Patellar Tendinitis

Patellar tendinitis, also known as Jumper’s knee, is an injury to the patellar tendon. This tissue connects your kneecap t your shinbone. The injury develops over time from repeated stress, rather than from one event. This often happens in sports that involve lots of jumping or running, for example basketball, volleyball, or soccer. Early signs include pain just below the kneecap that gets worse during activity, tenderness in one specific spot, or sometimes stiffness after sitting for long periods. If the body doesn’t get enough rest, the tendon won’t have time to recover, and the repeated stress can lead to a serious tear. Poor footwear, hard training surfaces, and weak surrounding muscles can also increase that risk.

Let’s learn how to keep your knees strong!

Think of your body like a shock-absorbing system: your muscles and tendons work together to handle the force of every jump and landing so your joints don’t have to work overtime. When increasing your training slowly and getting enough time to recover, your tendons can adapt and get stronger. Wearing sport-specific shoes with good cushioning and avoiding hard surfaces like concrete helps reduce the strain on your patellar tendon with every step. Simple exercises like eccentric single-leg squats, wall sits, straight-leg raises, and hip flexor and quad stretches can build the strength and flexibility your knee needs, so your tendon stays healthy and injury-free!