Highland Spine and Sport

Dealing with Patellar Tendonitis? Here’s What You Need to Know

If you’ve been struggling with pain just below your kneecap when running, jumping, or even going up and down stairs, you may be dealing with patellar tendonitis — often called jumper’s knee or runner’s knee.

At Highland Spine + Sport in Roanoke, VA, we regularly help athletes and active individuals manage and overcome this frustrating condition.

What is Patellar Tendonitis?

The patellar tendon connects your kneecap (patella) to your shinbone (tibia). Its job is to help transfer force from your thigh muscles into your lower leg — critical for running, squatting, and explosive movements.

With repetitive stress, the tendon can become irritated, leading to pain at the front of the knee, especially when:

Running or sprinting

Jumping or landing

Climbing stairs

Squatting or lunging

Why It Happens

Patellar tendonitis usually comes from a combination of:

Overuse – sudden increase in training load or intensity

Tight Quads or Hip Flexors – pulling more stress onto the tendon

Weak Glutes or Hamstrings – poor load distribution

Poor Mechanics – collapsing knees or lack of core control during movement

In-Season Sports Load – repetitive explosive movements without enough recovery

Helpful Stretches and Exercises

While complete recovery often requires a tailored treatment plan, here are some proven stretches and drills that can help relieve stress on the patellar tendon:

Quadriceps Stretch

Stand tall, pull your ankle toward your glutes.
Keep knees close together, don’t arch your back.
Hold for 30 seconds, repeat 2–3 times per side.

Hip Flexor Stretch (Low Lunge)

Step forward into a lunge, drop your back knee down.
Shift weight forward until you feel stretch in front of hip.
Hold for 30 seconds, 2–3 reps per side.

Isometric Wall Sit (Pain Management)

Sit against the wall with knees bent to about 60°.
Hold 30–45 seconds, 3–5 rounds.
Great for calming pain while building tolerance.

Decline Squats (Eccentric Loading)

Stand on a decline board (or slanted surface).
Slowly squat down on the affected leg, use both legs to return to standing.
Perform 3 sets of 10–12 reps, 3–4x per week.
This helps rebuild tendon capacity over time.

Get Back to the Activities You Love

Patellar tendonitis can be frustrating, but it doesn’t have to keep you sidelined. At Highland Spine + Sport in Roanoke, we’ll help you feel better, move better, and return to running, training, and sports with confidence.

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