Jumper's Knee: 7 Signs of Patellar Tendon Pain and What Helps

The patellar tendon is a short, strong band that connects the kneecap to the shin bone. Every time you jump, land, squat or climb stairs, it helps your thigh muscles straighten the knee. When it is loaded more than it can handle for a while, it can become irritated and painful. Because this often happens in sports with a lot of jumping, such as basketball and volleyball, the condition is called "jumper's knee". It can also affect runners, people who squat a lot at work and anyone who suddenly increases their activity.

7 typical signs

• Pain just below the kneecap. The tender spot is usually at the lower tip of the kneecap, where the tendon starts.
• Pain when you jump and land. Landing is often more uncomfortable than taking off.
• Pain at the start of activity. The knee hurts when you begin, may feel better once you are warmed up and then aches again afterwards.
• Stairs and squats hurt. Going down stairs or getting up from a deep squat puts a lot of load on the tendon. Read more in our article on knee pain when bending or squatting.
• Stiffness in the morning. The front of the knee can feel stiff after a night's rest or after sitting for a long time.
• Tender to the touch. Gentle pressure just below the kneecap is sore, and the area may look slightly puffy.
• It builds up slowly. Unlike a sudden injury, jumper's knee usually develops gradually, often after more training or a new activity.

Why it happens

Tendons adapt to load, but slowly. Problems often start when activity grows faster than the tendon can keep up with: a new sport, more training sessions, a lot of jumping on hard surfaces or a sudden return after a break. Tight or weak thigh muscles and too little rest between sessions play a role too.

What helps

• Reduce the load, but do not stop completely. For a while, cut back on jumping and deep squats, but keep moving. Complete rest often leaves the tendon weaker for later load.
• Let pain be your guide. Mild discomfort during exercise that is gone by the next day is usually fine. If it hurts more the next morning, it was too much.
• Strengthen slowly. A wall sit, with your back against the wall as if on an invisible chair, and slowly straightening the knee against light resistance are gentle ways to load the tendon. A physiotherapist can build a program step by step.
• Cool it after effort. A wrapped cold pack for 10 to 15 minutes after activity can ease the ache.
• Return gradually. Increase jumping and running in small steps, with rest days in between.
• A soft knee sleeve can give a pleasant sense of support and confidence during the day and while you return to activity.

When to see a doctor

See a doctor or physiotherapist if the pain does not settle after about a month of adjusted activity, if it gets in the way of everyday tasks, or if the knee is very swollen, hot or gives way. If something pops during a jump and the knee suddenly hurts a lot, it needs to be checked straight away. You will find more warning signs in our article on when knee pain is serious.

Jumper's knee can be stubborn, but most people get back to their activity with patience and a smart plan. The key is to give the tendon time to adapt, not to stop moving.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

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Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.