3 Easy Exercises For Knee Pain (Jumper’s Knee)

If you’ve checked out our previous blog, What To Do If You Have Jumper’s Knee, you should’ve found it helpful. In that post, we explored the basics of understanding and managing Jumper's Knee, also known as patellar tendinopathy.

Building on that information, in this post, we’re going to share three simple exercises that you can start doing right away when you’re rehabbing. These exercises are designed to strengthen the muscles around your knee, reduce pain, and aid in a quicker recovery. Whether you're an athlete looking to get back in the game or simply trying to return to your regular activities, incorporating these exercises into your routine can be incredibly beneficial.

So let's dive into these practical tips that can help you get back on your feet sooner. 

Key Things to Remember:

When completing these exercises there are a few things to remember to maximise the outcome and benefit.

1. To maximise tendon and muscle stimulus, adaption and strength the load must be high.

2. Isometrics should be held between 30 - 45 seconds for 3 sets.

3. Resistance training should be heavy and slow.

   1. Try to focus on a 3 second descent and ascent.

   2. Try to complete 3 sets of each exercise for 8-12 reps.

4. Monitor pain levels.

   1. Having some level of pain may be acceptable (3/10 VAS) as long as it is tolerable. You may even experience an anaelgesic effect.

   2. If the pain has increased then perhaps you increased the intensity too much and we may need to back off.

5. If possible, completing 2x daily will be optimal.

Spanish Squat

Wrap a strap anchored around your legs and a rack, you’ll sit back until your hips and knees are at roughly 90 degree angles.

Knee Extension (Machine)

You can perform this exercise with a machine, band, or some other setup with your knee between 90 and 135 degrees.

Split Squats

You can perform this exercise with a barbell or dumbbells with your knee over your toes at 90 degrees.

Final Note:

I would suggest starting off with isometrics as they are relatively easier to complete, monitor pain levels and progress. I often find that isometrics are more tolerated by athletes with Patellar Tendinopathy in the beginning.

If you’re dealing with knee pain or think you might have patellar tendinopathy, don’t wait! Take action today by trying the strategies in this blog. Your knees are super important for moving around and doing what you love. Invest in their health and get back to doing what you enjoy with confidence!

Want some personalised advice to ease your knee pain? Book a consultation with us today! Our team of experts will check out your condition, give you a special exercise plan, and help you get strong and mobile again. Click below to schedule your consultation and take the first step toward pain-free movement!