Patellar Tendinopathy in Winter Sports
Why It Happens & What Actually HelpS
Patellar tendinopathy (“jumper’s knee”) is one of the most common issues we see in female athletes during the winter — especially basketball players, skiers, and athletes who increase volume quickly after winter break.
Here’s what’s going on and how to fix it.
❄️ Why It Happens More in Winter
Female athletes experience patellar tendon pain more often because of:
✔ Rapid spike in jumping/landing volume
✔ Early-season conditioning overload
✔ Weak glutes → more force through the knees
✔ Poor landing mechanics
✔ Quad-dominant patterns
✔ Cold weather → stiffer tendons
This combination puts more strain through the patellar tendon, especially during deceleration.
❄️ Symptoms
Pain just below the kneecap
Stiffness during warm-up
Pain with stairs, squats, or jumping
“Warm-up effect” (feels better after movement)
❄️ What ACTUALLY Helps (Not Rest Alone)
Rest gives temporary relief — but it doesn’t fix the root issue.
At KINISI, we use a combination of:
1. Isometrics
↳ Excellent for early pain relief
(e.g., Spanish squats, single leg wall sits)
2. Progressive tendon loading
↳ Slow squats, split squats, step-downs
3. Plyometrics with mechanics coaching
↳ Soft landings, knee tracking, hip loading
4. Hip + glute strengthening
↳ Banded work, RDLs, lateral step downs
5. Load management
↳ Adjusting practice volume or jump reps
❄️ When to Get Help
If knee pain is altering performance, movement, or confidence, early intervention prevents chronic issues.
KINISI specializes in female athlete rehab — don’t wait until pain becomes a season-ending problem.
