Jumper’s Knee: Causes, Symptoms, and Tips for Recovery

Jumper’s knee is a painful condition that affects the patellar tendon, which connects the knee cap (patella) to the shin bone. Also called patellar tendinopathy or patellar tendonitis, it’s usually related to physical activity and sports.

Jumper’s knee commonly affects people involved in activities with repetitive jumping. For example, it’s common in volleyball and basketball players. In addition to jumping, you can also get this condition from activities that involve lots of kicking, running, and changing direction. 

The good news is that it rarely requires surgery. Most cases can be treated with rest, exercise, and changing how you train.

What are the symptoms of jumper's knee?

Jumper’s knee causes pain that often comes on gradually after an activity. It progressively gets worse if left untreated. Eventually it can cause pain during the sport and with daily activities like walking. 

Jumper’s knee causes pain:

• At the front of the knee, right below the kneecap

• With activities such as jumping, kicking, stair climbing, squatting, and running

• With prolonged sitting

• During or after the activity

What causes jumper’s knee?

Jumper’s knee is caused by small tears in the patellar tendon that occur with repetitive activity. It’s important to note that even though it’s sometimes referred to as tendonitis, there are no inflammation cells present. Rather, it’s due to microtrauma and weakening of the tendon. In other words, jumper’s knee is caused by tissue breakdown rather than inflammation. 

Some factors are thought to put you at risk for jumper’s knee, but the research is pretty weak. These risk factors may include:

• Increase in training and activity

• Quadriceps and hamstring tightness

• Higher jump height

• Decreased range of motion at the ankle

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• Runner’s knee is another cause of pain around the kneecap. But it’s a separate problem, and it requires different treatment.

• IT band syndrome causes pain on the outside of the knee. Find out why it’s common among runners. 

• Certain types of meniscus tears are also common among athletes. Not all require surgery, but it depends on the type and your activity level.

How is jumper’s knee treated?

Treatment for jumper’s knee starts with conservative methods. The first goal is to reduce the pain. This is followed by rehabilitation of the tendon with an exercise program, and eventually return to sports. 

Keep in mind that this condition needs time and patience. It can take up to 4 months to return to sports, or longer for more severe cases. 

Jumper’s knee is treated the following ways:

• Rest: Avoid aggravating activities, such as jumping or running, until the pain subsides. Consider low-impact exercises like walking, swimming, or an elliptical machine for aerobic exercise.

• Ice: Applying ice can help decrease pain after exercise. But experts warn to avoid using ice before an activity or exercise, as it can mask pain and put you at risk of reinjury. If you have stiffness, a heat pack can help to increase circulation and promote healing. 

• NSAIDs or pain medication: A short course (fewer than 10 days) of acetaminophen (Tylenol) can help with pain. Because jumper’s knee isn’t an inflammatory condition, most experts don’t recommend taking nonsteroidal anti-inflammatory drugs (NSAIDs). They have also found that NSAIDs can slow tendon healing. However, they may be helpful in the early stages. Talk with a healthcare professional to see what’s right for you. 

• Exercise: An exercise program plays a key role in treating and preventing jumper’s knee. This consists of stretches, focusing on the quadriceps and hamstrings, and strengthening the quadriceps and other muscles that support the knee. More on this below.

• Physical therapy: A physical therapist can perform other treatments, such as pulsed ultrasound and extracorporeal shock wave therapy, that may promote healing. They can also create a training program to help you avoid reinjury. 

• Infrapatellar strap: A counterforce or infrapatellar strap may help reduce the strain on the patellar tendon during activity. 

• Injections: Injecting platelet-rich plasma (PRP) or stem cells — which have high levels of growth factors — into injured tendons is thought to facilitate healing. Some data suggests it can help people return to sports when other treatments don’t work. But sorting through the research is difficult because there’s a lot of variation in the studies in how the PRP is prepared, injection methods, and rehab protocols after injection.

