Introduction
Jumper’s knee, also known as patellar tendinopathy, is a common condition among athletes and active individuals. It causes pain, swelling, and tenderness around the patellar tendon, usually just below the kneecap. Physiotherapy is essential for reducing pain, promoting healing, and restoring knee function.
This guide provides safe exercises and strategies to help manage jumper’s knee.
1. Eccentric Squats on a Decline Board
Eccentric exercises strengthen the patellar tendon and are highly effective in managing jumper’s knee.
How to do it:
- Stand on a 15–25° decline board with feet shoulder-width apart.
- Slowly lower yourself into a squat, keeping knees aligned over toes.
- Use your unaffected leg to return to standing.
- Perform 3 sets of 10–15 repetitions, once or twice daily.
Source: Wikimedia Commons
Video Reference: Eccentric Decline Squats for Jumper’s Knee
2. Straight Leg Raises
Straight leg raises activate the quadriceps without putting stress on the patellar tendon.
How to do it:
- Lie on your back with one leg bent and the other straight.
- Tighten your thigh muscles and lift the straight leg to the height of the bent knee.
- Hold for 3–5 seconds, then lower slowly.
- Repeat 10–15 times for 2–3 sets.
Source: Wikimedia Commons
Video Reference: Straight Leg Raise Tutorial
3. Hamstring and Calf Stretching
Tight hamstrings and calves can increase stress on the patellar tendon, so stretching is key.
How to do it:
- Hamstring stretch: Sit with one leg straight, reach toward your toes. Hold for 20–30 seconds.
- Calf stretch: Stand facing a wall, place one foot back, and lean forward, keeping heel on the floor. Hold for 20–30 seconds.
Source: Wikimedia Commons
Video Reference: Hamstring & Calf Stretching Routine
Tips for Recovery
- Avoid high-impact activities like jumping or running until pain improves.
- Apply ice after exercises to reduce swelling and soreness.
- Use a patellar tendon strap during activity for support.
- Consult a physiotherapist for individualized rehabilitation plans.
Summary
Jumper’s knee physiotherapy helps reduce pain, strengthen the knee, and restore function. With consistent exercises, stretching, and professional guidance, most individuals can return to sport safely and prevent future flare-ups.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.