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Patellar tendinopathy causes pain just below the kneecap, usually in jumping sports like volleyball and basketball. Pain tends to be worse at the start of activity, may ease during warm-up, and then comes back afterwards.
What tends to work:
- Rest alone often eases pain but does not make the tendon tolerate load better
- Progressive loading is the core: isometric holds, then heavier slow strength work (such as leg press or squats), then faster, springier loading
- Jumping volume usually needs to be reduced and then rebuilt gradually
- Recovery often takes around 3 months or longer, so steady progress matters more than quick fixes
Tendon basics: tendon health and training.
Did reducing jump volume or adding strength work help your knee more?
A sample heavy slow resistance session, three times a week: 3-4 sets of leg press or squat, 6-15 reps depending on the phase, about 3 seconds down and 3 seconds up. Load goes up as the tendon tolerates it.
Use the next-morning response as your guide. If the knee is clearly worse the following day, scale back slightly.
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