That sharp point of pain just below your kneecap shows up on the downhills first.
Then it starts nagging on stairs, at the start of each run, and eventually for the whole workout.
Patellar tendonitis is one of the more stubborn running injuries.
The research on how to treat it has moved a long way, and the modern approach looks nothing like the rest-and-ice advice you were probably given.
Below you will learn what patellar tendonitis is, whether you can keep running, and the exact loading program that the strongest evidence supports for:
- Calming the pain in the first week
- Rebuilding the tendon so it stops coming back
- Returning to full training
What causes patellar tendonitis in runners?
Patellar tendonitis is an overload injury of the patellar tendon, the thick band connecting your kneecap to the top of your shin.
That tendon transmits the force of your quadriceps every time you push off or slow down, so it absorbs a large share of the load in any running or jumping sport.
The name is misleading.
The dominant problem is degeneration of the tendon’s collagen rather than active inflammation, which is why clinicians now call it patellar tendinopathy and why anti-inflammatory rest alone rarely resolves it.
A review of running overuse injuries lists patellar tendinopathy among the most common, driven by training load that climbs faster than the tendon can adapt to.
The pain has a recognizable pattern.
It starts as a stiff, localized ache at the bottom of the kneecap, sharpest on downhills and stairs, and it often warms up during a run before returning afterward.
A few factors raise your risk: tight or weak quadriceps and hamstrings, a rapid jump in training load, and calves too weak to absorb impact on each stride.
Pain that sits right at the base of the kneecap and is not tender to the touch points to the patellar tendon rather than runner’s knee.
Can you keep running with patellar tendonitis?
You can often keep running with patellar tendonitis, as long as you use pain as your guide rather than pushing through it.
The standard clinical rule is the 24-hour response test.
Sports physiotherapy guidance allows running while pain during and after the session stays at or below 3 out of 10 and settles back to baseline within 24 hours.
If your knee is more painful the morning after a run, or the pain climbs above a 3 during the run, you gave the tendon more than it could handle.
Drop your volume, cut out the downhills and speed work that spike patellar tendon load, and hold at a level your knee tolerates.
Running at a manageable pain level does not damage the tendon.
It even helps, because it keeps your aerobic fitness while you spend the next weeks rebuilding the strength that lets the tendon tolerate the pounding of your normal training load again.
What you should not do is train through pain that lingers into the next day, because that is the signal the tendon is being overloaded faster than it can recover.
What is the best exercise for patellar tendonitis?
Progressive strength training is the most effective treatment for patellar tendonitis, and it works in stages.
The goal is to load the tendon heavily enough to rebuild its structure without flaring the pain, so you start with holds and build toward heavy, slow lifting.
Isometric holds to calm the pain
Isometric holds are static contractions where the muscle works but the joint does not move, and they are the best starting point when pain is high.
One study found that a single bout of isometric knee holds cut patellar tendon pain by roughly 75% for up to 45 minutes afterward.
To do them, sit in a leg extension machine or push against an immovable band and hold your knee at about 60 degrees of bend.
Perform 5 holds of 45 seconds, resting 1 to 2 minutes between each, and repeat once or twice a day.
Use these early on and before runs, since the pain relief can let you train more comfortably.
Heavy slow resistance to rebuild the tendon
Once pain is under control, heavy slow resistance training rebuilds the tendon and produces the most durable results.
That means lifting a challenging weight through a slow, controlled range, taking about 3 seconds to lower and 3 seconds to lift.
In a controlled trial, heavy slow resistance and eccentric decline squats both beat a cortisone injection for lasting improvement, and the heavy slow resistance group reported the highest satisfaction at 6 months.
Good options are the leg press, the squat, and the single-leg decline squat, done for 3 to 4 sets of 6 to 8 slow reps, 3 times a week.
The classic eccentric decline squat remains a proven alternative, where you stand on a board angled about 25 degrees and lower slowly on the injured leg over roughly 4 seconds.
An early trial showed the decline-squat version was far more effective than the same squat on flat ground, because the incline shifts load off the calf and onto the patellar tendon.
