Women’s Guide to Patellar Tendonitis Recovery: Stretches & Exercises

Ever feel that nagging pain just below your kneecap, especially after a long run or an intense squat session? Yep, that’s likely patellar tendonitis—or, as some like to call it, “jumper’s knee.” Annoying? Absolutely. But the good news? You can do something about it.

This isn’t about pushing through pain or forcing your way to recovery. It’s about working with your body, giving it what it needs to heal and strengthen. So, let’s talk about the best stretches and exercises to help you get back to moving comfortably.

First Things First: What’s Going On With Your Knee?

Before we jump (carefully) into the exercises, let’s get a quick understanding of what’s happening. Patellar tendonitis is caused by overuse, repetitive strain, and—let’s be honest—sometimes just not listening to our bodies when they say, “Hey, take a break!”

Your patellar tendon connects your kneecap to your shinbone, and when it’s irritated, you’ll feel it during activities like running, jumping, or even walking up stairs. The goal here is to reduce inflammation, improve flexibility, and build strength without making things worse. Sound good? Cool, let’s get to it.

Best Stretches to Keep Things Loose

Tight muscles put more strain on your knee, so stretching is key. Here are a few solid ones to start with:

1. Quadriceps Stretch

The quads attach to your patellar tendon, so keeping them flexible can help ease tension.

• Stand on one leg (hold onto something for balance if needed).
• Grab your other foot and pull it toward your glutes.
• Keep your knees close together and push your hips slightly forward.
• Hold for 20–30 seconds, then switch sides.

2. Hamstring Stretch

Tight hamstrings? They can pull on your knee and make things worse.

• Sit on the floor with one leg extended and the other foot resting against your inner thigh.
• Lean forward gently toward your extended leg—no bouncing!
• Hold for 20–30 seconds per side.

3. Calf Stretch

Your calves are also part of the knee equation, so don’t skip them.

• Stand facing a wall, step one foot back, and press your heel into the ground.
• Keep your back leg straight and lean forward.
• Hold for 20–30 seconds per side.

Strengthening Moves to Support Your Knees

Now that you’ve loosened up let’s build some strength where it counts. Strong muscles help take the load off your patellar tendon, reducing strain and preventing future issues.

1. Straight Leg Raises

A simple but effective way to strengthen your quads without stressing the knee.

• Lie on your back with one leg bent and the other extended straight.
• Tighten your thigh muscles and lift your straight leg about 12 inches off the ground.
• Lower it slowly and repeat 10–15 times per leg.

2. Step-Ups

Great for functional strength and stability.

• Find a sturdy step or low bench.
• Step up with one leg, keeping control, then step down slowly.
• Repeat 10–12 times per leg.

3. Wall Sits

Yep, they burn—but in the best way.

• Stand with your back against a wall and slide down until your thighs are parallel to the floor.
• Hold for 20–30 seconds (or longer if you’re feeling strong).
• Repeat 2–3 times.

4. Eccentric Squats

Controlled squats can strengthen the tendon itself.

• Stand with your feet shoulder-width apart.
• Lower slowly for about 3–5 seconds, then come up a bit faster.
• Do 10–12 reps.

Bonus Tips for Recovery

• Ice after activity – If your knee’s acting up, a little icing (10–15 minutes) can help with inflammation.
• Modify, don’t quit – If an exercise hurts, tweak it or swap it out for something gentler.
• Warm-up properly – A few minutes of light movement before exercising can make a big difference.

The Takeaway? Stay Consistent! Healing patellar tendonitis isn’t an overnight fix, but with the right stretches and strengthening exercises, you will see progress. Keep at it, listen to your body, and before you know it, you’ll be back to moving pain-free.