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Hip and knee
Patellar tendon pain and jumper's knee treatment in Shirley, MA
The short answer
Patellar tendon pain, often called jumper's knee, is pain just below the kneecap that flares with jumping, squatting, running or stairs. It happens when the tendon gets more load than it is ready for. Rest calms it down, but the right strength work is what fixes it, and shockwave therapy can help tendons that have stopped healing on their own.
On this page
What usually causes patellar tendon pain
The patellar tendon connects the kneecap to the shin and takes a lot of force every time you jump, land or squat. These are the most common reasons it gets sore.
- A jump in training
- More jumping, sprinting or squatting than usual, like a new season, a new program or extra games.
- Weak quads, hips or calves
- When the muscles around the knee are not strong enough, the tendon takes more of the load.
- Hard landings
- Stiff, straight legged landings put a lot of force through the tendon.
- Resting it and then going right back
- Time off calms the pain, but it also weakens the tendon, so it flares again when you return.
- Tendons that stopped healing
- Pain that has hung around for months often means the tendon is stuck and needs a push to heal.
When to get it checked
Get checked if pain below the kneecap lasts more than a couple of weeks, keeps you from sport or stairs, or keeps coming back each season. See a doctor soon if the knee is very swollen, hot or red, or it locks or gives way. Go to the emergency room if you felt a pop and cannot straighten your knee or put weight on it.
What you can do at home right now
These are safe starting points for most people. They are not a replacement for a proper evaluation.
- Adjust, do not stop
- Cut back on jumping and deep squats for a bit, but keep moving in ways that feel okay.
- Try a wall sit
- Holding a wall sit at a comfortable depth for 30 to 45 seconds often eases tendon pain for a while afterward.
- Use a pain guide
- Mild pain during exercise that settles by the next day is usually okay. If it is worse the next morning, back off.
How we treat patellar tendon pain at Whole Health Solutions
Your physical therapist is with you for the whole appointment, start to finish. We look at your knee, hips, ankles and how you land and squat, then build a plan around your sport and schedule.
01
Relieve
Load adjustments, isometric holds and shockwave therapy when it fits, to calm the tendon down.
02
Rebuild
Progressive strength for the tendon, quads, hips and calves so it can handle real force again.
03
Perform
A step by step return to jumping, running and sport. When you are ready, our athletic performance coaches take it from there.
04
Thrive
Stay with the team that knows you. Check ins, training and a quick tune up whenever something new comes up, so this stays in the past.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
How shockwave therapy can help
For patellar tendon pain (jumper's knee), your physical therapist may use shockwave therapy to speed things up. They will tell you on your first visit if it is a good fit.
Shockwave therapy
Sound waves delivered to a stubborn tendon or tissue help restart healing when it has stalled for months. Always paired with the strength work that keeps it from coming back.
Learn about shockwave therapyCommon exercises for patellar tendon pain (jumper's knee)
These are a few of the exercises our team often uses for patellar tendon pain (jumper's knee). Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our physical therapists before you keep going.
Learn from our team
Short, free videos from our clinicians on questions we hear about patellar tendon pain (jumper's knee) all the time.
Talk to a physical therapist
A free call to tell us what is going on and see if we are the right fit.
Common questions about patellar tendon pain (jumper's knee)
What is jumper's knee?
Jumper's knee is pain in the patellar tendon, just below the kneecap. It is common in basketball, volleyball, running and any sport with a lot of jumping or squatting, but anyone can get it.
Does shockwave therapy help patellar tendon pain?
Shockwave therapy works well for tendon pain that has lasted for months and stopped healing on its own. We always pair it with strength work, which is what keeps it from coming back.
Should I rest patellar tendon pain completely?
Usually not. Complete rest weakens the tendon. Most people do best by cutting back on what flares it and doing the right strength work in the meantime.
Do I need a referral?
No. You can book directly with us. Most of our clients do use their insurance for reimbursement of our physical therapy services. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our physical therapists.
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2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.