Possible Diagnosis: Patellar Tendinitis

Symptoms

• Pain and tenderness around the kneecap, especially at the bottom of the patella.

• Pain worsens during jumping, squatting, or running.

• Stiffness in the knee, particularly after prolonged periods of inactivity.

Causes

Patellar tendinitis, commonly known as Jumper’s Knee, occurs due to overuse of the patellar tendon, which connects the kneecap to the shinbone. It is common in athletes who frequently jump, such as high jumpers, long jumpers, and sprinters.

• Repetitive jumping or sprinting: High-impact activities repeatedly stress the patellar tendon, causing microtears and inflammation.

• Tight quadriceps or hamstrings: These muscles can put additional strain on the patellar tendon.

• Poor jumping mechanics: Faulty biomechanics can lead to overloading of the tendon.

Where It Occurs for Track & Field Athletes

• Jumpers (high jump, long jump, triple jump) experience frequent stress on the patellar tendon during takeoff and landing.

• Sprinters may develop patellar tendinitis from explosive sprints and sudden stops.

Rehabilitation Phases

Phase 1 (0-2 weeks)

• Goal: Reduce pain and inflammation, prevent further injury.

• Rest and Ice: Rest from jumping or running activities and apply ice to the patellar tendon multiple times a day.

• Tendon strap: Use a patellar tendon strap to reduce stress on the tendon.

• Gentle stretching: Stretch the quadriceps and hamstrings to relieve tension on the patellar tendon.

Phase 2 (2-6 weeks)

• Goal: Strengthen the quadriceps and restore knee function.

• Eccentric squats: Perform decline squats on a slant board to strengthen the patellar tendon. Research shows that eccentric exercises are particularly effective for tendinitis.

• Single-leg exercises: Include single-leg squats and lunges to improve strength and stability in the knee.

• Isometric exercises: Engage in isometric wall sits to build strength without stressing the tendon.

Phase 3 (6-12 weeks)

• Goal: Gradually return to sport-specific activities.

• Plyometrics: Slowly introduce jumping exercises like box jumps and bounding.

• Running progression: Start with light jogging and gradually progress to sprinting.

• Sport-specific drills: Reintroduce sprinting and jumping drills under supervision.

Prevention Tips

1. Eccentric Strengthening: Regularly perform eccentric exercises like decline squats to strengthen the patellar tendon.

2. Warm-Up and Cool-Down: Properly warm up before any jumping or sprinting activities and stretch the quadriceps and hamstrings after training.

3. Correct Jumping Mechanics: Work with a coach to ensure proper landing and jumping mechanics to reduce stress on the tendon.

Exercise Videos