Quick Guide: Best Exercises for Patellar Tendonitis
- Stretches the quad muscle and patellar tendon of your knee
- Hold this stretch for 10 seconds and repeat 10 times
- Complete 1 set and perform 2 times per day
- Best Stretching Strap in the link below
- Stretches the calf muscle on the back of your lower leg
- Hold this stretch for 20 seconds and repeat 5 times
- Complete 1 set and perform 2 times per day
- Best Slant Board in the link below
- Stretches the hamstring muscle on the back of your thigh
- Hold this stretch for 20 seconds and repeat 5 times
- Complete 1 set and perform 2 times per day
- Best Stretching Strap in the link below
- Reduces tension in the quad muscle that leads to the patellar tendon
- Roll up and down the quad muscle for 2 minutes
- Complete 1 set and perform 2 times per day
- Tiger Tail for soft tissue massage in the link below
- Strengthens the quad and hip flexor muscles
- Lift your leg straight up and down 10 times
- Complete 2 sets and perform 1 time per day
- Best Massage Table in the link below
- Strengthens the quad muscle on the front of your thigh
- Kick your leg out and back down 20 times
- Complete 2 sets and perform 2 times per day
- Best Ankle Weights in the link below
- Strengthens the quad muscle and patellar tendon
- Stand on a stepper and bend your knee to touch your other heel to the ground and back up 10 times
- Complete 2 sets and perform 1 time per day
- Best Stepper in the link below
- Strengthens the quad muscle and patellar tendon
- Slowly lower to a chair by a count of 8 seconds and then stand back up 10 times
- Complete 2 sets and perform 1 time per day
- Best Balance Pad in the link below
- Strengthens the gluteus medius muscle on the outside of your hips
- Sidestep in one direction for 15 steps and then return to the start position
- Complete 3 sets and perform 1 time per day
- Best Resistance Bands in the link below
- Helps to evenly distribute forces across the patellar tendon
- Wear for all walking activities for the first 3 weeks
- Wear for sporting activities until the pain goes away
- Best Knee Brace in the link below
Bonus equipment for treating patellar tendonitis: Massage Table or Yoga Mat
- Provides a firm but comfortable surface to perform your exercises
- The massage table is collapsible and portable
- The yoga mat is a good budget option and can be used anywhere
- Best Massage Table and Yoga Mat in the links below
Disclaimers and Disclosures: All information in this article is for informational and educational purposes only and should not be taken as individual medical advice. Additionally, this article contains affiliate links, meaning when you make a purchase, we make a small commission at no additional cost to you. For more information, see our full Disclaimers and Disclosures.
Intro: Are you looking for the best exercises to heal patellar tendonitis?
If you are looking for the best exercises to heal patellar tendonitis and relieve your knee pain, then you are in the right spot. As you probably know by now, this can be a pretty annoying and uncomfortable condition that is difficult to get rid of. There are quite a few programs for patellar tendonitis, both online and in the clinic. However, many of them are incomplete and don’t give the detail that is needed to get better.
As an orthopedic specialist in physical therapy, I have seen a lot of patients with patellar tendonitis. Because of this, I have created a comprehensive list of exercises and treatments that are required to help heal patellar tendonitis and get your knee healthy again. I want to make sure that you leave here feeling like you know exactly what to do and how to perform the exercises for patellar tendonitis that will get you better.
In this article, I will cover some background information on patellar tendonitis. Then, I will give you a detailed breakdown of the most important stretching and strengthening exercises for patellar tendonitis. I have provided pictures of the exercises and an in-depth description of how to perform them, including my professional tips based on experiences in the clinic. Additionally, for your convenience I have included links to the best equipment for treating patellar tendonitis, all of which we use with our patients in the clinic.
And then be sure to stick around at the end of the article for our most frequently asked questions about treating patellar tendonitis. If you’re looking to get started right away, then check out our quick guide to the best exercises for patellar tendonitis directly above, and then scroll later in the article for the in-depth explanation of how to perform them.
