Patellar TendonPain: Not the End, Just a Reroute

Knee pain has a way of throwing a wrench into your training momentum. Whether you’re

smashing personal bests in the gym, sprinting on the field, or just trying to stay active, pain

at the front of your knee can be a frustrating setback. One of the most common culprits is

patellar tendinopathy — often nicknamed “jumper’s knee”

And no, it’s not just for basketball players!

Patellar tendinopathy affects the tendon that connects your kneecap (patella) to your

shinbone. It’s a crucial link in your movement chain, helping to absorb and transfer force

every time you jump, land, or drive up from a squat. When it’s overloaded - maybe from a

sudden spike in training, too much volume, or poor mechanics - it starts to hurt, especially

when loading the knee. Pain is usually felt right below the kneecap and often gets worse with

activities like stairs, squatting, or sports that involve jumping.

Here’s the thing: this isn’t a typical “rest it until it goes away” injury. Patellar tendon pain isn’t

about inflammation; it’s about load tolerance. The tendon becomes less capable of

managing the demands placed on it, and your job - or so my job as a sports therapist - is - is

to build that tolerance back up.

This is where smart, targeted rehab comes into play. The solution isn’t total rest, but rather

retraining the tendon with specific exercises. Strength work that includes both slow eccentric

and controlled concentric loading is key. Isometric exercises can help manage pain early on,

and as things progress, adding in plyometric training teaches the tendon how to store and

release energy again. It’s about building capacity, not just avoiding discomfort.

So in my experience of working with a variety of people and patellas, patellar tendon pain

isn’t a career-ender or even a season-ender. It’s a sign your body needs a different kind of

training - a more intentional approach that focuses on resilience, not avoidance. You don’t

have to stop doing what you love. You just need to train differently, with a purpose.

Because sometimes, the way forward isn’t less movement - it’s smarter movement.

By Robyn Truluck (Sports Therapist)