🏃♀️Common Running Injuries #4 ~Jumper’s Knee~
Common Running Injuries #4
Pain Just Below the Kneecap? It Might Be Jumper’s Knee
If you feel pain just below the kneecap, especially during running or jumping, you might be dealing with Jumper’s Knee, medically known as patellar tendinopathy.
Though common among athletes who jump, it’s also seen frequently in runners.
Key Symptoms
-
Pain or heat over the patellar tendon (below the kneecap)
-
Discomfort during jumping, running, or stair climbing
-
In chronic cases, the tendon may degenerate, leading to persistent pain
Common Causes
-
Weak or tight quadriceps (thigh muscles)
-
Weak glutes and calves
-
Limited flexibility in the hamstrings or ankle joints
-
Poor running form or unsuitable shoes
-
Sudden increase in training volume or overuse
Acute vs Chronic Management
Acute Phase (with inflammation)
-
Rest from aggravating activity
-
Ice, anti-inflammatory medication
-
Light strengthening (esp. VMO – Vastus Medialis Oblique) within pain-free range
-
Follow-up rehab to prevent recurrence
Chronic Phase (tendon degeneration)
-
Specific loading-based exercises to stimulate tendon repair
-
Rehab may take 6–12 weeks or longer
-
In long-standing cases (e.g., professional athletes), full recovery may take 6 months to years
Advice from Your Physio
Early intervention is essential.
Don’t ignore patellar tendon pain—with proper diagnosis and a guided rehab plan, you can recover and safely return to running or sport.