What is patellar tendonitis (jumper’s knee)?
Patellar tendonitis is inflammation and pain in the tendon that connects your kneecap (patella) to your shin bone (tibia). This tendon is made up of a dense, fibrous connective tissue and when it is overstressed it can become inflamed and irritated. The inflammation and irritation of the patellar tendon causes pain on the front of your knee, directly below your kneecap.
Another name for patellar tendonitis is jumper’s knee. It gets this name because this condition is commonly found in people that participate in activities that involve a lot of jumping. Similar to golfer’s elbow and tennis elbow, jumper’s knee is not only found in people that participate in those activities for which they are named, and can be caused by many other factors.
What causes patellar tendonitis?
As the name would suggest, one of the main causes of patellar tendonitis is participating in sports and activities that require a lot of jumping. In fact, cross-sectional studies on jumper’s knee have shown up to 45% of elite jumpers and 14% of recreational jumpers will get patellar tendonitis at some point in their sporting career. One of the most common causes of patellar tendonitis is repetitive jumping during sporting activities, especially in our younger patients.
However, jumping is not the only activity that can cause patellar tendonitis. Any activity that places a lot of repetitive stress through the patellar tendon can also be responsible. Activities such as running, hiking, stair climbing, squatting, and lunging can also cause patellar tendonitis.
How do I know I have patellar tendonitis?
The hallmark of patellar tendonitis is pain on the front of your knee, below your kneecap, that is worse with activity. Typically, the tendon is tender and painful when you push on it, especially where it attaches to your kneecap and in the middle of the tendon. Additionally, you may notice some thickening of the tendon or even slight swelling. However, there is usually not a significant amount of swelling with patellar tendonitis.
Other common knee conditions that can be confused with patellar tendonitis are patellofemoral pain syndrome, Osgood-Schlatter disease, fat pad syndrome and meniscus injuries. We have a lot of really good content and fixes for these problems as well, so make sure to check out those articles and get the right treatment for the right problem.
How do I treat patellar tendonitis?
The best way to treat patellar tendonitis is to reduce or stop the activities that are causing your pain and symptoms. Patellar tendonitis occurs when you are placing too much stress on the tissue and it is not able to properly handle the demand. By limiting the activities that cause your pain, you will be reducing the stress on the tissues and giving the tendon an opportunity to heal.
The next step is to begin an exercise program that is designed to stretch out and strengthen the surrounding muscles and tendons. These exercises should be initiated with very light resistance and gradually increase in intensity over time. This gradual overload will help the tendon to adapt and strengthen over time so it will eventually be able to handle the demand of the original activity.
The final step is a gradual return to the original activity that was causing your symptoms. Where many people go wrong is to jump back into their pre-injury activity level once they have progressed through their exercises and are pain-free. This will put them right back where they started though.
You will have much more success if you slowly progress back to your preferred activity level over the course of a few weeks. This will give your patellar tendon time to adapt to the demands that are being placed on it.
In-Depth Descriptions: The Best Physical Therapy Stretches and Strengthening Exercises for Patellar Tendonitis
Stretching Exercises for Patellar Tendonitis
The best stretching exercises for patellar tendonitis are the prone quad stretch, standing calf stretch, hamstring stretch, and soft tissue mobilization to the quad. These stretches should be performed two times per day, every single day for eight weeks or until your symptoms resolve.
1. Prone Quad Stretch
How to perform the prone quad stretch with a strap exercise for patellar tendonitis.
Start by lying on your stomach and loop the strap around your foot. Gently pull on the strap and bend your knee until you feel a stretch on the front of your thigh and knee. Once you feel the stretch, hold it there for 10 seconds and then relax your leg back to the start position. Perform 10 repetitions.
Professional Tip: If you need an even better stretch, roll up a thick towel or pillow and place it under your knee and then perform the stretch as described above. You should feel an even stronger stretch on the front of your thigh when you do it like this.
What is the best strap for the prone quad stretch exercise?
