Jumper’s Knee (Patellar Tendinopathy): A Physiotherapist’s Guide to Load Management and Self Taping
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Jumper’s knee, medically referred to as patellar tendinopathy, is one of the most common causes of anterior knee pain in active individuals. It frequently affects people involved in jumping sports, running, gym-based strength training, and physically demanding work.
Despite being commonly labelled as “patellar tendonitis,” jumper’s knee is not primarily an inflammatory condition. Instead, it is best understood as a load-related tendon condition, where pain develops when the patellar tendon is exposed to more stress than it can currently tolerate.
Understanding this concept is critical, as it directly informs how jumper’s knee should be managed — including where self taping fits into recovery.
Understanding the Role of the Patellar Tendon
The patellar tendon connects the kneecap (patella) to the shin bone (tibia) and plays a crucial role in:
Transferring force from the quadriceps to the lower leg
Controlling knee extension during walking, running, and jumping
Absorbing high loads during landing, squatting, and deceleration
Because of this role, the patellar tendon is exposed to very high forces, particularly during:
Repeated jumping and landing
Sprinting and rapid changes of direction
Heavy resistance training such as squats and lunges
When load increases too quickly — or recovery is insufficient — the tendon can become painful, sensitive, and reactive.
Common Symptoms of Jumper’s Knee
People with patellar tendinopathy often describe:
Pain just below the kneecap
Stiffness at the start of activity or after rest
Pain that worsens with jumping, squatting, running, or stairs
Reduced confidence loading the knee
Symptoms that may ease during activity but flare afterward
Importantly, pain levels can fluctuate significantly depending on recent training load, rather than reflecting ongoing damage.
Why Load Management Is the Cornerstone of Treatment
One of the biggest misconceptions about jumper’s knee is that it requires either:
Complete rest, or
Pushing through pain
In reality, neither approach is ideal.
Effective management of patellar tendinopathy involves:
Reducing excessive or unnecessary load
Maintaining some level of tendon loading
Gradually rebuilding capacity over time
This balance allows the tendon to adapt without becoming overloaded.
Where Self Taping Fits Into Jumper’s Knee Management
Self taping does not heal the tendon, but it can play a valuable role in managing symptoms and load during activity.
When applied correctly, self taping may:
Alter how force is transmitted through the patellar tendon
Reduce peak load during knee bending and extension
Provide a sense of external support during movement
Improve confidence during return to sport or training
For many people, this reduction in perceived and actual load is enough to allow activity to continue without exacerbating symptoms.
When Self Taping Is Most Useful
Self taping for jumper’s knee is particularly helpful:
During the early return-to-activity phase
During sport, training, or work tasks that aggravate symptoms
During flare-ups when pain sensitivity is increased
When confidence loading the knee is reduced
It is best used as a short-term or situational strategy, rather than something worn continuously.
What You Need for the Self Taping Technique
For the taping technique demonstrated in our video, you will need:
Elastic adhesive bandage
Rigid sports tape
Scissors
This combination allows for support while still permitting functional knee movement, rather than fully restricting motion.
Important Safety Considerations
⚠️ Important
This taping technique should only be used once acute swelling has settled
Taping should not increase pain, numbness, or tingling
Remove the tape if symptoms worsen or circulation is affected
Self taping is not a replacement for rehabilitation, imaging, or medical review where indicated.
Why Taping Alone Is Not Enough
While taping can be very helpful, long-term improvement in jumper’s knee depends on addressing the underlying capacity of the tendon.
This typically involves:
Progressive strengthening of the quadriceps and patellar tendon
Improving hip and lower limb strength
Gradual exposure to jumping and sport-specific tasks
Managing training volume, frequency, and intensity
Without addressing these factors, symptoms are likely to recur once taping is removed.
Watch the Self Taping Demonstration
In our Self Taping Technique – Jumper’s Knee (Patellar Tendinopathy) video, we demonstrate this physiotherapist-guided taping method step by step, including how to apply both elastic and rigid tape correctly for activity support.
If you’re looking for more evidence-based self taping techniques, including knee, ankle, wrist, finger, and shoulder injuries, explore our video library or subscribe to our channel.
Final Thoughts
Jumper’s knee can be frustrating, particularly for people who want to remain active. Understanding that patellar tendinopathy is a load-related condition, and using strategies such as self taping appropriately, can help reduce symptoms while you work on rebuilding tendon strength and capacity.
If knee pain is persistent, worsening, or limiting your ability to train or work, a physiotherapist can help guide a safe and effective return to full function.
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