How Tight Quads Cause Patellar Tendonitis

patellar tendonitis exercises stretches tight quads jumpers knee

To treat patellar tendonitis effectively, it’s very important to understand the anatomy that connects to the knee joint as it is often related to the cause of knee pain and tendonitis.

In this case we’re looking at the quadriceps, a set of 4 muscles which are responsible for extending the lower leg.

The quad muscles’ functions are the following:

Rectus Femoris – extension of the leg and flexion of the hip

Vastus Medialis – extension of the leg and stabilization of the knee.  This is the “teardrop” bodybuilders love to show off

Vastus Lateralis – extension of the leg and stabilization of the knee.  Also helps to absorb shock when jumping, running, and walking.

Vastus Intermedius – extension of the leg

When the quads are tight and lack flexibility, they increase the tension and load on the patellar tendon.

With that being said, the last thing you want to do is add more tension to them and this is what many people do incorrectly when they incorporate leg extensions into their rehabilitation program.


Do this instead:

1. Get a foam roller and set it on the floor. If you don’t have one, you can use a rolling pin, anything cylindrical, or even a tennis ball.

2. Now roll your quads back and forth on the foam roller. If you use a rolling pin or a tennis ball, sit down on a chair and roll it back and forth on your thigh.

3. Do this for 2 minutes every day.

4. After doing the self-massage (myofascial release) on the quads, now stretch them out. 

Instead of doing leg extensions that put more tension on the patellar tendon, we’re actually doing the opposite and taking pressure off by relaxing the quads.

Do this daily to take tension off your knees instantly!


To treat patellar tendinitis correctly, you have to take into consideration many contributing factors above and below the knee joint.

Below the knee joint, you have to look at the arches on your feet, the mobility in your ankles, the flexibility in the calves.

Above the knee joint, you have to look at the flexibility in the hamstrings, decreased hip mobility, the tightness in the quads, and weaknesses in the gluteus muscles.

Even the best knee brace or patellar tendonitis strap will not fix your patellar tendonitis and if you have to use one every day just to get around, you’re better off fixing the root of the problem

This is why it’s important to incorporate a complete treatment plan that shows you the correct patellar tendonitis exercises and stretches if you want to heal your jumper’s knee and patellar tendon pain.


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