Experiencing jumper's knees? How can physical therapy help.

Patellar tendonitis, often called "jumper's knee," is a common overuse injury that affects the tendon connecting the kneecap (patella) to the shinbone (tibia). This condition is prevalent among athletes in sports that involve frequent jumping, running, or sudden directional changes. However, anyone with repetitive knee strain can develop patellar tendonitis.

What Is Patellar Tendonitis?

Patellar tendonitis occurs when the patellar tendon becomes inflamed, irritated, or degenerated due to repetitive stress. This condition typically starts with mild pain that worsens with activity and can progress to more severe pain even during everyday movements if left untreated.

Symptoms of Patellar Tendonitis:

Pain and tenderness just below the kneecap.
Swelling or inflammation around the tendon.
Stiffness in the knee after periods of inactivity.
Increased pain during activities such as jumping, running, or climbing stairs.

Causes and Risk Factors

Several factors can contribute to the development of patellar tendonitis:

Overuse: Repetitive stress from sports or activities involving frequent jumping.
Muscle Imbalance: Weak quadriceps or tight hamstring muscles can place extra strain on the patellar tendon.
Poor Technique: Incorrect form during physical activities can increase stress on the knee.
Tight Calf Muscles: Reduced ankle flexibility can force the knee to compensate, increasing tendon strain.
Sudden Increase in Activity Level: Rapid changes in workout intensity or frequency.

How Physical Therapy Can Help

Physical therapy is an effective and non-invasive treatment approach for patellar tendonitis. It helps alleviate pain, promote healing, and restore knee function by addressing the underlying causes of the condition.

1. Pain Management

Modalities: Therapists may use ice, ultrasound, electrical stimulation, or other techniques to reduce pain and inflammation.
Activity Modification: Adjusting your physical activity to allow healing while maintaining overall fitness.

2. Stretching and Flexibility Exercises

Improving flexibility in the lower body reduces stress on the patellar tendon.

Quadriceps Stretch: Lengthening the front thigh muscles to relieve tension on the tendon.
Hamstring Stretch: Loosening the back thigh muscles to improve knee mechanics.
Calf Stretch: Enhancing ankle mobility to prevent compensatory knee strain.

3. Strengthening Exercises

Building strength in key muscle groups supports knee stability and reduces stress on the patellar tendon.

Eccentric Quadriceps Exercises: Gradually strengthening the tendon by controlled lowering movements, such as single-leg decline squats.
Glute Activation: Exercises like bridges and clamshells to support proper knee alignment.
Core Stability: Strengthening the core helps maintain good posture during activities.

4. Neuromuscular Re-education

Training the body to use the correct movement patterns can prevent excessive strain on the knee.

Balance Training: Using wobble boards or single-leg exercises to improve knee stability.
Gait Analysis: Correcting improper walking or running form.

5. Return-to-Activity Guidance

Physical therapists provide a structured plan for gradually returning to full activity while minimizing the risk of re-injury.

Prevention Tips

Warm-Up and Stretching: Always warm up and stretch before physical activity.
Gradual Progression: Increase activity levels gradually to avoid overloading the tendon.
Proper Footwear: Wear supportive shoes appropriate for your activity.
Cross-Training: Incorporate low-impact exercises like swimming or cycling to reduce stress on the knee.
Listen to Your Body: Rest if you experience pain or discomfort.

When to See a Professional

If knee pain persists or worsens despite rest and home care, it’s important to seek professional help. Early intervention with physical therapy can prevent chronic issues and expedite recovery.

Conclusion

Patellar tendonitis can be a frustrating injury, but with proper physical therapy and self-care, most people can fully recover and return to their activities. If you’re dealing with persistent knee pain, consulting a physical therapist can help you get back on track with a tailored rehabilitation program to restore your knee health and function.

-Dr.Lilly Koh, PT, DPT, OCS, CSCS