Jumpers knee

Jumper’s knee typically causes front knee pain or pain just below the kneecap. Many people feel it only during jumping or high intensity running at first, but if the same load continues it can show up on stairs, squats, standing up from a chair or even during normal walking after a demanding day. A common pattern is feeling the area warm up or become more sensitive as activity continues.
As the body protects the area, technique may change. You may reduce squat depth, avoid hard braking or alter how you land from jumps. This can lower quad and glute strength and make the knee fatigue sooner. That is why the best plan includes activity pacing, progressive strengthening and gradual re-training of jumping and direction changes so capacity increases without flare-ups.

Early on jumping volume, sprinting and deep squats are temporarily adjusted so irritation settles and you can keep moving without strong discomfort. At the same time we build strength in the quads, hip and calf with a focus on control and good execution.
Next tendon tolerance is progressed with more challenging work and a staged return to jumping begins. You move from gentle landings to more dynamic drills with clear steps, progressing only if the knee stays calm the same day and the next day.