Patellar Tendinitis: Causes, Symptoms and Tips to Heal Your Knee

Patellar tendinitis, sometimes called “jumper’s knee,” is inflammation or degeneration of the tendon that connects your kneecap (patella) to your shinbone (tibia). This tendon is essential for straightening your leg, supporting body weight, and maintaining balance during movement.

When it becomes irritated, small tears may develop in the tendon fibers. Over time, this leads to pain and tenderness just below the kneecap. The discomfort can start gradually, feeling like mild soreness after activity, but it may progress into persistent pain that interferes with daily life.

Key points about patellar tendinitis:

• Pain often occurs just below the kneecap
• Activities like running, jumping, climbing stairs, or standing up can make pain worse
• The tendon supports leg extension, weight-bearing, and overall stability
• Athletes are commonly affected, but anyone with repetitive knee stress is at risk
• Older adults may develop it due to wear and tear or conditions like knee osteoarthritis
• Symptoms can include swelling, stiffness, and reduced mobility
• Ignoring early signs may lead to long-term tendon damage and daily activity challenges
• Early treatment helps protect knee function and prevent complications

If you suspect patellar tendinitis, paying attention to your symptoms and activity patterns is important. Rest, proper stretching, and strengthening exercises can make a big difference, while persistent or worsening pain should always be evaluated by a medical professional.

Addressing the condition early not only reduces discomfort but also helps you maintain healthy, active movement for years to come.

Understanding the Patellar Tendon

The patellar tendon is a strong band of fibrous tissue connecting the bottom of the kneecap to the tibia. Together with the quadriceps muscles and quadriceps tendon, it allows you to straighten your knee and absorb forces when landing from a jump or climbing stairs.

Causes of Patellar Tendinitis

Patellar tendinitis develops when the tendon is repeatedly overloaded. The following factors can contribute:

• Repetitive jumping or squatting: Sports like basketball, volleyball, and track put high demands on the tendon.
  
• Sudden increases in activity: Rapidly increasing running distance or intensity stress the tendon.
  
• Tight or weak muscles: Poor flexibility in the quadriceps or hamstrings and weak glutes may alter mechanics and overload the patellar tendon.
  
• Misalignment or foot problems: Flat feet, high arches, or leg-length discrepancies cause abnormal forces.
  
• Hard surfaces or poor footwear: Running on concrete or wearing worn-out shoes increases impact.
  
• Age and arthritis: Older adults with osteoarthritis can develop patellar tendinitis as degenerative changes alter knee mechanics and place extra stress on the tendon.
  

How Patellar Tendinitis Relates to Knee Osteoarthritis

When knee cartilage wears down, bones rub together, causing inflammation and altering the way your knee moves. Changes in alignment and joint stability can overload the patellar tendon. Additionally, osteophytes (bone spurs) and joint debris can irritate the tendon as it passes over the joint.

People with knee osteoarthritis may experience both joint pain and patellar tendinitis. Treating both conditions is crucial for long-term relief.

Symptoms of Patellar Tendinitis

Common signs and symptoms include:

• Pain and tenderness: Just below the kneecap, especially when running, jumping, squatting, or going up/down stairs.
  
• Swelling: The area may appear puffy or feel warm.
  
• Pain with knee bending: Sitting, kneeling, or rising from a chair can be uncomfortable.
  
• Stiffness after activity: The tendon feels tight or sore the day after exercise.
  
• Weakness: Difficulty straightening the knee or performing activities that rely on quadriceps strength.
  

If you hear a sudden “pop” at the time of injury or cannot straighten your knee, seek medical help immediately, as this may indicate a tendon rupture.

Diagnosis

A healthcare provider can usually diagnose patellar tendinitis by reviewing your medical history and performing a physical exam. They may press on the patellar tendon to pinpoint pain, watch you squat or jump, and assess muscle flexibility and strength.

An X-ray can rule out bone abnormalities, while ultrasound or MRI can reveal tendon thickening, tears, or inflammation.

Treating Patellar Tendinitis

Early intervention is important to prevent chronic degeneration.

