Patellar tendinopathy exercises at home
Patellar tendinopathy, or jumper's knee, is pain just below the kneecap that's worse with jumping, squatting and stairs.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious front of the knee pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Lots of jumping or landing
- Sudden increases in training
- Weak quads and hips
Gentle exercises people often use
- Wall sit hold5 × 30–45s
Slide down a wall to a comfortable depth and hold. Pain should stay at 3 out of 10 or less.
- Spanish squat or slow squat3 × 10
Squat to a comfortable depth over 3 seconds, pause, then stand.
- Step-ups3 × 10 each side
Step onto a low step, drive through the front foot and lower slowly.
- Glute bridge3 × 12
Hips up, squeeze for 2 seconds, lower slowly.
Keep jumping low for now, build strength over 6 to 12 weeks, then reintroduce jumping gradually.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- Swelling or locking in the knee
- A sudden pop with pain below the kneecap
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
- Numbness, pins and needles or weakness that is spreading or getting worse
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help patellar tendinopathy (jumper's knee)?
Common options include wall sit hold, spanish squat or slow squat, step-ups, glute bridge. Your physiotherapist can tell you which suit you and how hard to push.
Should patellar tendinopathy (jumper's knee) exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Keep jumping low for now, build strength over 6 to 12 weeks, then reintroduce jumping gradually. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.