Quick Summary
Patellar tendinopathy — often called jumper's knee — is best managed with a combination of progressive loading, training-load adjustments, equipment review, and selective adjuncts. Heavy slow-resistance and eccentric programs build tendon capacity, while smarter cross-training and footwear changes reduce repetitive strain. Most cases improve without surgery, though stubborn tendinopathy may benefit from targeted therapies after the basics have been optimized.
Tendinopathy typically improves over 3–6 months with consistent loading work, and stubborn cases can take longer. Tendons remodel slowly compared to muscle, which is why people who try a few weeks of rest and stretching are often disappointed. Progressive heavy slow-resistance training is the most evidence-supported path back to full activity.
Eccentric exercises — like decline single-leg squats — were the original gold standard, but more recent evidence shows heavy slow-resistance training is at least as effective and often better tolerated. The key is progressive loading, not the exact protocol. I recommend working with a sports physical therapist to individualize the program based on pain levels and goals.
Cortisone injections are generally not recommended for patellar tendinopathy because they can weaken the tendon. PRP (platelet-rich plasma) has mixed evidence and is sometimes considered for patients who haven't improved with 3–6 months of structured rehab. Injections are an adjunct, not a substitute for the loading program.
Dr. Sabrina Strickland sees patients at Hospital for Special Surgery in New York City. If you would like a personalized evaluation of your symptoms and options, request a consultation below.
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