Rest and Activity Modification

Changing or reducing your activities gives the tendon time to heal:

• Reduce or avoid activities that cause pain: This may mean switching to swimming or cycling until symptoms improve.
  
• Cross-train: Incorporate low-impact activities to maintain fitness.
  

Ice and Compression

These simple measures can calm inflammation and ease pain:

• Ice therapy: Apply ice packs for 15–20 minutes several times a day to ease pain and swelling.
  
• Compression wraps: Support the tendon and minimize swelling.
  

Medications

Over-the-counter NSAIDs or acetaminophen can relieve pain and inflammation. Always follow dosing instructions and talk to a doctor if you have stomach, kidney, or heart issues.

Physical Therapy

A physical therapist can help you rehabilitate the tendon with:

• Stretching: Focus on quadriceps, hamstring and calf flexibility to reduce tension on the tendon.
  
• Strengthening exercises: Gradually build strength in the quadriceps, hamstrings, glutes and hip muscles. Eccentric exercises, where you slowly lower the leg under load, are particularly beneficial.
  
• Manual therapy: Massage and soft tissue techniques may improve circulation and reduce tightness.
  
• Technique coaching: Learning proper jumping, landing, and squatting form reduces stress on the tendon.
  

Supportive Devices

Certain devices help unload the tendon and support healing:

• Patellar straps or knee braces: These reduce strain on the tendon during activity. Learn more about braces on our knee brace page.
  
• Foot orthotics: Address flat feet or high arches to improve alignment.
  

Injections and Advanced Therapies

When conservative care fails to relieve pain, other options include:

• Corticosteroid injections: May decrease inflammation but should be used cautiously because they can weaken the tendon.
  
• Platelet‑Rich Plasma (PRP) injections: Use your own platelets to promote healing.
  
• Shockwave therapy: High-energy sound waves stimulate healing in chronic tendon injuries.
  
• Genicular artery embolization: A Minimally invasive procedure that reduces blood flow to inflamed tissues; may help chronic knee pain.
  

Surgery

Rarely, surgery may be needed to remove damaged tendon tissue or repair a torn tendon. Surgery is usually reserved for cases that don’t respond to non-surgical treatments or when there is a complete rupture.

Preventing Patellar Tendinitis

To reduce the risk of patellar tendinitis:

• Warm up and stretch: Prepare your muscles and tendons before exercise with dynamic movements and gentle stretching.
  
• Strengthen your lower body: Balanced strength reduces strain on individual tendons. Include exercises for hips, glutes and core.
  
• Increase activity gradually: Don’t jump into intense training without building a foundation.
  
• Wear supportive shoes: Good arch support and cushioning reduce impact.
  
• Vary your training surface: Alternate between grass, track and indoor surfaces to limit repetitive stress.
  
• Address underlying conditions: If you have knee osteoarthritis, manage joint pain and stiffness with appropriate treatments such as viscosupplementation or PRP.
  

When to See a Healthcare Provider

Seek medical advice if:

• Pain persists for more than a week despite resting.
  
• Swelling or stiffness limits your daily activities.
  
• You suspect a tendon tear.
  
• You have osteoarthritis and develop new knee pain.
  

Early diagnosis and treatment can speed recovery and prevent chronic degeneration.

Patellar Tendinitis in Older Adults and Non‑Athletes

While patellar tendinitis is often called “jumper’s knee,” you don’t need to be an athlete to develop it. Everyday activities like climbing stairs, gardening or carrying grandchildren can strain the patellar tendon, especially if you’re over 50.

Age‑related changes such as reduced tendon elasticity and muscle weakness make tendons more susceptible to injury. Osteoarthritis can also contribute by altering knee alignment and increasing stress on the tendon.

If you notice pain beneath your kneecap after household chores or a long walk, consider patellar tendinitis as a possible cause.

Exercises to Prevent and Recover From Patellar Tendinitis

Specific exercises can strengthen the muscles supporting your knee and take strain off the tendon:

• Quadriceps strengthening: Wall squats, straight‑leg raises and mini‑squats build the front thigh muscles that support the patella. Start with three sets of 10 repetitions.
  