• Surgery: Removing damaged tissue via surgery may also be an option if conservative treatment doesn’t work. This usually has good results, with most people returning to their sport successfully. But recovery may be longer.

What are the best exercises for jumper’s knee?

Experts commonly recommend eccentric exercises for patellar tendinopathy. Eccentric exercises are moves in which your muscle lengthens as it contracts. An example is lowering down into a squat or lowering yourself down from a pull-up.

That said, others are helpful, too. These include stretches for the quads and hamstrings, as well as isometric exercises, which hold the muscle in a contracted state. The last phase of rehab is plyometric exercise, such as running and jumping, before you return to your sport. 

Try doing the following five exercises 3 to 5 times per week. Avoid any exercise that increases pain. Start with a 5- to 10-minute warm-up with dynamic stretches (like leg swings) before exercising. The cooldown is a good place to do passive stretches, including the quadriceps and hamstring stretches described below.

1. Isometric quad exercise

This isometric quad strengthening exercise strengthens your quadriceps muscle without stressing your patellar tendon.

• Step 1: Sit with your legs straight in front of you.

• Step 2: Place a rolled-up towel under your knee.

• Step 3: Squeeze or contract your quadriceps muscle. This will cause your heel to rise slightly off the ground.

• Step 4: Hold for 3 to 5 seconds.

• Step 5: Repeat 15 to 20 times.

• Step 6: Repeat on the other knee. 

2. Eccentric squats

Eccentric squats strengthen the quads and other muscles supporting the knee. Eccentric exercises are currently the mainstay of treatment for jumper’s knee. 

• Step 1: Stand in front of a bench or stool.

• Step 2: Lift your unaffected leg off of the ground a few inches in front of you.

• Step 3: Bend your affected leg at the knee, slowly pushing your hips back in a squatting position until you’re sitting on the bench or chair behind you.

• Step 4: Place both legs on the ground and distribute your weight evenly between your legs to come back up to standing.

• Step 5: Do 6 to 12 reps. Work your way up to doing 3 sets.

3. Single-leg decline squat 

This single-leg decline squat strengthens the quadriceps and patellar tendon, helping to treat and prevent the recurrence of jumper’s knee. 

• Step 1: Place the heel of your affected leg on a rolled-up towel or other surface that elevates it a couple of inches.

• Step 2: Lift your unaffected leg and hold it behind you.

• Step 3: Perform a single-leg squat on your affected leg, going only as far as you can without pain.

• Step 4: Do 8 to 10 reps, for 1 to 3 sets.

• Step 5: Repeat on the other leg.

4. Standing quadriceps stretch 

This quadriceps stretch increases flexibility and should be done at the end of your exercise routine.

• Step 1: Stand up straight with a chair or other stable surface nearby to hold on to for support.

• Step 2: Bend one knee, bringing your heel toward your buttocks. Grasp your ankle with your hand.

• Step 3: Pull your heel into your buttocks, feeling a stretch along the front of your thigh.

• Step 4: Hold for 30 seconds. Return to the starting position.

• Step 5: Repeat on the other side.

• Step 6: Repeat 3 to 5 times on each side.

5. Standing hamstring stretch

This standing hamstring stretch helps increase flexibility in your hamstring muscles. 

• Step 1: Place your heel on a block or chair slightly in front of you.

• Step 2: Keeping your leg straight, hinge forward at the waist until you feel a stretch along the back of your thigh.

• Step 3: Hold for 30 seconds.

• Step 4: Repeat on the other side.

• Step 5: Repeat 3 to 5 times on each side.

When should you see a doctor about jumper’s knee?

Depending on the severity of your condition, jumper’s knee should resolve within a few months. Consider seeing your primary care provider or orthopedic specialist if:

• You have increased pain or swelling despite rest and rehab.

• Your knee pain is interfering with your daily activities.

• You have other symptoms in addition to the ones mentioned above. 

A healthcare professional will examine your knee, looking for tenderness, swelling, and limited mobility. They may also recommend imaging tests, including X-rays or an MRI. 

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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