Patellar Tendonitis Exercises & Stretches for Pain Relief – Ask Doctor Jo

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Patellar tendonitis, or jumper’s knee, is when there is pain in the knee right at the attachment of the patellar tendon to the kneecap (patella). These stretches & exercises should help with patellar tendonitis. Got runner’s knee? Try these:

Related Videos:

Knee Pain Relief Exercises & Stretches:

10 Best Knee Pain Strengthening Exercises:


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Patellar Tendonitis Exercises & Stretches for Pain Relief :

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


AskDoctorJo says:

Purchase a printable worksheet with the Patellar Tendonitis Exercises & Stretches in this video here:
Purchase a stretching strap like the one I used in the video here: (affiliate link)
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at

Vincent Arnold says:

Hey Dr Jo as far as putting something around the balls of your feet and pulling your foot back towards you what about using slant boards to put the balls of your feet on the incline and leaning forward. Just curious if that's the same kind of stretch or if I should still incorporate both. By the way you just got yourself a new subscriber. Thanks for the video and content

sylentjay says:

I recently have this condition..I want to do wall sits for the isometric phase I do all the stretches before and after the isometric exercises?

Karanveer Singh says:

My pain is on left side of my right knee patellar tendon. It pains while squatting but not while running or walking. My doc said its patellar tendonitis. Pain in my knee is almost from 7 months and there is only little improvement. So is this exercise good for my knee?

William Dixon says:

Thanks Dr Jo, this helped me allot

ksh says:

Can you weight lift with a patellar tendonitis as long as it doesnt put pressure on the knees?

Erica B says:

I only did a little because it gave me to heebyjeebys, but boy did it help along with deep breathing to try and visualize it relaxing

gchowizard . ⚡️ says:

Thank you so very much!

Marla Bronstein says:

Since I’ve now been diagnosed with gluteal tendinopathy,  meralgia paristhetica, and 
Greater Trochanteric Pain Syndrome in Addition to Patellar Tendonitis, I can’t do all of your exercises. Do you have modifications??

CuberSc says:

Im just 12 i have some really bad pain under my knee and i have vitamin d deficiency too

Rafael Ramos says:


TM says:

Amazing shirt!

My question is, do these stretches help so you eventually DON'T have to do them anymore? What I mean is, I feel like PT should get you off of dependency on stretches, through strength training.

Idk if that makes sense, but I'll defer to you

Gian Bonifacio says:


Stephanie Soto says:

Had knee surgery and been doing these stretches and exercises. Also been doing the same with your back video for the pass few days and feel a difference. Thank you!

LL E. says:

How many times a day should I do these sets of exercises? I was doing the bursitis ones about once daily, but I think I figured out my pain is probably from the patellar tendon, not the bursa. In the mornings when I wake up, and especially when I stand up from bed, seems to be the most sore. The least sore is right after your stretching.

mheicarrol says:

Thank you for sharing this video

John Michel says:

Thank you so freaking much

Scopeit says:

I have no word for you , means I got relief in the first 2 exercise thanku soo much I had done all the exercises which you showed i am feeling too much better thanku soo soo sooo much 😁😁

B Ramya says:

Please can you tell me patellar vs tibia differences


Is it okay to experience a some pain during these exercises and stretches ? I have had the injury for 2 months and it is really stressing me out, i play a lot of sport and people are relying on me to be back and playing soon. How long do you think this takes to heal ?

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