Pain at the front of the knee, right below the kneecap, that flares when you jump, land or squat is one of the most common complaints in court sports. It is often patellar tendinopathy, better known as jumper's knee, and in the winter netball, basketball and volleyball season it tends to climb.
Jumper's knee can be stubborn, and there is a lot of mixed advice about whether to rest it, push through or stretch it out. Here is what patellar tendinopathy actually is, what the evidence says helps, and when it is worth seeing a physio.
In this article
What is patellar tendinopathy?
Patellar tendinopathy is an overload problem of the patellar tendon, the strong band that connects your kneecap to your shin bone and takes big loads when you jump and land. It usually causes pain and tenderness right at the bottom of the kneecap, and the pain tends to be worse with jumping, landing, squatting and going down stairs.
It is very common in jumping sports, and it is common in netball as well as basketball and volleyball.
What causes jumper's knee?
It is usually about load rather than a single injury. When the demand on the tendon outpaces what it is used to, the tissue becomes irritated and sensitive. Common contributors include:
- A sudden jump in training or match load
- Lots of jumping, landing and change of direction
- Returning to sport after a break
- Not enough leg and tendon strength to handle the demand
It is rarely one single factor. Training load, strength and recovery usually stack up together.
Can I just rest it until it settles?
Rest alone is usually not enough. Complete rest can ease the pain for a while, but it tends to leave the tendon underprepared for the demands of sport, so the pain often returns when you go back. The evidence points strongly towards progressively loading the tendon rather than resting and waiting.
In other words, you cannot simply rest a jumper's knee back to full. The tendon needs to be gradually and appropriately loaded to build its capacity again.
What actually helps jumper's knee?
The evidence favours progressive tendon loading. Programmes using heavy slow resistance and other structured loading have the strongest support. A typical plan includes:
- Progressive, appropriately dosed knee-loading exercise
- Managing jumping and training load rather than stopping completely
- Building leg strength and control around the knee and hip
- A staged return to jumping, landing and match play
Many people improve with a structured programme tailored to their sport and goals.
How long does jumper's knee take to settle?
Patellar tendinopathy often responds to a sensible loading plan, but tendons can be slow to respond, so timelines vary from person to person and depend on how long it has been going and how much the sport demands. Sticking with a progressive loading plan and managing match load usually matters more than chasing a quick fix. A physio can help you judge progress and time your return.
When should you see a physio?
See a physio if your knee pain is limiting your training or matches, is not settling, or you want a clear plan to load the tendon and return safely. It is also worth getting assessed promptly if the pain is severe, the knee gave way or swelled significantly, or the pain came on suddenly, as these may point to a different problem that needs a tailored plan.
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Helping You Perform at Your Best
At ACE Sports Medicine in Upper Mount Gravatt, our physiotherapists provide personalised care for patellar tendinopathy and sports injuries across Brisbane's southside, from settling symptoms to a staged, loading-led return to sport. Your first appointment includes an assessment and a starter plan so you know your next step.