Are you struggling with jumper’s knee and looking for effective solutions? Read this article and let me share how I overcame patellar tendonitis and the strategies you can use to fix it yourself.
However, before diving into any self-treatment methods, it’s crucial to consult your doctor for medical guidance.
Addressing knee injuries, such as patellar tendonitis, with professional advice is the essential first step.
According to the Scandinavian Journal of Medicine & Science in Sports, “Jumper’s knee is an overuse disease. The initial subjective complaints are well‐localized pain, usually occurring after physical activities and often at the lower pole of the patella.”
My battle with patellar tendonitis began in middle school and has continued throughout my basketball career at Marist College and as a professional for the last ten years.
Over the years, I have learned and applied numerous tips and tricks over the years, ultimately overcoming this frustrating condition.
For example, here is a short-bit of information on some of the steps I took to overcome jumper’s knee:
Improving Mobility: Enhancing the flexibility of my lower body was a key factor. Regular stretching and mobility routines focused on the quads, hamstrings, and calves helped reduce strain on my patellar tendon.
Strengthening My Legs: Incorporating strength training exercises, such as squats, lunges, and leg presses, fortified the muscles around my knees, providing better support and alleviating pressure on the tendons.
Reducing Total Body Inflammation: Adopting an anti-inflammatory diet, rich in omega-3 fatty acids, antioxidants, and whole foods, helped decrease overall inflammation. This diet included plenty of fruits, vegetables, lean proteins, and healthy fats.
Alleviating Muscle Tension: Utilizing foam rolling and massage techniques targeted muscle knots and tension points, improving blood flow and promoting quicker recovery.
By implementing these strategies, I conquered jumper’s knee and continued playing basketball at a high level.
If you’re dealing with patellar tendonitis, these steps can help you reduce pain and regain your athletic performance!
What is Jumper’s Knee (Patellar Tendonitis)?
Jumper’s knee, also known as patellar tendinitis, is an overuse injury characterized by inflammation of the patellar tendon.
This condition causes pain during activities that involve bending the knee, and could be caused by any of the following factors:
Abnormal rotation of your lower leg
Sudden increase in your weight
Previous injury and localized weakness or instability
A rapid increase in training level
“Knock knees”
Weak thigh muscles
Glute weakness
Overall improper training
Hamstring/Quadriceps imbalance
Lack of flexibility in your calves, ankles, quadriceps, or nearly any other part of your lower body
How to Fix Patellar Tendonitis
Jumper’s knee is a relatively basic overuse injury.
Although it can be very painful and cause additional problems if not treated properly, it certainly can be fixed!
However, fixing jumper’s knee is a multi-step process.
Not only do you need stronger legs, but you also need more flexible and mobile legs.
Along with that, you also need to control inflammation that can occur from other sources, so you want to improve your diet and take the right supplements to support healthy joints.
Based on my experiences and knowledge, here are the best tips I know for beating jumper’s knee:
Step 1.) Release Muscle Tension
Tight hamstrings, quads, glutes, and even calves can often be the primary cause or most significant contributing factor to causing jumper’s knee, so loosening these muscles is the first step you should take to beating patellar tendonitis.
There are a lot of options, and you can do anything from professional massage therapy to acupuncture to loosen the muscles around your knee pain.
If you want to work on this everyday on your own, I suggest you buy a self massage tool.
Last update on 2025-05-22 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
If you don’t have the budget for a Theragun, don’t worry! There are many other more affordable self-massage tools for knee tendonitis.
A foam roller is a very affordable option that you can use each day to roll out the muscles around your knee to reduce Jumper’s Knee pain, and once you learn how to foam roll, you can use it for other muscles as well.
Last update on 2025-05-22 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Step 2.) Consistently Do the Best Exercises for Jumper’s Knee
Muscle imbalances and a lack of stability are usually very common effects of knee tendinitis and can actually be the cause of them themselves.
By working on improving your muscular stability you will provide a base for strength exercises, as well as protect your knees in the short run.
BOSU Ball exercises, for example, are great for increasing your lower-body stability. You could also opt for trying things like stand-up paddleboarding, which can strengthen and prmpote balance in your lower body.
