Jumper's Knee Treatment: Recovery Guide for Athletes

What Is Jumper's Knee?

Jumper's knee (patellar tendinopathy) is an overuse injury affecting the patellar tendon, which connects your kneecap to your shinbone. It causes pain just below the kneecap, especially during jumping, squatting, or climbing stairs.

Treatment Approach

The gold standard treatment is load management combined with progressive strengthening. Complete rest is usually not recommended—controlled loading helps tendons heal stronger.

Phase 1: Pain Management (Weeks 1-2)

Reduce aggravating activities: Avoid jumping and deep squatting temporarily.

Isometric exercises: Hold a wall sit or leg extension at 45 degrees for 45 seconds, 5 times daily. Research shows this reduces pain immediately.

Ice: 15-20 minutes after activity if painful.

NSAIDs: Short-term use may help, but consult a healthcare provider.

Phase 2: Strength Building (Weeks 2-8)

Eccentric exercises: The most evidence-based treatment.

Decline squat protocol:

Stand on a 25-degree decline board

Slowly lower over 3 seconds

Return to standing (use other leg to assist if needed)

3 sets of 15 reps, twice daily

Progress by adding weight when pain-free

Heavy slow resistance: Squats, leg press, and leg extensions at slow tempo (3 seconds up, 3 seconds down).

Phase 3: Return to Sport (Weeks 8-12+)

Gradually reintroduce jumping:

Low-intensity jumping (50% effort)

Moderate jumping (75% effort)

Sport-specific drills

Full return to play

Progress only if pain stays below 3/10 during and after activity.

Recovery Timeline

Mild cases: 6-8 weeks

Moderate cases: 3-4 months

Severe/chronic cases: 6-12 months

When to Seek Professional Help

Pain doesn't improve after 4 weeks of self-treatment

Pain is severe (above 5/10)

Swelling or warmth around the knee

Pain affects daily activities

This information is for educational purposes only. Jumper's knee requires proper diagnosis. Consult a sports medicine professional or physical therapist for personalized treatment.