PATELLA TENDINITIS (JUMPERS KNEE)

Patellar tendinitis, often called jumper's knee, is an overuse injury involving the patellar tendon, which connects the kneecap (patella) to the shin bone (tibia).

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Although the term patellar tendinitis is commonly used, many long standing cases involve tendon degeneration rather than active inflammation, so the term patellar tendinopathy is often preferred.

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Causes of Patellar Tendinitis

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Repetitive Jumping and Landing

The most common cause is repeated stress on the patellar tendon from activities such as:

• Basketball

• Volleyball

• High jump

• Long jump

• Football

• CrossFit-style training

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Running and Sprinting

Repeated forceful knee extension during:

• Sprinting

• Hill running

• Explosive running drills

can overload the tendon.

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Sudden Increase in Training Load

Examples include:

• Increased training volume

• More frequent workouts

• Increased jumping exercises

• Rapid return to sport after a break

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Muscle Imbalances

Contributing factors may include:

• Weak gluteal muscles

• Weak quadriceps control

• Poor hip stability

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Tight Muscles

Tightness in:

• Quadriceps

• Hip flexors

• Calves

can increase stress on the tendon.

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Poor Movement Mechanics

Examples:

• Poor landing technique

• Excessive knee valgus (knees collapsing inward)

• Inadequate shock absorption

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Reduced Recovery

Risk increases when:

• Sleep is inadequate

• Training load exceeds recovery capacity

• Recovery days are insufficient

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Symptoms of Patellar Tendinitis

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Pain Below the Kneecap

The hallmark symptom is:

• Pain at the lower edge of the kneecap

• Pain directly over the patellar tendon

This is usually very localized.

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Pain During Activity

Symptoms often occur during:

• Jumping

• Running

• Sprinting

• Squatting

• Lunging

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Tenderness

The tendon is often:

• Painful when pressed

• Sensitive at a specific spot

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Stiffness

Commonly:

• Worse in the morning

• Worse after sitting

• Worse at the start of activity

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Pain After Exercise

Many people notice:

• Symptoms increase after training

• Pain later in the day following activity

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Reduced Performance

Athletes may experience:

• Reduced jumping ability

• Reduced sprint performance

• Decreased confidence during explosive movements

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Typical Progression

Early Stage

• Pain only after activity

• Performance largely unaffected

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Moderate Stage

• Pain during activity

• Performance begins to decline

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Advanced Stage

• Pain throughout activity

• Pain during daily tasks

• Difficulty training

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Common Activities That Trigger Symptoms

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People often report pain during:

• Jumping

• Landing

• Squatting

• Sprinting

• Running stairs

• Descending stairs

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Conditions That Can Mimic Patellar Tendinitis

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Other causes of front knee pain include:

• Patellofemoral Pain Syndrome

• Fat pad irritation

• Quadriceps tendinopathy

• Meniscus injuries

• Knee arthritis

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When to Seek Medical Assessment

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Consider professional evaluation if:

• Pain persists for several weeks

• Symptoms worsen despite reduced activity

• The knee becomes swollen

• Symptoms significantly affect sport participation

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Typical Recovery

Most cases improve with:

• Load management

• Progressive tendon-strengthening exercises

• Hip and glute strengthening

• Mobility work

• Technique correction

• Gradual return to sport

Recovery can take weeks to months, and chronic cases may take longer.

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Key Signs of Patellar Tendinitis

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A classic presentation is:

• Localized pain directly below the kneecap

• Pain with jumping, sprinting, or squatting

• Tenderness when pressing the tendon

• Stiffness after rest

• Symptoms that worsen with increased training load