REHAB & INJURY PREVENTION
Patellar Tendinopathy (Jumper's Knee): Prevention & Rehab
The #1 injury in jump training, explained: why the tendon overloads, evidence-based prevention and the four rehab phases from isometrics to return.
The patellar tendon connects the kneecap to the shin and can take 8–12x bodyweight during a single jump. Repeated exposure at that load makes it the most common overuse injury in jump athletes.
The good news: both prevention and rehab are well researched. The bad news: both require patience and progressive loading, not rest alone.
Why it happens
Patellar tendinopathy is a load-capacity problem. When weekly jump volume, intensity or poor technique outpaces the tendon's ability to adapt, the tendon becomes painful and reactive.
Evidence-based prevention
Prevention is training management, not magic:
- Increase weekly plyometric volume by no more than 10%.
- Build posterior-chain strength — strong hamstrings and glutes share the patellar load.
- Warm up thoroughly and stretch the quads after sessions.
- Avoid large jump volumes on concrete.
- Add isometric prehab: wall sits 3×45s, 2–3 times per week.
The four rehab phases
Treatment follows a staged loading progression with pain kept at or below 3–4/10:
- Phase 1 – Isometric: wall sits 5×45s, twice daily, to reduce pain.
- Phase 2 – Eccentric: decline-board eccentric squats 3×15 with a slow 3–4s lowering.
- Phase 3 – Reloading: progressively restore full training load.
- Phase 4 – Return: low-intensity plyometrics, then gradual intensity.
When to see a professional
If pain has not improved after 3+ months of consistent loading work — or if it is sharp, sudden or accompanied by swelling — stop guessing and get a professional assessment.
Key takeaways
- The patellar tendon absorbs huge loads; volume jumps of ≤10% per week protect it.
- Isometrics are the pain-management phase; eccentrics rebuild capacity.
- Progress only while pain stays ≤3–4/10.
- 3+ months without improvement means professional input.
References
- Malliaras et al. (2015) Br J Sports Med
- Harris et al. (2020) J Orthop Sports Phys Ther
- Rudavsky & Cook (2014) Br J Sports Med
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