I have Patella Tendinopathy, what should I do?Updated 8 days ago

What is Patella Tendinopathy?

The patella tendon connects your kneecap to your shinbone and plays a key role in straightening the knee and absorbing load during activities like running, jumping, and squatting. When this tendon is repeatedly overloaded, it can become irritated and struggle to keep up with the demands placed on it - this is known as patella tendinopathy, sometimes called "jumper's knee."

It typically causes pain just below the kneecap, which is often worse during or after high-impact activity, when climbing stairs, or when sitting for prolonged periods with the knee bent.

What Causes Patella Tendinopathy?

Patella tendinopathy develops gradually and is usually the result of several factors combined:

• Sudden increases in training load - doing too much too quickly is the most common trigger, particularly in running and jumping sports
• Weakness in the quadriceps, glutes, or hips - when these muscles aren't strong enough to absorb load effectively, more stress is transferred directly to the tendon
• Poor foot and ankle mechanics - the way the foot and ankle move directly influences knee alignment and the forces that travel through the patella tendon with every step
• Tight quadriceps or hip flexors - reduced flexibility in these muscles increases the pulling force on the tendon
• Rapid growth in adolescents - patella tendinopathy is particularly common in young athletes going through growth spurts, as bones can grow faster than the surrounding soft tissue can adapt

What Should I Do to Resolve Patella Tendinopathy?

Patella tendinopathy responds well to a structured rehabilitation programme, but tendons heal slowly so consistency and patience are essential.

• Progressive tendon loading - slow, heavy strengthening exercises such as decline squats and single leg press are the most evidence-backed treatment. The load must be progressive and challenging to stimulate tendon remodelling
• Strengthen the whole lower limb - building strength in the quadriceps, glutes, and hips reduces the demand placed on the tendon and improves how load is distributed through the knee
• Modify aggravating activity - avoid complete rest, but reduce activities that provoke pain while rehabilitation is underway

*See a professional - a physiotherapist can confirm the diagnosis, rule out other causes of knee pain and design a loading programme tailored to your specific needs.

3 Steps To Healthy, Happy Feet & Knees

How To Get Started On Your Journey

Learn

Understanding how your lower body should naturally move is the first step toward improving knee and foot health.

We’ve combined our most powerful education into one handy e-book we call the Guide To Foot Freedom to get you started. Click here to get free access. Furthermore, the education page linked here will provide specific training and information for your condition.

Move

Next, explore movement to strengthen and restore function.

Whether you have TFC training tools or not, our library of guided exercise videos helps you restore natural movement from the ground up.

Check out our free training portal here for exercises and guided routines from our Head Physiotherapist. Furthermore, the education page linked here will provide specific training and information for your condition.

Restore

For lasting change, a structured program ensures consistency and progression.

The Foot Restoration Program offers daily exercises, weekly audio lessons, and a progress manual to rebuild strength, restore function, and support healthy knees and feet over time.

We’ve helped thousands move from discomfort and limitation to strength, confidence, and freedom — and we’d love to help you do the same.

Learn more and start your journey today.

While our education, training, and community are an empowering way to help you put your body first, everyone is different. We always recommend seeking advice from a qualified healthcare professional for a proper assessment and treatment plan.

👉 To find a trusted TFC Pro near you, head to our directory here: TFC Pro Directory