The Stretch Out Strap is the best option for several reasons. It is 6 feet long and has multiple loops and handles all along its length, so it is good for people of different sizes and allows you to get the most comfortable grip. It is also very durable and we have had thousands of patients use it in our clinic and most of them end up buying one for their own use at home. The Stretch Out Strap can be found in the link below.
It’s also nice to have a firm but soft surface to perform this stretch on. A thick yoga mat is an easy solution to this problem and I use one for my stretches at home. You can easily roll it up and store it in a corner or even throw it in your trunk for when you are traveling. The Yoga Mat can be found in the link below.
2. Standing Calf Stretch
How to perform the standing calf stretch on a slant board exercise for patellar tendonitis.
Start by placing the slant board in front of your counter or another stable object you can hold on to. Place both feet on the slant bord with your toes facing forward and your knees nice and straight. Stand tall and then gently lean your whole body forward and keep your heels down on the board the entire time. Once you feel the stretch in the back of your legs, hold it there for 20 seconds and repeat 5 times.
Professional tip: Start with a gentle stretch at a lower incline. Then, as you gain mobility, you can try higher inclines on the slant board. The slant board is the best way to stretch your calves, but if you’re looking for alternatives then take a look at our article on the best ways to stretch your calves.
What is the best equipment for performing the standing calf stretch exercise?
Our absolute favorite piece of equipment for performing the calf stretch is the slant board, and we use this with all of our patients in the clinic. It is by far my favorite way to stretch out my own calves. You can do variations of this stretch with a foam roll, against a step, or against a wall when you are in a pinch, but none of them compare to using the slant board. The Slant Board can be found in the link below.
3. Hamstring Stretch
How to perform the hamstring stretch with a strap exercise for patellar tendonitis.
Start by lying on your back with both legs straight and the strap around the middle of your foot. Keep your knee straight and use the strap to pull your leg straight up until you feel a stretch in the back of your leg. Once you feel the stretch, hold it for 20 seconds and then lower back down to the start position. Rest for a second or two and repeat this 5 times.
Professional tips: Having a slight bend in your knee is ok to start out. But as your body gets used to this stretch, you should work to keep your knee as straight as possible.
What is the best strap for performing the hamstring stretch exercise?
The Stretch Out Strap is also the best option for this stretch as well. It has great utility and can be used for over 20 different stretches that we commonly have patients perform. There is also a version of this strap that is about a foot longer, the Stretch Out Strap XL, and it works well for people taller than 5’10’’. The Stretch Out Strap can be found in the link below.
If you don’t like getting up and down from the ground, you can use a portable massage table instead. The massage table is firm enough that you don’t sink into it but soft enough to make it quite comfortable. We prefer a massage table that is collapsible and portable and allows you to perform your physical therapy routines at home like our patients do in the clinic. The Massage Table can be found in the link below.
4. Soft Tissue Mobilization to the Quad
How to perform soft tissue mobilization to the quad exercise for patellar tendonitis.
Start by sitting with your leg straight in front of you and resting on a comfortable surface. Use the Tiger Tail to apply firm but tolerable pressure to your quad muscle, starting close to your hip and rolling down toward your knee. Stay off of bony prominences such as your kneecap and focus on the soft tissue on the front of your thigh.
Roll up and down the quad muscle and make sure to get the muscles on the front, outside, and inside of your thigh. Perform this mobilization for 2-3 minutes at a time.
Professional Tip: I like to roll up and down the quad muscle, searching for knots and tight spots. When I find one of these spots, I focus on it for about thirty seconds trying to get it to release.
What is the best mobility tool for performing the soft tissue mobilization to the quad exercise?
The Tiger Tail is the best mobility tool for performing self-soft tissue work to your quad muscle. It has handles that make it easy to grip and the dense foam that the main roller is made out of is good for working into tight muscles and fascia. It is also very durable; I have been using mine for years now and it virtually no signs of wear and tear. The Tiger Tail can be found in the link below.
