloading the knee through repetitive movements straining the tendon. In fact, any increase in activity level exceeding the tendon tissue’s tolerance can lead to it being overloaded.

With age, the kneecap becomes more rigid. This can increase your risk of injury. When you overload your kneecap tendon, it becomes inflamed - a sterile inflammation producing swelling and soreness in the area.

Symptoms of Jumper's knee

Pain in the bottom part of the kneecap is a common symptom if you have jumper’s knee. It’s generally brought on by the start and end of physical activity. The pain usually subsides as your knee warms 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.

Diagnosis and Treatment of Jumper's Knee


As jumper’s knee is caused by overloading the knee, avoiding any activity triggering pain is where you should start. Typically, this will include jumping, kicking and running activities. By relieving your knee, you let your body get to work on healing the muscle and tendon damage.


Rehabilitation is important - in addition to pain relief. If you suffer from jumper’s knee and would like to return to the activities that triggered your injury (e.g. sports), there’s no way around rehabilitation exercises.

Use the Injurymap screening tool to find out if you are ready to treat your knee pain with rehabilitative exercises.

Rehabilitating jumper’s knee means placing special emphasis on slow and heavy strength-building exercises, as well as exercises stretching the thigh muscles. It’s important you don’t increase the load on your kneecap tendon too quickly. Additional mobility and flexibility exercises will help you create optimal conditions for the kneecap to work in and help prevent future injuries.

In the examples below, you can see some of the most common exercises used to treat jumper’s knee.

Start your training today

It is important to relieve your knee pain immediately and start with some gentle recovery exercises. We recommend Injurymap's rehabilitation program for treating jumper's knee. Injurymap offers you a complete treatment course that you can start right away.

Examples of good exercises and stretches for Jumper's knee:

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 keep your knee a...
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Phase 2

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

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

Why exercising helps reduce your pain

The human body is built for movement. If you don't use your body, your muscles and joints will become weaker a...
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How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain reduction. Stimulating ...
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The structure of your exercise plan

When we structure your training plan, the damage sustained to your tissue is taken into account, as the exerci...
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Why it hurts

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the most frequent...
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