Mild discomfort during these lifts is acceptable, and you add weight in a backpack once you can complete your sets without the pain rising past a 3.
| Stage | What to do | Dose | Move on when |
|---|---|---|---|
| 1. Calm the pain | Isometric knee holds at about 60 degrees of bend | 5 holds of 45 seconds, 1 to 2 times a day | Pain drops below 3 out of 10 |
| 2. Rebuild the tendon | Heavy slow resistance: leg press, squat, single-leg decline squat, 3 seconds down and 3 seconds up | 3 to 4 sets of 6 to 8 reps, 3 times a week | Full sets stay below a 3 with added weight |
| 3. Return to running | Rebuild volume first, then reintroduce hills and speed work | Add load only if pain stays at or below 3 out of 10 | Symptoms settle within 24 hours of every run |
The tendon only remodels when you keep adding weight every 1 to 2 weeks, so a program that stays comfortable is the top reason rehab drags on for months.
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It’s a PDF with an outline of the conservative and aggressive treatment options to help you get through your patella tendonitis.
Do cortisone injections and shockwave therapy work?
Injections and shockwave therapy are second-line options, and none of them outperform a well-run loading program for a lasting fix.
Cortisone injections can ease pain for a few weeks, but the relief fades and outcomes are worse than exercise over the following months.
In that same head-to-head trial of cortisone versus loading, the cortisone group improved fastest at 12 weeks but relapsed by 6 months, while the two exercise groups held their gains.
Platelet-rich plasma injections and extracorporeal shockwave therapy aim to stimulate repair in a tendon whose poor blood supply slows its own healing.
They are reasonable to discuss with a sports physician if you have done several months of consistent loading with little progress, but they are not a shortcut around the strength work.
How long does patellar tendonitis take to heal?
Most cases of patellar tendonitis take 6 to 12 weeks of consistent loading to settle, and stubborn cases can run longer.
The tendon responds slowly because its collagen turns over at a fraction of the rate of muscle, so patience with the program matters more than any single exercise.
You do not need to be pain-free to return to full running, only to have your pain controlled and your strength progressing.
A randomized trial found that a progressive loading program returned athletes to sport as well as an eccentric program, with symptom improvement continuing over 24 weeks.
Rebuild running gradually, keeping pain at or below a 3 out of 10 and settling within 24 hours before you add distance or reintroduce hills.
Keep your strength sessions going for at least a month after the pain resolves, since the tendon is still remodeling after the symptoms fade.
If you are staging your comeback, our guide on returning to running after an injury lays out how to build volume without a setback.
58 Responses
Nice run down! As someone who has suffered with this in the past, I have used all of these except PRP and I think they were helpful, however the thing that I felt was THE most beneficial was adopting a shorter, more midfoot stride. It would be nice to see the research on that, but I doubt any exists at this point. Great article!
Hello there,
I have just started to do these eccentric decline squats (1leg) however my issue is balance. I notice when I decline my knee/ leg gets out of alignment & tends to push inwards. To counter this I have been holding a chair for balance assistance only. I assume this is a lack of strength & will get easier? Can you comment on this as I know how important it is to keep your knees/ toes in alignment.
Thanks!
Check out today’s article – we answered that question specifically for you! 2 Tests of Hip Strength and Stability That Can Determine Your Risk of Running Knee Injuries
I am pretty sure this is what put me out of commission most of the winter. Is there any type of compression band that I should be wearing on the knee to reduce the chances of the tendonitis returning? Thanks and great article.
Hey, I have tendonitis in both knees, so would I be able to do the eccentric decline squats since I have to balance on my strong leg, but both of my knees have tendonitis? Thanks.
Hi Karina, sorry to hear about that. If you use both legs to raise your body back up, you should be okay. Just try not to raise up on either one of your knees. Hope this helps!
Hello,
I was curious, if doing these while beginning to run again, should they be done at a time separate from the run (i.e., run in the morning, eccentric decline squats at night)? Or could they be done immediately before or after at a gym? Thanks.
Hi Neil, you could do them anytime really. We recommend twice a day, so it is likely to be sometime close to your run, but you should not need to go to a gym specifically to do them. Hope this helps!
Will that discomfort in the patellar tendon eventually go away as you continue to do the eccentric decline squats every day?
Hi Kevin, if you are diligent, and making sure you do it correctly, you should see a definite improvement, yes. Hope that helps!
Hi,
i am interested in how to strenghten the patellar quadriceps tendon. I want to use skipping technique when running downhill. It seems fast, and safe way to go down, but it gives an extreme load for that tendon, and gets painful. Can you reccommend some excercises for strenghtening that?
