Patellar tendon (jumper’s knee): returning to sport step by step

Why it happens

Repeated jumping (volleyball, basketball), rapid increase in volume, weak thigh muscles, hard surfaces.

Coming back in four stages

1. 1

   Flat walking or easy cycling without pain.

2. 2

   Thigh strengthening prescribed or approved by your physiotherapist: it is often the basis of tendon rehabilitation.

3. 3

   Slow running on flat ground, without jumping, then very small jumps.

4. 4

   Jumps, accelerations and changes of direction regained gradually, matches last.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the patellar tendon, a slow single-leg squat the next day is the test: if the pain is worse than the day before, stay at this stage.

Movements to postpone

• sauts from stage 4
• côtes et descentes from stage 4
• accélérations et sprints from stage 4

Strengthening exercises

• Wall sit hold

  from stage 1 of the plan

  Back to the wall, knees at about 60 degrees, hold 30 to 45 seconds. 4 repetitions with 1 minute rest.

  To start: 4 holds of 30 to 45 seconds, 1 minute rest, daily or every other day.

  Variations, mistakes and progression

  Easier

  Less bend (knees at 30 degrees), 20-second holds.

  Harder

  Deeper bend (90 degrees), or on one leg.

  Common mistakes

  • Letting the knees go far past the toes.
  • Pushing with your hands on your thighs.

  Moving on

  When 4 × 45 seconds causes no discomfort during or the next day, and tendon pain is easing.

• Chair squat

  from stage 2 of the plan

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Seated knee extension

  from stage 2 of the plan

  Seated, slowly straighten the knee (with a band or light ankle weight) and lower over 3 seconds.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  No weight, partial range.

  Harder

  Heavier weight or stronger band, with a 2-second hold with the leg straight.

  Common mistakes

  • Swinging the leg instead of lifting it.
  • Leaning back to help.

  Moving on

  When 3 × 15 with load is easy and causes no discomfort the next day.

• Low step-up

  from stage 3 of the plan

  Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.

  To start: 3 sets of 10 per leg, slow on the way down, every other day.

  Variations, mistakes and progression

  Easier

  10 cm step, one hand on the rail.

  Harder

  Higher step (20 to 30 cm), then with weights in your hands.

  Common mistakes

  • Pushing off with the leg on the floor.
  • Knee drifting inwards.

  Moving on

  When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.

• Single-leg squat to a chair

  from stage 4 of the plan

  Standing on one leg in front of a chair, lower slowly until you touch the seat then rise, knee in line with the foot.

  To start: 3 sets of 6 to 8 per leg, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, or one hand on a wall.

  Harder

  Lower chair, then no chair.

  Common mistakes

  • Knee drifting inwards.
  • Pelvis dropping on the side of the free leg.

  Moving on

  When 3 × 10 is clean, knee in line, as well as on the other side.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Rehab’s advice

No jumping at first. Slow, gradual return of weight-bearing, then small jumps, on surfaces that are not too hard.

What the Rehab plan does for this injury

The plan starts at 30% of your previous training volume and builds up to 80%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

• WalkingAvoid long descents and repeated stairs at first; favour flat ground.
• HikingSteep descents are demanding: use poles, small steps and begin on gentle trails.
• Road cyclingAvoid heavy gears and standing climbs; check saddle height.
• SkateboardingRepeated landings load the tendon: cut down on jumps and take breaks.
• SurfingThe pop-up landing loads the knees: add it gradually and avoid jumps.
• BadmintonCut down on jumps and use short, slow lunges.
• FutsalReduce sudden stops and repeated shots on a hard floor.
• BasketballLimit repeated jumps and alternate with rest days.
• VolleyballReduce the number of jumps per session and respect rest days.
• Weight trainingLimit loaded deep squats and jumps; favour moderate, slow loads.
• Gym fitnessLimit heavy leg extensions; choose slow movements at moderate load.
• HIITReplace jumps with low-impact versions, then reintroduce them slowly.
• Alpine skiingLimit long descents and moguls; take breaks to rest the thighs.