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Fitness

Simple Steps to Reduce Risk of Patellar Tendinitis

Patellar tendonitis (PT) also known as "jumper's knee" is a recurrent cause of chronic pain in the knees of athletes.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Oct 20, 2021

Patellar tendonitis (PT) also known as “jumper’s knee” is a recurrent cause of chronic pain in the knees of athletes. PT is a commonly an overuse injury which occurs after repeated stress on the patellar tendon. This stress can cause tiny tears in the tendon which leads to inflammation, pain, and atrophy. Repeated jumping is most common cause of PT. Increases in volume and intensity of physical exercise can also overstress the tendons and create knee pain and injury over time.

Researchers identified the following risk factors for developing PT these included: tight muscles, being overweight, misalignment of the leg bones, raised kneecap (patella alta), and muscular imbalances. According to researchers simply reducing an athletes body weight, increasing flexibility and strength specifically in the area of the quadriceps can be beneficial in prevention and treatment of PT. The use of orthotics may also be recommended for some athletes.

Reduce your risk of developing knee injuries by taking these simple 3 steps

  1. Don’t train or play hard through pain. When any injury is diagnosed or when pain is noticeable be more conservative with your training regime. Rest and ice the affected area of pain after each workout session.
  2. Get stronger. Strengthening the surrounding muscle area using eccentric strengthening exercises can be effective in preventing and treating knee and tendon issues.
  3. Get a coach and improve your form and technique. If you have bad technique in your sport or training program your are setting yourself up for an injury. Get coaching from a certified and experienced professional to aid in your training.
Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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