I have Patella Tendinopathy/ Knee Pain, what should I do?Updated 2 months ago

What is Patella Tendinopathy / Knee Pain?

Patella tendinopathy, often called “jumper’s knee,” is irritation or degeneration of the tendon that connects the kneecap (patella) to the shinbone. It usually causes pain just below the kneecap, especially during activities like running, jumping, or climbing stairs.

What Causes Patella Tendinopathy / Knee Pain?

Common contributing factors include:

• Overuse or repetitive strain from high-impact sports
• Weakness or imbalance in the quadriceps, glutes, or hips
• Poor foot or ankle mechanics that alter knee alignment
• Sudden increases in training load or intensity

What Should I Do to Resolve Patella Tendinopathy / Knee Pain?

Improving strength, mobility, and balance in the lower body is key. Targeted exercises for the quadriceps, glutes, hips, and calves can help offload stress from the tendon and support healthy knee function. Foot and ankle mechanics should also be addressed to reduce compensations.

3 Steps To Healthy, Happy Feet & Knees

How To Get Started On Your Journey

Learn

Understanding how your lower body should naturally move is the first step toward improving knee and foot health.

We’ve combined our most powerful education into one handy e-book we call the Guide To Foot Freedom to get you started. Click here to get free access. Furthermore, the education page linked here will provide specific training and information for your condition.

Move

Next, explore movement to strengthen and restore function.

Whether you have TFC training tools or not, our library of guided exercise videos helps you restore natural movement from the ground up.

Check out our free training portal here for exercises and guided routines from our Head Physiotherapist. Furthermore, the education page linked here will provide specific training and information for your condition.

Restore

For lasting change, a structured program ensures consistency and progression.

The Foot Restoration Program offers daily exercises, weekly audio lessons, and a progress manual to rebuild strength, restore function, and support healthy knees and feet over time.

We’ve helped thousands move from discomfort and limitation to strength, confidence, and freedom — and we’d love to help you do the same.

Learn more and start your journey today.

While our education, training, and community are an empowering way to help you put your body first, everyone is different. We always recommend seeking advice from a qualified healthcare professional for a proper assessment and treatment plan.

👉 To find a trusted TFC Pro near you, head to our directory here: TFC Pro Directory