Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Patellar tendinopathy (jumper’s knee) exercises by stage
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Patellar tendinopathy, often called jumper’s knee, is pain in the tendon that joins the kneecap to the shin bone, just below the kneecap. It happens when the tendon cannot cope with the load placed on it.
It is common in jumping sports such as basketball and volleyball, and can follow heavy or deep squatting, downhill running, or a quick increase in training. People often feel stiffness in the morning or after sitting, and pain when jumping, squatting or climbing stairs.
Tendons respond to gradual loading. Rest alone does not fix the problem, so programs use exercises that load the tendon in a controlled way and build its capacity over months.
Stage 1: Isometric holds to ease pain
Reduce pain and keep the tendon loaded without irritating it.
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Wall Squats for Quadricep Strength
Slide down to a comfortable depth (not past a right angle) and hold still.
Typical dose: Hold 30–45 seconds, 5 reps, 2–3 times a day; progress from two legs to the painful leg only1,2,4
-
Terminal Knee Extension (TKE)
A gentler isometric option if wall sits are too painful. One NHS program uses a similar hold, straightening the knee against a band while seated.
Typical dose: Hold the straightened knee 15–45 seconds against the band, 3–5 reps, up to 3 times a day2
- A small increase in pain during exercise is generally acceptable if it settles soon afterward (one NHS leaflet says within 30 minutes) and is not worse the next day.3,4
- Cut back on higher-impact activity like running and jumping while pain is high, but stay active with lower-impact options such as cycling or swimming.1,2
Stage 2: Slow, heavy strengthening, then jumping
Build tendon and thigh strength, then gradually reintroduce jumping and sport.
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Lateral Step-Down
Lower slowly on the painful leg. One NHS program uses a similar step-down as its home heavy exercise.
Typical dose: 4 sets of 6 slow reps, 2–3 times a week; hold weights as it gets easier1
-
Split Squat
Similar to the offset squat in one NHS program. Keep the depth comfortable and the movement slow and controlled.
Typical dose: 3 sets of 10–12, every other day4
-
Seated Leg Extensions
Use an ankle weight or gym machine, painful leg only, moving slowly both ways.
Typical dose: Start with about 4 sets of 15 slow reps with a challenging weight, progressing over weeks to heavier sets of 6; 2–3 times a week with rest days between1,3
-
Single-Leg Bridge
Strong glutes help share the load during jumping and landing.
Typical dose: Repeat until lightly tired, 2–3 times a week1
-
Toe Stand Strength Exercise
Calf strength also helps absorb landing forces.
Typical dose: Repeat until lightly tired, 2–3 times a week; progress to one leg1
- Choose a weight that does not make the pain worse the next day. If it does, reduce the reps, weight or speed.1
- Increase the weight first, then the speed, as the tendon tolerates it.1
- Build jumping and hopping volume first, then intensity, before adding training drills and then competition. A physical therapist can guide this stage.1,3
- Keep doing your heavy strength exercises about twice a week throughout this stage.1
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| When to move to stage 2 | When pain is mild, mainly felt during sport, and isometric holds cause little pain.1,3 |
| When to add jumping and hopping | When you can do your stage 2 exercises at a good load without more pain the next day, and pain after loading returns to normal within 24 hours.1,3 |
| How long to keep strengthening | One NHS program advises continuing heavy strength work twice a week for at least 6 months.1 |
| Typical recovery time | Recovery often takes 3–12 months (one NHS leaflet says about 6–9 months), and longer for people returning to jumping sports. There is no quick fix.1,4,6 |
What to avoid or change for now
- Stretching the patellar tendon itself, which can aggravate the pain.
- Deep squats past a right angle while the tendon is sore.
- Complete rest. Rest alone does not fix tendon pain, although cutting back on jumping and other aggravating activity is often needed for a while.
- Sudden increases in jumping, running or training load.
- Exercising hard into pain that is worse the next day.
When to get help
- A sudden pop or tearing feeling at the front of the knee, then you cannot straighten the knee or lift the straight leg. Go to the emergency department, as this can be a tendon tear.
- You cannot move the knee or put any weight on the leg. Get urgent care the same day.5
- The knee is badly swollen or has changed shape, for example after a fall or collision. Get urgent care the same day.5
- Your knee locks, gives way, or painfully clicks.5
- Fever, or feeling hot and shivery, with redness or heat around the knee, which can mean infection. Get urgent care the same day.5
- Pain and swelling below the kneecap in a teenager or young adult, which can be a different condition and should be checked.5
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: ACL injury, Meniscus tear, MCL sprain, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
What is the best exercise for jumper’s knee?
No single exercise works for everyone. NHS programs typically start with isometric holds such as wall sits, then progress to slow, heavy strengthening and finally to jumping.
Should I stretch my patellar tendon?
One NHS physiotherapy program advises avoiding stretching the tendon itself, because it can aggravate the pain. Strengthening is the focus.
Is it OK to exercise with some pain?
A small increase in pain during exercise is generally acceptable if it settles soon afterward and is not worse the next day. If it is worse the next day, reduce the load.
How long does patellar tendinopathy take to heal?
Often 3–12 months, and longer for people going back to jumping sports. Keeping up strength work for months is important.
Should I stop playing sport completely?
Usually not. Cut back on jumping and sprinting as needed, stay active with lower-impact exercise, and build back up gradually.
Sources
- Royal United Hospitals Bath NHS Foundation Trust: Patellar tendinopathy (physiotherapy leaflet)
- Kingston and Richmond NHS Foundation Trust: Patellar tendinopathy
- Swansea Bay University Health Board (NHS Wales): Patella tendinopathy
- Wiltshire Health and Care (NHS): Patella tendinopathy (patient information leaflet)
- NHS: Knee pain
- King’s College Hospital NHS Foundation Trust: Patellar tendinopathy (patient leaflet)
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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