Patellar Tendonitis Treatment: Week-by-Week Recovery

Patellar tendonitis, often called jumper’s knee, is a common knee injury that affects the tendon connecting your kneecap (patella) to the top of your shinbone. This tendon is crucial for straightening the knee and is heavily used in running, jumping, and climbing activities.

If you’ve been diagnosed with this condition, you’re likely asking, “What is patellar tendonitis in the knee recovery timeline?” This blog breaks down the recovery journey and offers insights into effective management and treatment.

Understanding Patellar Tendonitis

Patellar tendonitis doesn’t always involve a tear. Instead, it often signifies changes in the tendon’s structure due to overuse, sudden increases in activity, or biomechanical issues.

It’s a progressive condition that requires a structured approach. Several factors can increase your risk, including:

• A sudden increase in training intensity or physical activity.
• Weak or tight quadriceps and calf muscles.
• Having excess weight puts additional strain on the knee joint.
• Underlying health issues that affect mobility.

Common symptoms to look for include:

• Pain and tenderness just below the kneecap.
• Swelling or a feeling of warmth at the front of the knee.
• Discomfort with activities like jogging, jumping, or climbing stairs.
• Pain that may ease once you are warmed up, but worsens after activity.

The Patellar Tendonitis recovery time

The healing process for patellar tendonitis is gradual and requires patience. A full recovery typically takes 6 to 9 months, but this timeframe can change depending on how severe the condition is and how well you stick to your rehabilitation plan. Here’s what the typical jumper’s knee treatment journey looks like:0

0 to 2 Weeks: Early management

Our initial focus is to reduce pain and swelling; for short-term relief, use ice packs on the affected area for 15-minute intervals, four times daily. Rest and knee elevation are also crucial for the first few days. We also advise wearing supportive footwear.

At this stage of your rehabilitation, we’ll start with gentle exercises designed to maintain mobility and activate your knee muscles, all while carefully avoiding excessive stress on the tendon.

These initial patellar tendonitis treatment exercises include seated knee bends, straight leg raises, and basic balance training.

2 to 6 Weeks: Building strength

As your pain begins to ease, the focus shifts to gentle strengthening and mobility. You can progress to a new set of exercises, such as sit-to-stands from a chair, step-ups, and dynamic balance and core stability drills.

These exercises improve ankle and core control, preparing your body for more demanding movements, and are a key part of your personalised patellar tendonitis treatment exercises plan at OrthoPro Clinic.

6 to 12 Weeks: Progressive strengthening

Once stage two exercises feel comfortable, you can move into more functional knee strengthening.

This includes exercises like step-downs and single-leg sit-to-stands. At this stage, the tendon is gradually adapting to controlled load-bearing activities.

12 to 24 Weeks: Advanced training

This phase is all about preparing for a full return to sport-specific movements. It involves stage four exercises like jumping and hopping drills in multiple directions.

You should only return to jogging and sports once these exercises can be performed without discomfort. We advise starting with short distances and a slow pace, gradually increasing distance before speed.

It is also essential to know which patellar tendonitis exercises to avoid early on, such as heavy jumping or squats with a full range of motion.

When to seek professional physiotherapy?

While many see improvement with time, rest, and consistent exercise, some may require professional guidance. If your symptoms do not improve after 6 to 12 weeks, or if you are unsure which patellar tendonitis exercises to avoid, our physiotherapists can help.

They can design a personalised programme to ensure safe and effective recovery. It’s important to consult with a healthcare professional if your pain persists or intensifies. Patellar tendonitis can feel frustrating, especially if you want to return to an active lifestyle.

But with patience, consistent rehabilitation, and gradual progression, most people make a full recovery.

At OrthoPro Clinic, we emphasise listening to your body and following the recovery stages, ensuring a strong and triumphant return to pain-free movement.

Book an appointment now.