JUMPER’S KNEE REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Jumper’s Knee?
Jumper’s knee, also called patellar tendonitis or patellar tendinopathy, is an overuse injury that causes pain at the front of the knee, usually at the bottom of the kneecap (patella). It’s common in athletes who do a lot of jumping, sprinting, or explosive movements. This condition can become stubborn, with pain that flares during training and makes everyday activity difficult. Our rehab app provides a step-by-step jumper’s knee recovery program — helping you manage symptoms, strengthen your patellar tendon, and return to sport with confidence.
Cure My Jumper’s Knee
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Jumper’s knee causes pain at the front of the knee where the patellar tendon attaches to the kneecap. Rest alone rarely fixes it. Recovery needs progressive loading to rebuild tendon capacity and restore function. Our program uses evidence-based exercises in phased steps to reduce pain, improve performance, and track progress at every stage.
Is it suitable for me?
This program is suitable for patellar tendonitis, also known as Jumper’s knee. It’s ideal for both beginners and elite athletes. Based on the methods Paul uses with professional footballers, the plan is adapted so anyone can follow it. Whether your injury is recent or has troubled you for months, our criteria-based program guides you step by step back to full competition fitness. If you are recovering from a fracture or surgery, always follow your surgeon’s advice before starting.
To access the full program, view our subscription plans.
“Trusted by physiotherapists who have worked with Premier League players and England Rugby.”
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program consists of 4 phases. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria. Paul introduces each phase and guides you through the program via a series of videos.
Elite-level sports physiotherapist Paul Tanner introduces each phase through guided videos. The app provides daily instructions (“Today’s Tasks”) and tracks your progress, which can be reviewed later by you, your coach, or your physio. This program doesn’t just aim to heal your injury—it’s built to help you return stronger, more resilient, and ready for long-term performance.
Phase 1
The first phase starts as soon as possible after injury. The goal is to reduce pain and inflammation.
Phase 2
In the second phase, focus shifts to restoring mobility and beginning gentle strengthening.
Phase 3
The aim of phase 3 is to further increase the load through the patella tendon and begin to introduce some plyometric exercises.
Phase 4
This is the eccentric loading phase, where you can begin to really strengthen your knee and start to return to normal training.
What’s included?
The program includes the following elements:
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional or activity-specific exercises and running progressions.
Priority support
If you have any questions about the program or your progress, then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does jumper’s knee take to heal?
Recovery depends on the severity and the duration of symptoms. Mild cases typically heal within 6 – 8 weeks. Chronic patellar tendonitis can take 3–6 months or longer. Full recovery requires structured rehabilitation to restore tendon strength and load tolerance.
What is the best treatment for jumper’s knee?
Initial care includes activity modification and reducing jumping or running loads. Long-term treatment focuses on progressive strengthening, particularly eccentric and isometric exercises for the quadriceps. The SportsRehab app provides a structured rehabilitation program with daily tasks and physiotherapist-led videos to guide recovery.
What causes jumper’s knee?
It is caused by repetitive stress on the patellar tendon, most often from sports with frequent jumping or sprinting. Risk factors include poor landing mechanics, muscle imbalances, and sudden increases in training intensity.
Can you play sport with jumper’s knee?
Continuing to play through pain can make the condition worse and delay recovery. Reducing load and following a progressive rehabilitation program is essential before returning to full sport.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app