Patellar Tendonitis

Patellar Tendonitis

Patellar Tendonitis or sometimes referred to as Jumpers Knee, often occurs in athletes who participate in  sports which involve frequent jumping – sports such as Football, Basketball, Rugby, Volleyball. However, this injury can occur even if you don’t participate in any sports.

Have I got Patellar Tendonitis? 

Pain is usually the first indicator located behind the knee. Other indicators or tests may occur when:

  • Pain in the knee when walking up or down the stairs
  • Pain when performing a Quad stretch
  • Pain when jogging or even walking

Please note if you are experiencing unbearable pain, it is important to visit your GP immediately.


It would be ideal to take at least two weeks rest from sports activity, so the inflammation can reduce. But if you’re a sports enthusiast and want to continue with your sport, then Linnex Muscle Rub should be applied prior sports activity for warming up your muscles, as well as a knee support. ICE your knee immediately after you have completed your sport for 20 mins.

Most often the route cause seems to be a weak Quad Muscle. In my past experience I have fully recovered from this injury using the following work outs:

Leg Extensions

It is important start with the lowest weight, using one leg at a time. For the first few reps, you will experience slight discomfort, but this is what you should do:

  • 2 warm-up sets of 40 reps per leg
  • 4 sets of 30 reps per leg (60-90 secs rest)

For the first time you attempt this exercise, begin with 2 warm-up sets. The pain should disappear, but do continue to 40 reps as you will feel it testing your Quads. Make sure you hold onto the stair rails when leaving the gym (I almost fell the first time). Allow a minimum of a day for your muscles to rebuild and attempt to increase the sets.


After the first week of Leg Extensions, my Knee pain was reduced and I felt my Quads gaining more strength. The next exercise I moved onto was walking up a Stairs machine. If however you don’t have one at your gym, this can also be done at home, but this is what you should do:

  • Using the Stairs at the gym, put the machine on medium level and workout for 15 mins. I now use this workout as my warm-up as it is also great for stamina.
  • If you’re using your stairs at home, walk up one or two steps slowly with a backpack adding some weights for 15 mins. Feel your Quads tensing on every movement.
  • Once you feel your Quads strengthening and Knee pain reduced, increase the level\weights and continue with 15 mins per session.

Dumb Bell Step Ups

Hold the dumb bells by your side, again start with low weights to get the technique correct. Step up on a bench on one leg hold for 5 seconds then alternate onto the other leg. You should attempt 4 sets of 15 reps. Do increase your weights again if you are experiencing reduced pain.


Most people would advise against the above exercises, but I attempted to rest for almost a month, but to no avail. I then focused on building my Quads during my injury and have since been able to return to Football pain-free. Good Luck.