Jumper's knee
needs load, not rest.
Patellar tendinopathy, or jumper's knee, is pain in the tendon just below the kneecap. Rest makes it feel better for a while, then it comes right back. Tendons recover by getting stronger, and that takes a planned, progressive program.
Benson Amihere, MScPT, CSCS · Milton, Ontario
Common signs
The basics
The patellar tendon connects the kneecap to the shin and works like a spring every time you jump or land. When the load on the tendon outpaces its ability to adapt, often after a busy season, a jump in training or a growth spurt, it becomes painful and less tolerant to load. It is very common in basketball, volleyball, high jump and other jumping sports.
Tendon pain behaves differently from muscle injuries. It often warms up during activity and then flares later that day or the next morning. Complete rest calms the pain but also weakens the tendon, which is why it so often returns. The research supports a staged loading program that strengthens the tendon and then gradually reintroduces jumping.
Our approach
We assess how irritable your tendon is, what your training and game schedule looks like, and how strong your legs are. Then we load the tendon in stages, keeping you training wherever possible.
Step 1
Adjust jumping volume and training so the tendon is not being overloaded, without shutting you down completely.
Step 2
Long holds that can reduce tendon pain and start building strength, often usable before games.
Step 3
Slow, heavy leg exercises that drive tendon adaptation, progressed week by week.
Step 4
Faster movements and low level jumps to retrain the tendon's spring.
Step 5
Progressive plyometrics, from small hops to full approach jumps and landings.
Step 6
Return to full practice and games with a plan to manage load through the season.
Timeline
Tendons adapt slowly, so this is a months, not weeks, injury. Sticking with the program is what makes the difference.
2 to 4 weeks
Load managed and isometric work reducing day to day pain.
6 to 12 weeks
Heavy strength work building tendon capacity. Training often continues with modifications.
3 to 6 months
Plyometrics restored and back to full jumping. Longer if symptoms have been around for years.
Why Ben Performance
Treating tendon pain is really a strength and conditioning problem with a clinical lens. As a physiotherapist and CSCS who has coached university basketball, Benson knows how to fit tendon rehab around a real training and game schedule.
Not in Milton?
Get your assessment and tendon loading program online, with video check ins as you progress.
Questions
You may need to cut back, but stopping completely often makes the tendon weaker. We use pain and next day response to decide how much jumping your tendon can handle while it gets stronger.
No. Jumper's knee is pain in the tendon just below the kneecap. Runner's knee is pain around or behind the kneecap itself. They need different plans, which is why an assessment matters.
Injections are not a first line treatment. The strongest evidence is for progressive tendon loading. If you are not improving after a solid program, we can talk about referral options.
No. You can book directly with a physiotherapist in Ontario. Some extended health plans ask for a doctor's note before they reimburse, so check your plan if you are claiming.
Most extended health benefit plans cover physiotherapy with a registered physiotherapist, and we direct bill major Canadian insurance providers, so in most cases you do not have to submit claims yourself.
Other sports injuries we treat in Milton
This page is general information and is not a substitute for an individual assessment. Timelines vary from person to person. If your symptoms are severe or getting worse, see a healthcare provider.