Strengthening Exercises for Patellar Tendonitis
The best strengthening exercises for patellar tendonitis are the straight leg raise, long arc quad, step downs, eccentric squat, and sidesteps with a band. These exercises should be performed once a day, every single day for eight weeks or until your symptoms resolve.
1. Straight Leg Raise
How to perform the straight leg raise exercise for patellar tendonitis.
Start lying on your back with your involved leg straight and your uninvolved leg bent to a 90-degree angle. Tighten the muscle on the front of your thigh, keep your leg straight, and lift it off the table until it is parallel to your other thigh. Pause for a second and then return to the starting position. Repeat this 10 times, take a 30 second break, and perform 2 sets.
Professional tips: Most of my patients will lift their leg a little too high to start. If you go too far though, you will actually lose tension in the muscle and it makes the exercise less effective. Lift your leg just until your knees are the same height and that will do the trick.
2. Long Arc Quad
How to perform the long arc quad with an ankle weight exercise for patellar tendonitis.
Start sitting in a chair or on the side of your bed with your knees bent. Slowly kick your foot all the way out until your leg is straight and the back of your thigh is still on the surface. Try to tighten your quad at the top position for a second and then return to the start position. Repeat this 15 times, take a 30 second break, and perform 2 sets.
Professional tips: Begin by using a one-pound weight the first time you perform the long arc quads. If the exercise is easy and relatively pain-free then you can add a pound to the ankle weight every few days. Slowly keep progressing to build back the strength in your quadriceps.
What is the ankle weights for performing the long arc quad exercise?
It is important for the ankle weights to fit comfortably and securely around your ankle. Another really nice feature is the ability to adjust the amount of weight that it holds. These ankle weights meet all of these criteria, are highly rated, and are sold in pairs which can give you even more weight to use if you’re feeling extra strong!
3. Step-Downs
How to perform the step-down exercise for patellar tendonitis.
Start by placing a small step next to your counter or other stable surface. Hold on to the counter and stand on the stepper with your affected leg. Slowly bend your knee and lower the opposite heel to the ground. I like to tell my patients, “pretend there is a potato chip on the ground that you want to touch with your heel, but not crack”. Then stand back up to the start position. Repeat 10 times, take a 30 second break, and complete 2 sets.
Professional tips: Start with a 4-inch step height when you begin this exercise. Once you can perform all the repetitions without pain and with relative ease, increase the step height by 2 inches. A normal height step is 8 inches, so I have my patients work toward this goal.
This exercise is a lot more difficult than it looks, especially on a bum knee. It is also typically a little bit uncomfortable to do when you have patellar tendonitis. So, I recommend trying to keep your pain levels below a 2-3/10 when you are doing this exercise and progressing slowly
What is the best stepper for performing the step-down exercise?
For the step-down exercise, you will want a stepper that is adjustable and that has good traction. The stepper below is nonslip and allows for variable heights so you can progress as your symptoms permit. This stepper is great because of its versality and the number of exercises you can do on it. We have hundreds of patients do dozens of different exercises on them, so they come in pretty handy. The Stepper can be found in the link below.
4. Eccentric Squat
How to perform the eccentric squat exercise for patellar tendonitis.
Start by standing completely upright in front of a chair or sturdy surface that you can sit down on. Slowly bend your hips and knees by pushing your hips back toward the chair like you are going to sit down. Lower down to a slow count of 8 seconds until you are sitting down. Then stand back up and repeat 10 times. Take a 60 second break and complete 2 sets.
Professional Tip: Start by using a higher surface to sit down to, where you only have to squat down a few inches. In the clinic, I like to use an adjustable height table with my patients and as they get stronger, I will lower the height of the table. Eventually, the goal is to squat down to a normal height chair without any pain.
Your pain should never be above the level of a 3/10 with this exercise, if it is, then increase the height of the chair.
What is the best equipment for performing the eccentric squat exercise?
The best equipment for the eccentric squat exercise is a sturdy bench or chair that you can adjust the height of. This can be unnecessarily expensive though, so I like to use a foam balance pad to increase the height of the chair. Then, once you get stronger and your pain is getting better, you can remove the pad and squat all the way down to the chair.
