Jumper’s Knee – How to Prevent It

Knee, Blog, / By Koh Peh Chia

Patellar tendinopathy, or known as Jumper’s knee, is a frequent pain seen at the front of the knee. In this week’s blog, we will discuss a few ways to manage Jumper’s knee.

What is Jumper’s Knee?

Patellar tendinopathy is an overuse injury of the patellar tendon. It is a tendon at the kneecap which allows the storage and release of energy at the knee. Consequently, it is involved in activities such as jumping, changing direction or decelerating. As a result, this causes inflammation of the tendon. This condition is commonly seen in people who participate in sports that involve the activities mentioned above. A few of these sports include basketball, volleyball and football.

What Are the Symptoms?

– Pain at the front of the knee

– Pain while jumping, changing direction and decelerating

– Knee pain in the morning

– Pain on squatting

What Can I Do to Manage Jumper’s Knee?

Initially, we recommend you lower the intensity and load of which you are placing your knee under. However, it is important to not have complete rest as this will not aid in your recovery. Under supervision of our therapists, we devise a comprehensive exercise program, customized to your individual progress of the tendon recovery.

Furthermore, for those who are looking to prevent patellar tendinopathy, we recommend strengthening and stretching the muscles around the knee. Therefore, this will help with the function of the tendon. These include the quadriceps, hamstrings, gluteal and calf muscles.

However, the lack of proper management of patellar tendinopathy can cause serious issues and affect the overall function of the individual. If you have more questions, feel free to contact us or book an appointment for our therapists to work with you in managing this condition.

Winsen Citra

Principal Physiotherapist




Malliaras P, Barton CJ, Reeves ND, Langberg H. Achilles and patellar tendinopathy loading programmes : a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Med. 2013 Apr;43(4):267-86. doi: 10.1007/s40279-013-0019-z. PMID: 23494258.

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