• Hamstring and hip strengthening: Glute bridges, side‑lying leg lifts and clam‑shell exercises target the back and side muscles that help stabilize the knee.
  
• Eccentric knee extensions: Sit on a chair and extend your leg, then slowly lower it back down against gentle resistance. Eccentric exercises help the tendon adapt to load.
  
• Calf raises: Strong calves assist with shock absorption. Hold onto a chair and rise onto the balls of your feet, then lower slowly.
  
• Step‑downs: Stand on a low step and slowly lower one foot toward the floor, bending the knee of the standing leg. This trains control during descent.
  

Incorporate these exercises three to five times per week, gradually increasing repetitions as your strength improves. Always warm up first and stop if you feel sharp pain.

Differentiating Patellar Tendinitis From Other Knee Pain

Knee pain has many possible causes. Knowing how patellar tendinitis differs from other conditions helps you seek appropriate care:

• Patellofemoral pain syndrome: Often felt around or behind the kneecap; pain may worsen with prolonged sitting or descending stairs. It’s related to tracking problems rather than tendon inflammation.
  
• Bursitis: Inflammation of bursae near the kneecap causes localized swelling and tenderness but may not be activity‑specific.
  
• Meniscal tears: Usually cause pain on the inside or outside of the knee, along with clicking, catching or locking sensations.
  
• Osteoarthritis: Generates deep aching pain, stiffness and sometimes swelling, particularly after periods of rest or overuse.
  

If you’re unsure which condition is causing your pain, consult a healthcare provider. An accurate diagnosis ensures you receive the right treatment.

Mental Well‑Being and Pain Management

Living with chronic knee pain can be emotionally draining. Stress, anxiety and depressed mood can make pain feel worse. Incorporate self‑care practices such as:

• Mindful breathing: Slow, deep breathing calms the nervous system and reduces tension.
  
• Gentle movement: Activities like tai chi and yoga support both mental and physical health. They promote balance, flexibility and relaxation.
  
• Positive self‑talk: Remind yourself that healing takes time and setbacks are part of recovery. Celebrate small victories.
  
• Community support: Join a support group or online forum to connect with others managing knee pain. Sharing experiences and tips can boost morale.
  

Questions from Readers

“Can I continue walking for exercise?”
Yes, moderate walking is generally safe. Choose level surfaces and wear cushioned shoes. If pain increases, take shorter walks or break your walking time into shorter segments throughout the day.

“Should I use heat or ice?”
Use ice to calm inflammation in the first 48–72 hours after pain starts. After the acute phase, heat can relax muscles and increase blood flow. Listen to your body and see which feels better.

“How long does recovery take?”
Healing time varies. Mild cases may improve within a few weeks with rest and exercises. More severe tendinitis can take several months. Consistency with therapy and patience are key.

If you have more questions, talk to your healthcare provider or physical therapist for guidance tailored to your situation.

Adapting Daily Activities to Reduce Tendon Stress

Making small adjustments to everyday tasks can reduce strain on your patellar tendon:

• Use handrails: When climbing or descending stairs, lightly hold the handrail to offload weight from your knees.
  
• Elevate seats: Sit on higher chairs or use cushions so your knees don’t bend too deeply when sitting or standing.
  
• Kneel with support: Use a kneeling pad when gardening or cleaning to cushion and distribute pressure.
  
• Break tasks into intervals: Instead of standing for long periods, take regular breaks to sit or stretch.
  

These modifications protect your knees and tendons while allowing you to stay active and independent.

Moving Forward

Patellar tendinitis may be common, but you don’t have to let it sideline you. By listening to your body, adjusting activities and working with healthcare professionals, most people recover and return to their favorite pastimes.

If knee osteoarthritis or other conditions contribute to your tendon pain, Arthritis Knee Pain Centers offers targeted treatments, including viscosupplementation, PRP therapy and genicular artery embolization, to address the underlying cause and provide lasting relief.

Ready to take control of your knee health? Schedule your screening today for a no-charge, no-obligation evaluation and learn how our personalized approach can help you heal.