Knee Pain from Jumping: Causes, Prevention, and Solutions

Why Jumping Causes Knee Pain

Jumping places enormous stress on your knees—up to 7-11 times your body weight during landing. The patellar tendon, which connects your kneecap to your shinbone, absorbs much of this force. Repeated stress without adequate recovery leads to pain and injury.

Common Causes

Patellar tendinopathy (Jumper's Knee): The most common cause, affecting up to 45% of elite volleyball players. Pain is typically felt just below the kneecap.

Patellofemoral pain syndrome: Pain around or behind the kneecap, often from poor tracking or muscle imbalances.

Overtraining: Too much volume, too fast progression, or insufficient rest.

Poor landing mechanics: Landing with straight legs or knees collapsing inward.

Muscle weakness: Weak quadriceps, hamstrings, or glutes increase knee stress.

Warning Signs

Pain during or after jumping

Stiffness after sitting

Tenderness below the kneecap

Pain when climbing stairs

Swelling around the knee

Prevention Strategies

Progress gradually: Increase training volume by no more than 10% per week

Strengthen supporting muscles: Squats, lunges, and hip exercises

Master landing mechanics: Soft, controlled landings with bent knees

Allow adequate recovery: 48-72 hours between high-intensity sessions

Maintain flexibility: Regular stretching of quads, hamstrings, and calves

When to Seek Help

See a healthcare provider if:

Pain persists beyond 2 weeks of rest

Swelling doesn't improve

Pain affects daily activities

You hear popping or clicking with pain

This information is for educational purposes only. Knee pain has many causes. Consult a healthcare professional for proper diagnosis and treatment.