Knee Pain Below the Kneecap? It May Be Patellar Tendonitis — Here’s How We Treat It

What’s causing that pain under your kneecap?

When the patellar tendon (the cord beneath the kneecap) gets irritated from repeated bending and loading—running, jumping, squatting, or kneeling at work—you can feel a sharp or aching pain just below the kneecap, often worse on stairs or after activity. This is commonly called patellar tendonitis (jumper’s knee).

Quick self‑check

• ✅ Pain or tenderness at the lower pole of the kneecap

• ✅ Morning stiffness or pain when going downstairs

• ✅ Swelling or warmth after sport or a long day on your feet

• ✅ Pain eases with rest but returns when you load the knee again

Seek urgent medical help if you have a fall, a tearing “pop”, inability to straighten the knee, severe swelling, fever, or redness.

How J&J Therapy helps

We match treatment to your stage and goals. Our approach targets both the cause (overuse & movement pattern) and the tendon irritation.

Treatment menu & when we use it

Service	Why it helps	Best for
Therapeutic / Corrective Massage	Releases tight quadriceps/ITB, improves patellar tracking and circulation	Early pain, post‑activity tightness
Shockwave Therapy	Stimulates tendon healing, reduces stubborn pain	Persistent tendon pain (>6–8 weeks)
Physiotherapy & Corrective Exercise	Builds tendon capacity, hip–knee control; graded loading plan	Returning to running/sport; prevention
Electrical Stimulation (TENS/EMS)	Temporary pain relief; supports exercise tolerance	Sensitive phases or sleep‑disturbing pain
Lymphatic Massage	Assists fluid movement and swelling control	Puffy or warm knees after activity

Your step‑by‑step plan with us

1. Consultation & Assessment – history, palpation of the patellar tendon, movement screen (squat, step‑down).

2. Hands‑on care – corrective massage ± shockwave therapy to settle the hot spots.

3. Exercise coaching – simple daily plan (see below), plus loading progressions for running or gym.

4. Recovery habits – activity tweaks, warm‑up, footwear, and pacing to prevent flare‑ups.

5. Follow‑up – review in 1–2 weeks; progress loading; taper hands‑on as you self‑manage.

At‑home essentials (evidence‑informed, safe to start)

• Relative rest for 3–7 days: reduce jumping, deep squats, and hill sprints.

• Isometric quads holds: Wall‑sit or leg‑press hold, pain‑free effort, 30–45 sec × 4–5 sets/day.

• Slow squats (pain‑free depth): 3×10 every other day; pause 2–3 sec at mid‑range.

• Ice 10–15 min after activity if swollen; heat for stiffness before exercise.

• Gradual return: increase total load (speed, hills, volume) by no more than ~10%/week.

This article is for information only and not a diagnosis. If symptoms persist or worsen, please consult your GP or book an assessment.

Frequently asked questions

Q1. Is it the same as runner’s knee?No. Runner’s knee usually means patellofemoral pain (front knee). Patellar tendonitis is just below the kneecap.

Q2. Do I have to stop training?Not necessarily. We modify jumping, deep knee bends and speed work while loading the tendon safely.

Q3. How many sessions will I need?Depends on severity and goals. Many people feel meaningful relief within a few visits when hands‑on care is combined with the right exercises.

Q4. When is shockwave recommended?For stubborn tendon pain or when progress plateaus with massage/exercise alone.

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Book your assessment:

• WhatsApp: 07882 943540 (AI‑assisted, real‑time) / 07935 869938 (English & Korean)

• Email: info@jjwellcare.com

• Opening hours: Tue–Wed 9:00–19:20, Fri–Sat 9:00–19:20 (Thu & Mon closed)