These are unique ways you can help improve the stability of your knees and fix tendonitis, but they also could cause more issues if you aren’t safe while doing them.
There are many strength exercises that can be very helpful in improving jumper’s knee. Here are a few of the best exercises for jumper’s knee:
Goblet Squat
The goblet squat is a movement that necessitates form compared to weight and works to improve strength over a large range of motion. Also, it nearly ensures proper form and the almost complete reduction of pressure on your knee.
Trading in any other form of “squats” for goblet squats can be a huge key to helping you get healthy knees.
Step-Ups
In my opinion, the best strength exercise for patellar tendonitis is the step up. Without a doubt, this is one of the simplest exercises to perform for your knees. Step-ups, variations of the traditional step up, and many other single-leg exercises also can have incredible benefits to your knees when fighting against tendinitis.
The step-up is not that much harder than simply walking upstairs (until you add weight) and the movement improves many of the main functions of healthy knees.
The best way to begin using this exercise is to start with simple bodyweight step-ups. After time, you can begin using weights or more advanced variations
As I have shown below, the traditional step-up that you think of in your mind is not the only one. By working your legs in a variety of different ways, you will effectively train the whole scope of muscles around your knee, creating lasting strength and stability.
Check out these movements and work with them to create stronger and more stable knees!
Reverse Slide Lunges
Lunges are a great single-leg exercise, but other than the reverse slide lunge, most types of lunges can strain your knees too much.
The reverse slide lunge strengthens your glutes, hamstrings, and quads evenly, and it is one of the safest ways to strengthen your patellar tendon as well.
After you master the basic reverse slide lunge, you can try some advanced reverse slide lunge variations.
Check out this video of a few of my favorite reverse slide lunge exercises!
Glute Bridges
Although these first exercises are great for full-leg strengthening, they are still more quad-dominant exercises.
Glute bridges are one of the easiest exercises to do in your home, and you can easily do enough throughout the day to make a significant impact on how your knees feel. You can do glute bridges nearly every day, and they are especially useful when you wake up in the morning.
For glute bridges, you can do either isometric holds (for time), or you can use a traditional rep scheme.
Once you are comfortable doing traditional glute bridges, you can try some more advanced variations such as the single-leg glute bridge like in the video below.
Along with improving your knee health, glute bridges are also great for your back and spine, and your overall posture.
Single-Leg Deadlift
Although single leg deadlifts with weight are great for developing leg muscles and athletic ability, doing bodyweight single-leg deadlifts is one of the best ways to improve your knee health. Single leg deadlifts improve the mobility and stability of your knee joint, and the exercise strengthens the surrounding muscle as well.
Starting the morning with a couple of sets of single-leg deadlifts can help prepare your knees for the rest of your day!
Once you have mastered the single-leg deadlift without weight, you can try weighted variation or BOSU ball single-leg deadlifts to improve your knees even more.
Bulgarian Split Squats
Personally, my favorite single-leg exercise and favorite exercise overall is the Bulgarian Split Squat.
Once you have begun to improve your patellar tendonitis with strength exercises like step-ups, glute bridges, and reverse slide lunges, doing Bulgarian Split Squats is an incredible way to “bulletproof” your knees.
The Bulgarian Split Squat is an essential movement for any athlete due to its ability to increase running speed and the vertical jump, and in my opinion, it is the best exercise for fixing jumper’s knee.
Bulgarian Split Squats activate and strengthen muscles of the lower body, increases the mobility and flexibility of your hips and quadriceps, improves your balance, and reduces the risk of nearly all lower-body injuries.
The Bulgarian Split Squat increases the flexibility of the hips and improves your balance since the natural motion of this movement involves a substantial stretch of your quadriceps muscle and hip flexor.
This effect can be even further enhanced by placing your front foot on an elevated surface as well.
Often, I will work multiple ranges of motionn in just one session of Bulgarian Split Squats.
Here is an example of an Extended Range of Motion Bulgarian Split Squat:
If you can become a master of the Bulgarian Split Squat, you will certainly have strong and stable legs that are resistant to getting jumper’s knee!
Terminal Knee Extensions
Terminal knee extensions are an effective exercise for jumper’s knee because they help to strengthen the quads, which can help to support the knee joint.
