Patellar Tendinitis

Patellar tendinitis is an injury to the tendon connecting your kneecap (patella) to your shinbone (the tibial tuberosity of the tibia). The patellar tendon works with the muscles at the front of your thigh (quadriceps muscles) to extend your knee so you can kick, run and jump.

Patellar tendinitis, also known as jumper's knee, is most common in athletes whose sports involve frequent jumping — such as basketball and volleyball. However, even people who don't participate in jumping sports can get patellar tendinitis.

Patellar Tendinitis Care:

As soon as you seek your athletic trainer for an evaluation and suggests you are likely dealing with a case of Patellar Tendinitis, complete these stretches & exercises on your own for the recommended sets, reps, & frequency, provided you are pain-free or pushing yourself to a point of pain. If necessary, see the athletic trainer for more exercises or if exercises need to be modified. The descriptions of each phase are meant to be a guide and if the athlete is having difficulty or ease with completing the listed exercises, they can choose a different stage more appropriate.

Stretches - 4×/Day, 30 seconds each - Typically, wake-up, before practice, after practice, before sleep

Standing Quadriceps Stretch: https://youtu.be/Uwwuc8pRRc0
- If Quad Stretch is painful, do a Quad Stretch with a chair, dipping as low as pain allows: https://youtu.be/pAm21cf6OLI?t=8

Stage 1 Exercise Circuit - 2×/Day - If not fully weight-bearing (using crutches or alternative way of ambulation)

Quad Sets 3×25: https://youtu.be/au62CidApd0?t=4
4-Way Straight Leg Raise 3×10 each direction using pain-free range of motion: https://youtu.be/-8MV0sX-C_k
1. Just do hip extension, adduction, and abduction
Heel slides using pain-free range of motion 3×25: https://youtu.be/rAMPY8lAbfY

Stage 2 Exercise Circuit - 2×/Day - If pain-free while fully weight-bearing with minor to moderate discomfort while completing activities of daily life or athletics

Wall Sits 3×30 seconds: https://youtu.be/o-3sLIGoaJM?si=Nh4IhqWZwUhgrXEQ
- Increase to 45 seconds as tolerated
- Increase weight on the lap as tolerated
Straight Leg Raise 3×15: https://youtu.be/Ka19yzAlIGY?t=4
- If still unable to complete Straight Leg Raise, do Quad Sets 3×25: https://youtu.be/au62CidApd0?t=4
Eccentric Leg Raises 3×15: https://youtu.be/2lf8YtweH50
- Only use pain-free Range of Motion as you are guiding your legs down

Taping/Bracing

If indicated, the Athletic Trainer can tape/wrap the injured area to expedite returning to participation.

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