Thank you!
Hi Laszlo, if you follow the exercises in this post, it will help you strengthen the muscles around your knee. Hope this helps!
Hi, I have pattelar tendinosis for both knee, difficult even to go to office as it is hurt even for sitting more than 10 minutes, hurt while walking slowlymore than 20minutes. Many times I try to squat on the plain floor it is hurt. Will this exercise helps me?
Hi Yenni, to ease your pain, your best bet is to do the exercises and treatment options we have covered in this post. This will help your knees feel better, and get you back to feeling good!
I have had PT for six years and have scaring on the tendon. I just started physical therapy, am doing the eccentric squats on a slant board. Additionally, the therapist is using a technique called ASTYM to get rid of the scar tissue. This is supposed to accelerate the healing process. Are you aware of this procedure?
Hi Dennis, sorry, we do not currently have any research on ASTYM, but we could look into it in the future. It would be best to just go for it, if it works, then that is great, and if it does not, then you have not lost anything in doing so. Best of luck with the healing process. Keep up the eccentric squats!
Hi I had this same injury last year on only one leg and now I had it this year last year I was out till October to May and this time I have been injured since August and I still am injured I’ve been using those pattelar pattelar tendon Straps and knee supports should I bee using them and should I do the decline squats to help me heal. both of my kneeS have runners knee and I need some help to heal it up its going to be my senior year coming up and I was the best last year before I got injured I really wantEd to to go to states but I diddnt come true cause of this setback I need help and the doctorS gave me shoe supports called super feet
Hi Brent, thanks for reaching out. Sorry to hear about your problems with patellar tendonitis. Have you been doing the exercises we recommended in this post? That would be your best bet to heal it over the summer so you can go into your senior year healthy! Hope this helps!
Hello Coach Tina: I have slight, minor soreness at base of my kneecap (not on the kneecap) since a 5K race a couple of days ago so I’m thinking I may have a touch of patellar tendonitis. But I did run 3 easy miles today with no pain, but to be careful I’ve been icing and taking Ibuprofen. In your opinion (and I understand if you can’t answer this definitively) would it be OK to run easy as long as there is no pain while running or much pain afterwards (which there is not as of now)? Or should I cross train instead for a couple of days and see how it feels (and if so is riding a stationary bike and/or an elliptical safe to allow any inflammation to go down?) Thank you for any info you can provide!
Hi Dave, thanks for reaching out. The knee is a very complex area of the body, with a lot of intersection going on around there. It would be almost impossible for us to diagnose exactly what is going on, and that is where a physician would come into play. You are right (and thank you for noting) that I cannot give you a definite answer, but yes, use pain as your guide. If it does not hurt during or after, you are probably okay o continue. If it does bother you, back off, and cross train, but only using exercises that do not irritate it, if anything does bother it, back off those too and just give it a few days of total rest. Take a listen to this podcast with Physical therapist Jeremy Stoker; he talks a lot about how to tell which pains to run through, and which to stop at https://runnersconnect.net/running-interviews/everything-need-to-know-injuries/
Hope this helps!
Thanks very much Coach Tina, your info does help and I’ll be sure to listen to the relevant podcast you reference (and listen to my body & focus on the long term)! Just wondering: in your opinion & generally speaking, would it be wise to start doing the eccentric single leg decline squats at this time, even though the soreness at the base of the kneecap is pretty minor at this time, or could this make things worse? I just want to get out on top of whatever this is so as to not let it progress. I’m a masters runner, and one of the toughest things is knowing when to back off or just deal with and run through the inevitable and not infrequent niggles and aches. Thanks again.
Hi Dave, yes, I actually meant to answer that, but missed it somehow. It would be a good idea to start those eccentric squats. They will strengthen the muscles before it does get worse, and may even save you. I understand about being a masters, and you may enjoy some of the other podcasts too, as we have a lot of masters runners, and a lot of our recent posts have been focused on masters runners. Have you signed up for our newsletter? It is better to be safe than sorry, so you are doing the right thing!
Hi Tina, Appreciate the info. I’ll give it a try and use pain as a or the guide. And yes, I receive your helpful newsletter. I’m data-driven and like how your articles are based on credible research distilled into layman’s terms.
p.s. congrats on your 2:41:10 London Marathon!