I prefer the Airex Balance Pad because it is comfortable, yet firm enough that you don’t sink down into it. Additionally, you will be able to use the Airex pad for any balance exercises you need to do. The Airex Balance Pad can be found in the link below.
5. Sidesteps with a Band
How to perform the sidesteps with a band exercise for patellar tendonitis.
Start by standing with a resistance band looped around your thighs, just above your knees. Bend your knees slightly so you are in a mini squat position and press your knees apart, so you are always keeping tension on the band. Make sure to keep your toes pointed forward and slowly step sideways, always keeping a space between your feet.
Take 15 steps in one direction, stay facing the same way, and then take 15 steps back to the start position. Take a 15 second break and repeat 3 times.
Professional Tip: This exercise is designed to make you feel a bit of a burn in your hips, thighs, and buttock. Start with a light resistance band and once you can get through all 3 sets with relative ease, it’s time to increase the tension of the resistance band.
What is the best equipment for performing the sidesteps with a band exercise?
The best equipment for the sidesteps with a band exercise is a set of loop resistance bands that are easy to put on and take off. You will want a set of these bands so you can start with low resistance and slowly increase the tension of the band as you get stronger. The Loop Resistance Bands can be found in the link below.
Other helpful equipment for treating patellar tendonitis: Chopat Strap Knee Brace
How to use a Chopat strap to reduce symptoms of patellar tendonitis.
The Chopat patellar tendon strap is designed to redistribute the forces going through the patellar tendon in order to alleviate pain. Place the strap around your knee, below your kneecap and securely fasten so that it is tight but not cutting off your circulation or causing any numbness or tingling. You can wear the brace when you are doing higher level activities or if you are going to be particularly active, but you shouldn’t wear it all day long.
Professional tips: Some people find more success with the strap right around the middle of the tendon, while others like it more where the tendon inserts onto the shin bone. Either position is fine, I tell my patients just to go with what reduces their pain and symptoms more. You might have to play around with the position of the strap but this little brace can sometimes be a game changer.
What is the best knee brace for patellar tendonitis?
The Bodyprox patellar tendon knee strap is the best knee brace for patellar tendonitis. Previously, I mentioned the chopat knee brace. Cho-pat is actually a brand name, but for many physical therapists, Cho-pat has become synonymous with patellar tendon straps, similar to how people will use Kleenex and tissues interchangeably.
However, over the years many other companies have started to develop patellar tendon straps and they have greatly improved. Many of my patients have had a lot of success with the Bodyprox patellar tendon knee strap, so it gets my recommendation. The Bodyprox patellar tendon strap can be found in the link below.
Final Thoughts on the Best Exercises for Patellar Tendonitis
You now have the complete formula for treating your patellar tendonitis from home. The first step is to reduce the activities that are aggravating your symptoms. Then, get started on the stretching and strengthening exercises from above, and make sure to be diligent and perform them most, if not every day. Gradually add resistance to the exercises and increase the difficulty as your symptoms permit. Finally, slowly progress back into the activities that you love to do!
Frequently Asked Questions About Patellar Tendonitis Exercises
Does patellar tendonitis ever go away?
Yes, patellar tendonitis does go away, but it can take months or even years to resolve on its own and then it can flareup sporadically down the road. The purpose of performing a patellar tendonitis exercise routine is to expedite the recovery process and prevent reoccurrences of your symptoms in the future. Once you begin performing your exercise program, your symptoms should be getting better within 6 weeks and, for most people, it will be resolved in 12 weeks.
What exercises should you avoid with patellar tendonitis?
You should avoid any exercise that aggravates your symptoms when you have patellar tendonitis. Generally speaking, squats, lunges, jumping, running, and kneeling are activities that will aggravate your patellar tendonitis symptoms and should be avoided. Some of the rehabilitation exercises may cause minor discomfort temporarily. However, if you are following the recommendations described in the article, these symptoms will get better as you progress.
