Pain around the kneecap is common, but determining its cause is not always straightforward. Patellar tendonitis, also called jumper’s knee, often hurts just below the kneecap. Runner’s knee tends to cause a broader ache around or behind the knee. The location of the pain helps, but a proper assessment gives a clearer answer.
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What Is Patellar Tendonitis?
Patellar tendonitis affects the tendon that runs from the kneecap to the shin bone. You may also hear doctors call it patellar tendinopathy.
The pain often starts when the tendon is asked to handle more work than it is ready for. That can happen after more jumping, sprinting, or hard training than usual.
Common signs include:
- Pain just below the kneecap
- Tenderness when you press the tendon
- Pain during jumps, squats, stairs, or running
- Stiffness after sitting or resting
- More pain after a rise in training
Jumper’s knee is common in sports with frequent jumping. A study in the American Journal of Sports Medicine found it in 44.6% of elite volleyball players.
Jumper’s Knee vs. Runner’s Knee
Runner’s knee usually refers to patellofemoral pain. The discomfort often sits around or behind the kneecap rather than directly below it.
Both problems can hurt during exercise, so symptoms may overlap.
| Feature | Jumper’s Knee | Runner’s Knee |
| Pain area | Below the kneecap | Around or behind the kneecap |
| Common triggers | Jumping, sprinting, squatting | Running, stairs, squatting, sitting |
| Tender spot | Often easy to pinpoint | Usually more spread out |
| Main area involved | Patellar tendon | Area around the kneecap joint |
A pain chart alone cannot confirm the problem. A therapist may also check your strength, movement, training history, and the activities that bring the pain on.
What Causes Jumper’s Knee?
Most cases develop after the tendon takes on more load than it can manage.
That may happen because of:
- A quick increase in training
- More jumping or sprinting than usual
- Returning to sport too soon
- Not enough strength for current training demands
- Repeated hard practices with little recovery
There is not always one clear cause. For many athletes, several small factors build up over time.
Patellar Tendonitis Treatment
Good patellar tendonitis treatment usually involves changing your training for a while, then building strength back up.
Long periods of total rest are rarely the full answer. The tendon still needs to regain enough strength for sport.
1. Reduce the Most Painful Loads
You may need to cut back on jumping, sprinting, or deep knee work at first.
That does not always mean stopping all exercise. Cycling, swimming, or other low-impact training may still feel comfortable.
2. Start With Tolerable Strength Work
Some athletes begin with isometric exercises, such as holding a knee extension or squat position.
Research in the British Journal of Sports Medicine found that isometric exercise can ease pain for some people with patellar tendinopathy.
The amount of exercise should match your symptoms. More is not always better.
3. Build Strength Over Time
Once the knee settles, the exercises can become harder.
A program may include:
- Squats
- Leg presses
- Split squats
- Step exercises
- Knee-extension work
A randomized trial in the British Journal of Sports Medicine found progressive tendon loading gave better clinical results than eccentric-only exercise after 24 weeks.
4. Bring Back Sport Movements
Strength work is only part of recovery.
Later rehab may include running, landing, jumping, cutting, or other movements used in your sport. These drills help the knee handle real game demands again.
New Tools Used in Knee Rehab
Physical therapists now have more ways to track progress and adjust rehab.
Some clinics may use:
- Blood flow restriction training with lighter weights
- Wearable sensors to track jumps and movement
- Video analysis for running or landing form
- Telehealth for exercise checks and follow-up visits
A 2025 randomized trial found that low-load blood flow restriction may be useful for chronic patellar tendinopathy. It is still one tool within a larger rehab plan.
How to Keep Jumper’s Knee From Coming Back
There is no single training rule that prevents tendon pain.
A better approach is to watch how your knee responds as your workload changes.
Helpful habits include:
- Keep your legs and hips strong.
- Increase training in smaller steps.
- Give your body time to recover.
- Avoid sudden jumps in running or jumping volume.
- Build sport drills back in slowly.
- Get recurring pain checked before it gets worse.
How long does jumper’s knee treatment take?
There is no set recovery date. Some people improve within several weeks, while long-lasting cases may need months of rehab. Your progress depends on your symptoms, training load, and sport.
Can I keep playing with patellar tendonitis?
Sometimes. You may be able to keep training after changing the amount or type of activity you do. Pain that keeps getting worse is a sign that your current load may be too high.
Does rest fix jumper’s knee?
Rest can settle pain, but it does not rebuild strength on its own. The pain may return when you go back to the same level of sport. Gradual loading helps prepare the tendon for that work again.
Do I need an MRI for patellar tendonitis?
Usually not. A therapist or doctor can often identify the problem from your symptoms and physical exam. Imaging may be used when the cause of the pain is unclear.
Is runner’s knee treated the same as jumper’s knee?
Not exactly. Both may involve strength work and changes to training, but the exercises can differ. Treatment should match the area causing pain and the movements that bother you.
When should I see a physical therapist?
Consider getting checked if the pain keeps returning, limits your sport, or does not improve with basic activity changes. A physical therapist can look at your strength, movement, and training demands. They can also help plan a safer return to full activity.
Jumper’s knee and runner’s knee can feel similar, but they do not involve the same tissues. The right rehab plan starts with finding the source of the pain, adjusting load, and rebuilding strength over time.
Knee pain getting in the way of training or sport? Book an evaluation with Precision Sports Physical Therapy to get a rehab plan based on your symptoms, goals, and activity level.