Thanks Dave 🙂
Oh, and I would be remiss if I didn’t ask you to thank John Davis for this excellent article and his other articles — all very helpful and much appreciated!
Thanks Dave, he is a great researcher, will let him know! Best of luck!
Hi
i really appreciate the info given here..
it had many answers to my questions..
how ever i just want to ask you that can i workout as i have patellar tendonitis for 10 days..
I’ve been taking ultrasonic cold and heat treatments..
is it ok to do uper torso workouts and core?? As i understand running is not an option for a long time..
I do not want to increase healing period and also i cant sit home doing nothing..
I’d really appreciate if you help me sort this out
regrds
Hi Swapnil, the best advice we can give you is what we have recommended in this post for your patellar tendonitis. Core and upper body work will not affect your knee, so it should be fine. if you follow our guide, you can get back to running as soon as possible. By doing these exercises you will not be sitting doing nothing, and will be helping your knee heal!
Anyone here had PRP? Thoughts?
Hi Abigail, check this post out as there are some comments on here about peoples experiences with it. https://runnersconnect.net/running-injury-prevention/can-prp-injection-effectively-treat-chronic-running-injuries/
Hi,
I have had patellar tendonitis now for 1 month in one leg. I wasn’t diagnosed with it till last week though, so I have just learnt about exercises that will help it. My question is, have I stunted my recovery by just now starting the exercises? Also, I can’t seem to do the exercises or walk for 10min without there being significant pain. Do I continue with exercise & walking despite of pain? Or lower the number of sets I do? I’m concerned as it says if you rest too much it’s not good for PT, but if you push yourself too much it’s also not good. Lastly, my good leg now is feeling very sore & tender, a bit like my bad PT leg, so I’m concerned I may have developed some sort of hamstring strain in it due to putting so much pressure on it due to bad leg. Any advice as to what this could be?
Thank you and sorry for the long questions 🙂
Han 🙂
Hi Han, it would depend if you have continued to run during this time. If you have been resting, your leg will have been healing, this will just help the recovery, and make sure you strengthen so it does not happen again. Unfortunately it is a delicate balance, and only you will know in your heart if the pain is more than what you should be experiencing. You are probably overcompensating with your other leg, but it may also be because the exercises are so new to your body. If you have not stopped running yet, it would be a good time to take a few days off and allow your body to catch up. Hope this helps! Good luck, and keep up the other suggestions we made in this post!
Thank you for all the info on this page which is very useful. I’ve had this issue for a while and it prevents me from playing football and running. I’m keen to follow the exercises but I struggle to do the Eccentric single leg decline squats. When I start to bend my bad knee the pain starts and it buckles well before the I get to the recomended squat position. Should I just take it as far as possible without buckling? Also my physio has suggested acupuncture twice a week but I can’t see this recomended online. Are you aware if this can help? Thanks.
Hi i have been struggling with this for a few months, i stopped running as i thought it was new trainers causing it and continued with my circuits class, i intially had private physio but this did little to help, now the other knee is the same and the nhs physio diagnosed patella tendonitis, he said to lay off squats then try a gentle run and ice 3 times daily, my question is, is there a safer way to do squats to avoid getting this again when im healed?
Hi Helen, sorry to hear about your pain. Which squats are you talking about? The ones in the post? Those should only help your patellar tendonitis. It might be best to ask your physio about that question as they know your body better than we can see from your comment. The exercises we recommend in this post will prevent future knee problems, so hopefully they can help you!
Hi,
i was suffering from patellae tendinitis for last 1.5 years, but now pain has reduced and have small pain on knee some times. now i am also suffering from Achilles tendinitis. please advice me good way to cure this. also patellae tendinitis lead to present Achilles tendinitis?
Hi Mohammed, sorry to hear about your pain, here is an article on achilles tendinitis https://runnersconnect.net/running-injury-prevention/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/ It is likely that you were overloading the achilles trying to return to running quickly. Be very conservative over the next few months, and if need be, take some time off. Hope this article helps!
Hey I need some serious help I’m a Xcountry runner and mid distance guy for track. I’ve been having knee issues since may or april (its been so long I can’t even remember when I first got it. I’ve long stopped running to try to get it recovered, iced it so many times over a period of like 5-6 months, stretched it constantly and used a roller extensively, taken more medication in just this period than probably more than the rest of my life combine. I’ve gotten an MRI and they said the results were “Good” all there is is inflammation in the knee, but it still hurts and I know it shouldn’t take this long to heal up.
