Jumper’s Knee Rehabilitation

What is Patellar tendonitis?

Jumper’s knee is also known as patellar tendonitis or patellar tendinopathy. It is an overuse injury causing pain at the front of the knee, specifically at the bottom of the kneecap (patella).

Symptoms usually occur gradually over time. However, at times the pain can flare up and be acutely painful.

Who is this program suitable for?

This program is suitable for Patella Tendonitis/Jumper’s knee. Ideal for both beginner and elite-level athletes.

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.

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program structure

Paul’s Jumper’s knee rehabilitation program comprises the following:

Phase 1

Phase 1 begins as soon as possible following injury, and is to reduce pain and inflammation.

Phase 2

The aim of phase 2 is to gradually increase the load through your knee.

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 is included?

The program consists of the following elements:

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

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.

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