Patellar Tendinopathy (Jumper’s Knee): Exercises, Recovery and Physio

Pain just below your kneecap when you jump, run or squat may be linked to the patellar tendon. Often called “jumper’s knee”, patellar tendinopathy can be frustrating: the knee may feel better once you warm up, only to ache again afterwards.

That pattern does not mean you should keep pushing through unchanged. This guide explains how assessment, training adjustments and progressive strengthening fit together—and when knee pain needs urgent medical attention. It is general information for adults, not an individual diagnosis.

What is patellar tendinopathy?

The patellar tendon connects the kneecap to the shin bone and transmits force from the thigh muscles. It works during activities such as jumping, running and stair climbing. Tendinopathy describes a painful tendon problem associated with reduced tolerance for these demands.

Symptoms can develop after a change in training: more jumping, a rapid increase in running, or returning to exercise after a break. The important question is how the recent demands compare with what your knee was prepared for—not simply whether exercise is “good” or “bad”.

Typical symptoms of jumper’s knee

• Local pain or tenderness below the kneecap.
• Discomfort with jumping, landing, squatting or stairs.
• Stiffness after sitting or first thing in the morning.
• Symptoms that ease during activity but return later.

These features are not enough to diagnose yourself. Pain around the kneecap, a meniscus problem and other conditions can overlap. A clinician can review the location, onset and behaviour of symptoms and examine the knee. Scans are not always necessary for a typical presentation.

Should you stop running or going to the gym?

Start by reducing activities that clearly aggravate the tendon. This may mean fewer jumps, shorter sessions or temporarily removing sprints and hills. Keep a record of the actual change so you can judge its effect.

Relative rest is different from abandoning all activity. A comfortable alternative, such as cycling or swimming, may help maintain fitness while the knee settles. Choose it according to your symptoms; an activity is not automatically suitable just because it is described as low impact.

Patellar tendinopathy exercises: think in stages

NHS rehabilitation advice uses gradual strengthening rather than one universal exercise. The starting stage depends on how irritable your knee is and what you can currently manage.

Early loading

Holding a manageable position—an isometric exercise—may be an early option. One example is a shallow wall sit, with both feet supported and the back against a wall. The angle, hold time and repetitions should be selected with your physiotherapist; a deeper position is not automatically better.

Progressive strength

Later work may involve controlled squats, step exercises or resistance machines. The aim is to rebuild capacity with an appropriate combination of resistance, range and recovery. Do not copy a heavy programme intended for a trained athlete if you are struggling with everyday walking.

Returning to faster movement

If your sport involves repeated jumping, sprinting or changes of direction, rehabilitation eventually needs to prepare you for those demands. Strength exercises alone are not the same as tolerating a full match or a hard running session.

How do you know if you have done too much?

Check the response after exercise and the following day, not only while you are warmed up. A clear increase in next-day pain can be a reason to reduce the weight, speed or number of repetitions. Seek advice rather than repeatedly testing a painful maximum.

Bring a simple training diary to your appointment: activity, duration, resistance and the next-day response. This makes adjustments more specific than saying you had a “good” or “bad” week.

How long does patellar tendinopathy take to recover?

There is no quick fix or reliable recovery date for everyone. Rehabilitation often takes months, particularly when symptoms have been present for a long time or the target sport places high demands on the tendon. Some NHS programmes continue strengthening for at least six months.

Progress should be judged against agreed goals—comfortable stairs, stronger controlled movements, then sport-specific tasks—not a promise to be pain-free after a fixed number of sessions. If progress stalls, review the diagnosis, programme and total training demands.

When knee pain needs medical help

Contact NHS 111 now if pain is severe, you cannot move the knee or bear weight, it becomes badly swollen or changes shape, or it locks or gives way. A hot or red knee with fever or shivering also needs urgent assessment.

A sudden pop during an injury followed by difficulty straightening the knee should not be treated as routine jumper’s knee. Seek prompt assessment. For pain that is not improving within a few weeks, arrange a GP or physiotherapy review.

How online physiotherapy can help

For suitable musculoskeletal problems, a video appointment can explore your symptoms and training history, observe relevant movements and help you practise a home programme. Your physiotherapist should explain when a hands-on examination or medical referral is needed.

Before the appointment, note the exact painful area, recent changes in exercise and what you want to return to. Have a safe space and stable support available, but do not demonstrate a movement that feels unsafe.

Related YourPhysio guides

• Knee pain after running: practical next steps
• Meniscus tears: a different cause of knee symptoms
• Achilles tendinopathy and progressive rehabilitation

Sources and further reading

• Kingston and Richmond NHS: Patellar tendinopathy — updated 16 December 2024.
• Royal United Hospitals Bath NHS: Jumper’s knee advice.
• Tyneside Integrated Musculoskeletal Service: Patellar tendinopathy.
• NHS: Knee pain and when to seek help.

Information checked 16 October 2026. Stock photographs reused from YourPhysio’s existing licensed Pexels collection. The models do not represent YourPhysio patients or endorse the service.