How long does it take to heal patellar tendinitis?

Healing varies based on severity and exercise consistency. Mild cases improve in 4 to 6 weeks, while chronic cases may require 3 to 6 months of rehabilitation. The key is regularity and gradual progression.

Can I keep running with patellar tendinitis?

It is best to reduce or temporarily stop running. Replace it with low-impact activities like swimming or cycling. Return to running gradually, starting with short sessions and monitoring pain levels.

Can patellar tendinitis heal without surgery?

Yes, in the vast majority of cases. Conservative treatment (eccentric exercises, physiotherapy, shockwave therapy, PRP) is effective in over 85% of patients. Surgery is rarely needed and only considered after 6 to 12 months of failed conservative treatment.

Exercises for Patellar Tendinitis: Complete Knee Rehab Guide

What Is Patellar Tendinitis?

Patellar tendinitis, also known as "jumper's knee," is inflammation or degeneration of the tendon connecting the kneecap to the shinbone. It is common among athletes in basketball, volleyball, running, and soccer. At Dr Sébastien Bolduc's Musculoskeletal Medicine Clinic in Saint-Hubert, we treat this condition with a combined approach including physiotherapy, shockwave therapy, and targeted exercises.

Exercise 1: Eccentric Squat on an Incline

Eccentric exercise is the cornerstone of patellar tendinitis treatment. It involves lengthening the tendon under tension rather than contracting it.

How to do it: Stand on an inclined surface (15 to 25 degrees) with heels raised and toes lower. Slowly lower into a knee bend on the affected leg only, taking 3 to 5 seconds for the descent. Push back up using both legs. Perform 3 sets of 10 to 15 repetitions once daily.

The key is to feel only mild to moderate pain (maximum 3/10 on the pain scale). If pain is more intense, reduce the squat depth.

Exercise 2: Lying Quadriceps Stretch

Tight quadriceps increase tension on the patellar tendon. This stretch helps reduce that tension.

How to do it: Lie on your side, affected leg on top. Grab your ankle and gently pull your heel toward your buttock. Hold for 30 to 45 seconds without bouncing. Repeat 3 times per side, twice daily.

Exercise 3: Isometric Quadriceps Strengthening

This exercise prepares the tendon to handle loads without excessive movement.

How to do it: Sit on a chair with your leg extended. Contract your quadriceps by pushing your knee downward as if straightening your leg. Hold the contraction for 10 seconds, then relax for 5 seconds. Do 3 sets of 10 repetitions.

Exercise 4: Slow Step-Down

This exercise mimics controlled stair descent, progressively loading the patellar tendon.

How to do it: Stand on a low step (10 to 15 cm) with the affected leg. Slowly lower the opposite foot toward the floor by bending the affected knee. The descent should take 3 to 4 seconds. Return to the starting position by pushing up with the affected leg. 3 sets of 8 to 12 repetitions.

Exercise 5: Hamstring Stretch

The hamstring muscles at the back of the thigh indirectly affect tension on the patellar tendon.

How to do it: Sit on the floor with the affected leg straight and the other bent. Lean forward slowly with a straight back until you feel a stretch in the back of your thigh. Hold for 30 seconds. 3 repetitions per leg.

When to Seek Help

If pain persists after 4 to 6 weeks of regular exercise, or if it limits your daily activities, it is time to consult. Dr Bolduc may recommend complementary treatments such as shockwave therapy, PRP infiltration, or ultrasound-guided cortisone injection for more resistant cases.