Running is one of the most popular forms of exercise. However, it can lead to various injuries, including knee tendonitis from running. Patellar tendonitis, also known as jumper’s knee, affects the tendon connecting your kneecap to your shinbone. This condition causes pain and inflammation that can sideline even the most dedicated runners.
Understanding the causes, treatment options, and prevention strategies for patellar tendonitis can help you stay active. This blog provides evidence-based information to help you recognize symptoms early and take appropriate action.
What Is Patellar Tendonitis?
Patellar tendonitis is an overuse injury that affects the patellar tendon. This thick band of tissue connects your kneecap (patella) to your shinbone (tibia). The condition occurs when small tears develop in the tendon due to repetitive stress and strain.
Runners often develop this condition because of the constant loading and unloading of the knee joint. Each time your foot strikes the ground, the force travels up through your leg. Your patellar tendon absorbs much of this impact, especially during activities like running downhill or jumping.
The condition typically develops gradually over time. Initial symptoms may include mild discomfort after running. Without proper treatment, the pain can worsen and interfere with daily activities.
Common Causes of Patellar Tendonitis in Runners
Several factors contribute to the development of patellar tendonitis in runners. Understanding these causes can help you identify risk factors and take preventive measures.
Training Errors
Sudden increases in running intensity, duration, or frequency can overwhelm your patellar tendon.
Many runners make the mistake of doing too much too soon. Your tendons need time to adapt to increased loads. Gradual progression allows your body to strengthen and accommodate new demands.
Biomechanical Issues
Poor running form and muscle imbalances can increase stress on your patellar tendon. Weak hip muscles, particularly the glutes, can cause your knee to cave inward during running. This altered movement pattern places additional strain on the patellar tendon.
Tight quadriceps and hamstring muscles also contribute to the problem. When these muscles are inflexible, they alter the forces acting on your knee joint. This can lead to increased tension in the patellar tendon.
Surface and Equipment Factors
Running on hard surfaces like concrete increases the impact forces on your knees. Worn-out running shoes provide inadequate cushioning and support. These factors can contribute to the development of patellar tendonitis over time.
Downhill running places particularly high stress on the patellar tendon. The eccentric muscle contractions required to control your descent can overload the tendon. Runners who frequently train on hilly terrain have higher rates of this injury.
Recognizing the Symptoms
Early recognition of patellar tendonitis symptoms allows for prompt treatment and better outcomes. The condition typically presents with specific patterns of pain and discomfort.
Pain Below the Kneecap
The most common symptom is pain below the kneecap. This pain often starts as a mild ache after running. Initially, the discomfort may disappear with rest. As the condition progresses, pain may occur during activity and even at rest.
Morning Stiffness
Morning stiffness is another common symptom. Many people with patellar tendonitis report feeling stiff when they first wake up. The stiffness usually improves with gentle movement but may return after periods of inactivity.
Tenderness and Swelling
Tenderness when pressing on the patellar tendon is a key diagnostic sign. The area just below the kneecap may feel sore to touch. Swelling around the tendon can also occur, though it is not always present.
How to Treat Knee Tendonitis Developed from Running
Effective treatment of patellar tendonitis requires a comprehensive approach.
Rest and Activity Modification
The first step in patellar tendinosis treatment involves reducing activities that aggravate your symptoms. This does not necessarily mean complete rest. Instead, modify your training to avoid painful movements while maintaining fitness.
Cross-training activities like swimming or cycling can help maintain cardiovascular fitness. These activities place less stress on the patellar tendon while allowing you to stay active.
Pool running is another excellent alternative that mimics running mechanics without impact.
Pain Management Strategies
Several approaches can help relieve patellar tendonitis pain. Ice application after activity can reduce inflammation and numb pain. Apply ice for 15-20 minutes at a time, several times per day during acute phases.
Over-the-counter anti-inflammatory medications like ibuprofen (Advil) or naproxen (Aleve) can provide pain relief. However, these should be used sparingly and for short periods. Long-term use may actually interfere with tendon healing.
Physical Therapy and Exercises
A study published in the British Journal of Sports Medicine demonstrated that eccentric strengthening exercises are highly effective for treating patellar tendonitis.
Eccentric exercises involve lengthening the muscle while it contracts. For patellar tendonitis, this typically involves controlled lowering movements during squats or step-downs. These exercises help stimulate tendon healing and improve strength.
Stretching tight muscles is also important. Focus on your quadriceps, hamstrings, and calf muscles. Hip strengthening exercises, particularly for the glutes, can address biomechanical issues that contribute to the problem.
Prevention Strategies
Prevent patellar tendonitis using these tips:
Training Tips
Gradually increase your weekly mileage by no more than 10% to avoid overuse injuries, incorporate rest days to allow for recovery, and balance your training.
Strength Building
Focus on strengthening key muscle groups like the quads, glutes, and core to improve running efficiency and reduce injury risk. Gradually incorporate low-intensity plyometric exercises, such as box jumps or bounding, to enhance power and agility.
Essential Gear Advice
Replace your running shoes every 300-500 miles to maintain proper cushioning and support, and vary your running surfaces to minimize repetitive stress on joints and muscles.
Get Expert Care for Knee Tendonitis from Running in Bethesda, Germantown, & Rockville, MD
At The Centers for Advanced Orthopaedics: Maryland Orthopedic Specialists Division, we understand the unique challenges that runners face. Our team of experienced physicians and physical therapists can provide comprehensive evaluation and orthopedic treatment.
Contact our friendly staff today at (301) 515-0900 or schedule an appointment online and get back to the activities you love.
