Jumper's knee exercises (patellar tendinopathy)

What jumper's knee is

The patellar tendon connects the bottom of your kneecap to your shinbone. Every time you jump, land, squat or climb stairs, it takes a big share of the load. Patellar tendinopathy happens when that load builds up faster than the tendon can adapt, often with a jump in training, a new season, or more court time. It usually hurts in a small spot just below the kneecap, especially when you start jumping, squat deeply or sit for a long time.

Tendons get stronger when they're loaded progressively. Rest alone takes the pain down but leaves the tendon no stronger, so it often flares again when you go back. The standard approach is a staged loading program that gets heavier and then faster over a few months.

How much pain is okay

Some discomfort during tendon exercises is expected. A common guide is up to about 3 out of 10 during the exercise, settling within a day, with no extra pain the next morning when you test it with a single-leg squat or going down stairs.

If the next-day test is worse, drop back. If it's the same or better, carry on or progress.

Stage 1: isometric holds

Holding the muscle working without movement is often used first because it tends to settle tendon pain.

1. Wall sit. Back against a wall, slide down until your knees are bent to roughly 60 degrees, not a full 90 if that hurts. Hold 30 to 45 seconds. Rest a minute. 5 holds.
2. Quad sets. Seated with the leg straight, tighten the thigh to press the back of the knee down. Hold 5 seconds. 10 reps.
3. Straight leg raise. Lying on your back, tighten the thigh and lift the straight leg to the height of the other knee. 2 sets of 10.

Stage 2: slow strength

1. Seated knee extension. Sitting on a chair, straighten the knee slowly over 3 seconds and lower over 3. Add an ankle weight as it gets easy. 3 sets of 10.
2. Sit to stand. From a chair, stand up and sit back down slowly, without using your hands. 3 sets of 8 to 12. Lower the seat height as it gets easier.
3. Calf stretch. Tight calves can add load to the knee. Hold 30 seconds, twice each side.

Stage 3: single-leg and heavier

1. Step-ups. Step up onto a low step with the sore leg, then lower down slowly. 3 sets of 10.
2. Split squats. One foot forward, one back. Lower the back knee towards the floor and rise. 3 sets of 8 each side.
3. Slow step-downs. Stand on a step on the sore leg and slowly lower the other heel to tap the floor. Control the knee so it tracks over your toes. 3 sets of 8.

Stage 4: back to jumping

Once heavier strength work is comfortable, add speed: quick sit-to-stands, then small two-footed hops, then skipping, then bigger jumps and finally sport-specific landing and change of direction.

This phase is where most people try to rush. Build jump volume gradually over a few weeks and keep one or two strength sessions a week going during the season.

Common mistakes

• Total rest, followed by a return to full training.
• Deep, painful squats too early.
• Only doing isometrics. They're a starting point, not the whole plan.
• Ignoring the next-morning test.

Stop and get checked if

• The knee swells up, locks, or gives way
• Pain followed a specific twist, impact or pop
• You can't straighten the leg fully or lift it straight off the bed
• Pain is getting worse over several weeks despite reducing load

Managing training while you rehab

• Count your jumps and landings. Cutting jump volume, not stopping all activity, is usually the first step.
• Swap some court or field sessions for cycling or swimming for a few weeks.
• Avoid deep, loaded squats and lots of stairs early, but keep the strength exercises in this guide going.
• Warm up properly. Tendon pain often settles after a warm-up; that doesn't mean the session was fine, so use the next-morning test.

A sample week

• Isometrics: daily or before activity, since many people find they reduce pain for a few hours.
• Strength (stage 2 or 3): three times a week, with a rest day between.
• Speed and jumping (stage 4): two times a week, on days after a rest day.
• Sport: reduced at first, building as the next-morning test stays stable.

Why it takes so long

Tendons have a slower blood supply and turnover than muscle, so they change over months rather than weeks. Most people feel improvement earlier than that, but the tendon is still adapting. Keeping a couple of strength sessions a week going long after the pain has gone is the best protection against it coming back.

Training around it

You don't always have to stop sport completely. Many people keep training with less jumping and fewer hard landings while they build tendon strength, as long as pain stays mild and settles by the next day. Talk it through with your physio.

Keeping it going with Apex One

Apex One has a guided jumper's knee program that follows these stages, for between physio sessions. In Apex One+, the program talks you through each exercise out loud, times your holds, and asks you to rate pain before and after each session, so you have something concrete to show your physio. The voice counts reps at a steady pace; the camera isn't used for rehab exercises.

Count every rep with your phone

Questions

Keep exploring

• Jumper's knee exercisesApex One
• Patellar tendinopathy exercisesApex One
• Knee rehab exercises at homeGuide
• Knee strengthening exercisesApex One
• Hip strengthening exercises at homeGuide