Exercises to Relieve Knee Pain

Does your knee hurt after a run or a bodyweight training session? There’s a good chance that you suffer from jumper’s knee (also called patellar tendonitis).

What is patellar tendonitis?

Patellar tendonitis – also known as jumper’s knee – is a chronic reaction to overuse or an injury to the patellar tendon, which joins the bottom of the kneecap or patella to the shin bone:

If you suffer from patellar tendonitis, you feel pain in the front of your knee on what is called the lower pole of the patella.

The first symptom is often warm-up pain (i.e. pain upon starting an activity, which then fades), usually after standing up from a sitting position or climbing stairs. It then develops into ongoing pain, swelling of the patella, tenderness, and restricted range of motion.

Activities that trigger patellar tendonitis:stop-and-go sports like running, soccer, or tennis over-trainingshoes with poor cushioning on a hard running surfacejumping improperly, e.g. during bodyweight training  not enough stretching can lead to tight quadricep muscles, which are responsible for extending the knee

Good to know

There is a difference between jumper’s knee and runner’s knee: the latter involves pain on the outside of your knee and not on…

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