Hi Mike, sorry to hear about your pain. We have two suggestions for you, either follow the recommendations in this post and that should help to move it forward, or talk to your athletic trainers at your school. It may just be that you are trying to return to running too quickly, make sure you are conservative with your approach. Hope this helps! Sorry we cannot do more, but it is impossible to recommend any more specific without seeing you in person! Good luck!
Hi
I have had this condition for about 6 months now, I have tried everything, from seeing a physio, loads of stretching, icing, hundreds of normal squats a day, total rest (I have not run for over 3 months now) and still I have pain. It is never really bad but always hurts whilst running enough to know it is a problem. Also, if I do a one legged squat on the flat it really starts to hurt as my knee bends.
I recently bought a slant board to do the 1 legged eccentric squat exercises. I am not sure if they are doing more harm than good to be honest, I am doing 3 X 15 reps twice daily. Usually the first few hurt a lot, then as the tendon stretches out it gets better, by the end they are much less painful than at the start, I then have about an hour after this of my knee feeling fine, after this it goes back to “normal” of hurting a little whilst walking, and hurting quite a bit if I did a 1 legged squat on the ground, it also hurts after sitting down for long periods.
in 2 weeks nothing positive has happened, if anything the pain is slightly worse when I walk around and it size’s up worse than before I started, Is this expected? Does it usually get worse before better? I am thinking of chopping it down to exercises every second day, what do you think?
Steve
Any help would be appreciated!
Thanks
Hi Steve, sorry to hear about your struggles with this. As long as you are following the instructions we gave for the exercises precisely, it should definitely be improving….slowly, but moving in the right direction. It might be time to see a different physiotherapist to see if they can see something else going on. Give the every other day exercises a try, to see if that helps. Unfortunately we cannot help much more than that without seeing you. You might find some comfort from listening to our latest podcast episode with Brad Beer, his book may ultimately make you feel a lot more positive about the future. Hope this helps (even a little) https://runnersconnect.net/rc80 let us know if we can do anything else for you!
Hi all
Just as an update – I started giving 3 x 15 eccentric squats twice a day, but only every second day as I was thinking.
It was originally it was bordering on agony, but after about 3 weeks things seem to get better, indeed now (about 6 weeks after I started) things are certainly on the up. I’m on daily sessions, usually the first few are a bit painful on a morning but then they sort themselves out, much better. Indeed I went out for a 2 minute “tester” run yesterday – pain free (although it literally was 2 minutes) – I have not been “pain free” since before Christmas.
I’m writing this as to try and give some other people hope, I really this was my running “career” over but Indeed I think I will be back. I cannot recommend a decline board enough, it is certainly doing what infinite normal squats could not.
good luck to all suffering from this frustrating condition.
regards
Hey Steve,
Just wanted to check in and see if the decline squats worked for you and ever got you back to running normally? I also started doing them, for a week now, and the pain is definitely still there/worse, but I was encouraged by the fact that you had the same experience and then seemed to be improving. Just wondering if you got back to normal.
Thanks,
John
I am a 49 year old runner and was an All-American in 10K in college. I have in the past several years started to do triathlon and like to cross train to prevent injury. Recently I have been working with a coach and I have been running 4 days per week and I am getting faster and faster, but now have some symptoms of patellar tendonitis. I have had it in the past and the eccentric single leg squats were helpful. At this point, my knee is painful to the touch and I am wondering whether I should stop running completely or just cut down my mileage? I am also wondering what type of cross training might work and not bother it? I swam 4000 yards yesterday but now it seems more painful. Perhaps the kicking is bothering it? I am not sure. What about biking? I would like to stay in cardiovascular shape and not lose fitness if I decide to take time off.
Thanks !
Hi Pammy, thanks for reaching out. Sorry to hear about your injury. It would be best to ask your coach about your training, as they are going to know you the best to see what they would recommend. In our experience, it is always better to be conservative than push through and risk making it worse. Cross training will depend on the person,but if it causes you pain, stay away from that form. You might enjoy this podcast episode though as it will show you how you can maintain fitness if you do decide to take time off https://runnersconnect.net/crosstrain We would love to help you more, but we would need to learn more about you and your history. Hope this helps. If you do decide you need a coaching change, we would love to help you get back to health and fitness. Our community is very popular, and many of the runners are in a similar situation to you 🙂
Hello I’ve had patellar tendonitis for awhile now I can’t remember how long it’s been. But I just started doing these eccentric one leg squats today and it seems to be doing good. It hurts when I first start out then after awhile it goes away. I’m trying to get back on the court ASAP. You think if I continue to do these twice daily i shall see a improvement before December?
