5 Exercises To Improve Patellar Tendonitis aka 'Jumper's Knee'

There's over 200,000+ cases of patellar tendonitis a year and there's not enough quality info to help with it.

The patellar tendon helps the muscles extend the knee. This injury is most common in athletes who frequently jump, such as when playing basketball and volleyball.

Knee pain, swelling, and stiffness are common symptoms.
Treatment usually begins with physical therapy and pain relief. Thing is that common recommendations by doctors and clinicians include rest, ice, and stretching.

While the above can help some to relieve things temporarily I see that as soon as people become more active the symptoms come back fast.

One of the missing pieces is quality soft tissue work, which will save for another time. The other missing piece is strengthening the tendon and surrounding muscles.With that said here's 5 exercises that will help target the tendon and quads.

1. Wall Slide Squat, 2-3 sets of 8-12 reps - I like slow tempo.
2. Sissy Squat, 2-3 sets of 10-30 reps - you can do these at a higher rep range with some support too.
3. Wall Sit, 2-3 sets of 30-90 second holds - progress over the weeks
4. Kneeling Knee Ground Tap, 2-3 sets of 8-12 reps.
5. TRX assisted Pistol Squat - Two Feet Up, Single Leg Down, 8-10 reps/side

At the beginning you may have some discomfort and if its tolerable and doesn't persist past 48 hours then continue with it. Otherwise back off especially with the particular exercise. As with anything, if it doesn't feel right seek a specialist or physical therapist to find out the cause.

This is to empower people to work on weaknesses that can help them improve their condition.

[alexmontague]

The last two could help but the first 3 are definitely closer to prehab or end stage rehab than early stage

[chitranshsaxena]

Hey, I have this condition from past 8 months, got it tested, did MRI and stuff, did therapy suggested by doctors, nothing worked.
Now, the situation is, I am able to perform exercises like squats, lunges and it does not hurt as such while doing it, but once I am done with workout, it really starts to hurt after 2 hours or so, and this pain goes on for like 1 day or so.
If I do not perform any exercise, it is fine, but hurts if I am climbing up or down the stairs, in a nutshell, knee is not well.
What is suggested in this case?
How many times a week the exercises are recommended?
What to do before or after this workout?

[michalis]

I've seen some excellent videos on your channel with solid excercises but I think the advice given here is rather poor and potentially harmful. I've suffered from patellar tendonitis for many years and I can do squats and lunges no problem. Just watching this however hurts my knees. The entire force of the movement is on the joint... .The best exercise by far in terms of strengthening and protecting the knee is the reverse lunge.

[yamillcardenas]

Good session of excersices, jus a question : why to use music with cursing lirycs ?