To perform this exercise, attach a resistance band to a stationary object and wrap the other end around your knee.
Start by bending your knee, and then slowly flex your quad muscle and extend your knee until it is fully straight.
Hold for a few seconds, then release and repeat.
Do 15-25 repetitions on each leg and increase the resistance of the band if necessary.
Aquatic Plyometrics
Aquatic plyometrics were the first thing I ever used on my own to help my knee tendinitis, and it is always something I keep in my routine to help reduce pain over time.
I don’t suggest you do any land plyometric exercises if you have jumper’s knee, but aquatic plyometrics are awesome!
The cooling temperature of the water will help to reduce the pain you will feel from the knee tendinitis, and the reduction in the level of overall pain that you feel as a result of these exercises will encourage you to follow up the rest of your exercise program and recover fast.
According to Brad Walker, water aerobics can be very useful in enhancing the relief of any pain associated with knee tendinitis; it will help in several ways like:
Improving your flexibility
Enhancing your strength
Improve your range of motion
It will also help to improve postural alignment
Step 3.) Use Supplements to Reduce Knee Tendonitis Pain
Although non-steroidal anti-inflammatory drugs (NSAIDs) are very effective for reducing knee tendonitis pain and limiting patellar tendonitis inflammation, these drugs do have long-term side effects if you are using them for long periods of time.
I used NSAIDs a lot before I learned how to beat Jumper’s Knee on my own, and I am very happy I have been able to stop using them for years.
If you would like to buy a few of the best supplements for knee tendonitis that I believe will help you reduce Jumper’s Knee pain, here are my suggestions:
Turmeric
Turmeric has been used for thousands of years for its anti-inflammatory properties, which make it one of the best supplements for knee tendonitis.
Turmeric supplements also have antioxidant properties, as well as many other health benefits that will help you cure Jumper’s Knee.
Using turmeric supplements for Jumper’s Knee is a safe and effective way to reduce the inflammation that causes chronic patellar tendonitis pain.
No products found.
Fish Oil
Fish oil is another supplement that I still take every day and is a great supplement for reducing Jumper’s Knee pain.
Fish oil helps reduce chronic inflammation which is often the root cause of patellar tendonitis, so it is a safe and effective way to reduce knee tendonitis pain.
Fish oil is also a beneficial supplement for other aspects of your health as well.
Last update on 2025-05-22 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
BioCell Collagen
BioCell Collagen is a clinically researched collagen supplement that can help improve the health of your joints. For knee tendonitis pain, NOW Foods BioCell Collagen is a great supplement that you can take all year round.
Other collagen or hyaluronic acid supplements are also effective for reducing inflammation and joint pain, but BioCell Collagen has been researched and proven to be effective.
Last update on 2025-05-22 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Step 4: Rest!
Although doing exercises and treating your body correctly are incredibly important for reducing Jumper’s Knee pain, you also need to rest and recover to reduce the pain from Jumper’s Knee.
This means getting a good sleep each night and taking rest days when necessary.
Final Thoughts: How Fast Can You Fix Jumper’s Knee?
With the advice of personal trainers and my athletic trainers at the various places I have played, I have now developed a system that I feel very comfortable in using with myself, and that has reduced my tendinitis to the point that I now feel comfortable enough to play basketball without any type of knee assisting strap or protective sports brace.
All the exercises mentioned here are what I would consider being general recommendations, and should not be a substitute for medical advice from your doctor.
A professional medical doctor will be able to understand the condition of your knee and help recommend the exercise program that will be suitable for the condition of your knee.
If you desire to work on your knee tendonitis by yourself, these exercises are very good examples of what can help you reduce overall pain and improve overall ability!
For more tips on how to protect your knees, check out Apollo MD.
Professional Basketball Player, M.S. Nutrition, ISSA Certified Personal Trainer
Hello! I'm Adam Kemp, a professional basketball player, fitness consultant, and author with over a decade of international experience. I hold a degree in Sports Communication from Marist College and a master’s in Nutrition Education from American University. My career has spanned countries like Poland, Hungary, and Greece, where I’ve gained unique insights into fitness, nutrition, and sports performance.
Reading Time: 11 minutes 