Is walking bad for patellar tendonitis?
If you have patellar tendonitis and are able to walk without pain or limping, then you can continue to perform your walking routine. However, if you get pain or are altering your gait, then you should reduce your mileage or stop completely for a time. Most people are able to walk on flat ground without symptoms, but inclines and declines should generally be avoided when you have patellar tendonitis.
Why do I keep getting patellar tendonitis?
Patellar tendonitis is generally considered an overuse disorder. This means that an activity was done too much, too soon, or too fast. So you may have increased running/walking mileage too quickly, or did too many squats or jumps in a workout, or maybe spent too much time kneeling while gardening. Regardless of the activity, the best way to avoid patellar tendonitis is to slowly and gradually build up the volume so your tendons and muscles can adapt to the demand.
How do I prevent patellar tendonitis?
The best ways to prevent patellar tendonitis are:
- Maintain good flexibility and mobility in your knees, quads, hamstrings, and calves
- Perform strengthening exercises for your knee, quad, and hip muscles on a regular basis
- Begin new activities at a low volume and intensity and slowly build over the course of a few weeks or months
Is heat or ice better for patellar tendonitis?
Most people respond better to ice for the treatment of patellar tendonitis. I like to have my patients warm up for their patellar tendinitis exercises with a dynamic warmup, such as a low resistance bike for a few minutes. After they complete their exercises, using a comfortable and conforming ice pack can help to reduce pain and inflammation. A high-quality Ice Pack, like the ones we use in the clinic, can be found in the link below.
Squats can be one of the most effective exercises for treating patellar tendonitis. However, what is tricky about squats though, is that it can be aggravating to knee tendonitis as well. You should avoid doing heavy weight squats or squatting too deep while your symptoms are flared up. However, doing partial range squats with a slow lowering phase can be one of the best exercises for helping the patellar tendon to get stronger and heal patellar tendonitis.
What cardio exercises can I do with patellar tendonitis?
When you have patellar tendonitis, the most important thing is to consider your symptoms when you are looking for the right cardio exercise to do. If it increases your symptoms, then you should limit that activity. Conversely, if it doesn’t increase your symptoms during, or after the activity, then it is generally ok to do.
Higher impact cardio exercises are generally not tolerated well when you have patellar tendonitis. The cardio exercises you should usually avoid are running, jumping, stair climbing, incline/decline walking. Cardio exercises that are generally tolerated better when you have patellar tendonitis are walking on flat surfaces, biking at lower resistances, swimming, and the elliptical machine. Our favorite Recumbent Bike is in the link below.
What are the best supplements for patellar tendonitis?
The best supplements for patellar tendonitis are:
- Glucosamine and chondroitin-stimulate tenocyte formation and collagen synthesis
- Vitamin C-improve angiogenesis and collagen synthesis
- Curcumin-antioxidant to prevent oxidative stress to the tendon
- L-arginine-increase production of nitric oxide for tendon healing
Studies on the effect of supplementation to aid in tendon healing are limited to this point. Currently, the 4 supplements listed above have been shown to be most promising for helping to treat patellar tendonitis. Our favorite version of these supplements can be found in the links below.
Why you can trust Physical Therapy Simplified for patellar tendonitis exercises.
At Physical Therapy Simplified, our mission is to provide an easily accessible and highly reputable source of physical therapy information that anyone can understand, follow, and benefit from. We want you to feel confident that you are getting the best content and information that will help to reduce your pain and restore you to your highest functional potential.
The author of this article, Andrew Harkins, DPT, has demonstrated expertise in the field of physical therapy and is certified by the American Board of Physical Therapy Specialities as an Orthopedic Clinical Specialist. He has over ten years experience as a licensed physical therapist and is an expert in treating conditions related to the knee.
Andrew has worked as a teaching assistant at the University of Pittsburgh in their Doctor of Physical Therapy Program. Specifically, due to his expertise in treating knee conditions, he assisted in musculoskeletal coursework and provided instruction on how to treat patellar tendonitis.