Absolutely! Keep them up, and see the other recommendations in the guide. If you are performing them correctly, you should see improvement by December.
Really quick should I be doing these squats going all the way down. The lower I go the more they tend to hurt. Or should I be progressing going down as the pain goes away or should I just stay at one a certain level
Hi Brandon, you only need to go as far as we do in the diagrams. It may hurt a little, but as we explained, a little pain is okay with the eccentric exercises, if you are doing them correctly.
Hi, I’ve had this problem in my right knee for a while now, since march I think, from a rugby game.
The physio I saw told me to rest it for a few months, which I’ve done, however it isn’t getting better. The pain often comes in stints, as it feels alright one day, and then aches significantly the next day.
I’m going to begin doing the squats that you’ve recommended, however how long should i avoid running or sports for? I’m already missing some of the rugby season, and if i start doing the squats, how long do you think until I can get back to playing?
Hi Michael, thanks for reaching out. Sorry to hear about your pain. We actually made that recommendation in the final paragraph in this post 🙂 we have a separate post for returning to running if you wanted more information on that. Hope you find the squats help, give them some time to start working, but make sure you are conservative in that return to running to prevent it coming back 🙂 https://runnersconnect.net/running-injury-prevention/returning-from-running-injury/
hi, thanks for the reply
Sorry i have one more question
While I’m not doing any rugby I’m going to try and gain about 10 to 15 pounds at the gym, and i was wondering whether or not i could do weighted squats at the gym as well as the incline squats, or is that not a good idea? just wondering because I want to add a bit more muscle on my legs while I’m not playing
thanks
Hi Michael, we would recommend you stick to just the squats we recommended until your knee is a little better. The weighted squats will be putting too much pressure on your knee, and they could make it worse. Once it heals up, you can add them in. Hope that helps! Good luck with your healing!
The knee has already been injured. The best treatment seems rest but not continues having stress on it. Has anyony healed your knee pain after this exercises and how soon?
Hi, what an informative article. I’m sure it helps a lot of people suffering from Patella tendinitis. I got knee pain on my left knee four months ago after a skipping exercise. I got a small bump at the very top of the tibia ( similar to Osgood Schlatter symptom) but my doctor said my case is patella tendinitis because Osgood doesn’t happen on adult. (I’m 40). X-Ray and MRI are unable to identify the “bump” and therefore by deduction the doctor recommendation to take inflammatory medicine and have shockwave, plus some stretching, and muscle strengthens exercise. All are not helpful. I start to suspect whether my case is patella tendonitis? Appreciate if you could advise whether patella tendonitis would have a little bump on the tibia(shin bone) ? And I don’t feel painful at my tendon at all, my flexibility is good and my muscle is not tight or stiff. Thank you and sorry for the king passage.
I’ve had patellar tendonitis for at least 9 months yet was still running 30-40 miles/week and running 5k – 10M races. The pain is most noticeable the first couple of miles, then nearly disappears as I speed up. But I notice the pain again once I slow down (after a race).
Since being diagnosed a month ago, I’ve been doing eccentric exercises and eased up on my running.
I really want to know if I can simply scale back my running (half my normal mileage), continue doing the eccentric squads or if any running at all will further damage my tendon.
Hi there, thanks for a great article. I used to be super fit in my younger days, but then did not exercise for a couple of years. Now, months after quitting smoking and packing on 25kgs I started with a work out routine with a friend wich includes 5-6km of running every 2or 3 days. But with the past two running sessions I started feeling the pain and her husband being a doctor confirmed the patellar tendonitis. After this mornings run I am in serious pain. Do you think it will go away as I loose the weight? I feel that the 30% more weight is putting a lot of strain on my joints… and I don’t want to quit now as I am starting to loose weight and can see a difference… any suggestions besides not running? Will a patella strap maybe help?
I have noticed swelling in my knee, and it feels stiff. It started randomly after I finished a run a few days ago. I’m not sure if this sounds like patellar tendinitis? Also should I see a doctor?