Patellar Tendinopathy in Soccer Players: What It Is, Why It Happens & How to Fix It

Pain just below the kneecap is one of the most common knee issues in soccer players, especially teenagers and young adults who train and play multiple times per week.

If your knee pain flares up with running, jumping, kicking or change of direction — particularly during or after training — you may be dealing with patellar tendinopathy.

What is patellar tendinopathy?

The patellar tendon is a thick, strong band of tissue that connects your kneecap (patella) to your shin bone.

It plays a major role in:

• Straightening the knee

• Absorbing force when landing

• Producing power for sprinting, jumping and kicking

Because soccer involves repeated high-speed running, jumping, deceleration and kicking, the patellar tendon is placed under very high load, especially during:

• Pre-season

• Periods of increased training

• Congested match schedules

• Return to play after injury

Patellar tendinopathy develops when the tendon is loaded more than it can recover from. Over time, this causes pain, sensitivity and reduced performance — but with the right approach, the tendon can adapt and become stronger

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Common symptoms of patellar tendinopathy

Symptoms usually come on gradually and may include:

• Pain or tenderness just below the kneecap

• Pain during or after running, jumping or squatting

• Stiffness or pain at the start of training that eases as you warm up

• Pain that returns later that day or the following morning

Many players keep training through it at first — until pain starts affecting speed, confidence or availability.

How long does patellar tendinopathy take to recover?

Recovery depends on:

• How long symptoms have been present

• How irritable the tendon is

• Training and match loads

Unlike muscle strains, patellar tendinopathy rarely settles with rest alone.

Most players need a structured strengthening program over weeks to months, often while continuing modified training. The aim isn’t to stop loading the tendon — it’s to load it correctly so it can tolerate soccer demands again.

How patellar tendinopathy is treated

1. Load management & pain reduction

Early rehab focuses on calming symptoms without shutting you down completely.

This may include:

• Adjusting training volume and intensity

• Isometric quadriceps exercises to reduce pain

• Temporary taping strategies to reduce tendon stress

Hands-on treatment, such as soft tissue work to the quadriceps and surrounding muscles, can also help improve movement and reduce pain early on.

2. Building tendon and quad strength

Once symptoms settle, the focus shifts to strengthening the quadriceps and patellar tendon.

This stage is essential for:

• Improving load tolerance

• Reducing flare-ups

• Preparing the knee for higher forces

Exercises are typically slow and controlled to:

• Increase time under tension

• Stimulate tendon adaptation

• Avoid unnecessary spikes in load

This approach allows progression while keeping symptoms within a safe range.

3. Energy storage & release (plyometrics)

As strength improves, rehab progresses to faster, more dynamic movements that reflect soccer demands.

This may include:

• Hopping and pogo variations

• Bounding and acceleration drills

• Jumping and landing control

• Deceleration and change-of-direction work

This stage bridges the gap between gym strength and on-field performance.

4. Return to sport & load monitoring

Before returning to full training and matches, players should demonstrate:

• Adequate quadriceps and lower-limb strength

• Ability to sprint, jump and kick without pain flare-ups

• Tolerance of full training sessions

Gradual load progression is key to reducing recurrence.

Getting help for patellar tendinopathy

Patellar tendinopathy can be frustrating — especially when you want to train consistently, perform at your best and stay available for matches.

The good news is that with the right guidance, structured rehab and smart load management, most soccer players return to play stronger and more confident.

At True Active Physiotherapy in Dingley Village, Billy regularly works with competitive soccer players, including VPL athletes from Langwarrin and Kingston City, managing patellar tendon pain, training loads and return-to-play progressions.

This experience means rehab isn’t just about exercises — it’s about understanding:

• Match and training demands

• Congested fixtures and pre-season spikes

• When to push, when to hold, and how to progress safely

  
  

If you’re experiencing pain below the kneecap during running, jumping or kicking, an early assessment can:

• Confirm whether the patellar tendon is the source

• Identify strength, load or movement contributors

• Give you a clear plan that fits your training schedule and competition level

👉 If knee pain is starting to limit your training or confidence on the field, you can book an online physiotherapy assessment here and get a clear plan forward.