Exercises for quad tendonitis

The quadriceps tendon connects the thigh muscles to the top of the kneecap. Repeated jumping, running, deep bending, or a sudden training increase can irritate it. Pain is often felt above the kneecap and may appear with stairs, squats, or rising from a chair.

Start with gentle knee bends and quadriceps tightening while the leg is supported. If these are comfortable, add straight-leg raises, shallow sit-to-stands, and slow step-ups. Later stages may include controlled squats, split-stance work, and hopping only when everyday movement is comfortable and the tendon is responding well. Avoid forcing deep knee angles or explosive work during a flare, and change only one training demand at a time. [Physiotherapy](/treatments/physiotherapy-and-rehabilitation/physiotherapy/) can set the resistance and technique. A structured [Strength Training Rehabilitation](/treatments/physiotherapy-and-rehabilitation/strength-training-rehabilitation/) plan may be useful; persistent symptoms can lead to discussion of [Shockwave Therapy](/treatments/physiotherapy-and-rehabilitation/shockwave-therapy/) or [PRP Injection](/treatments/non-surgical-orthopedics/prp-injection/).

Arrange care if pain continues despite reducing load, limits stairs or walking, or causes repeated buckling. Seek urgent assessment after a pop with immediate weakness, a visible gap above the kneecap, major swelling, inability to straighten the knee, or inability to bear weight.

Ask whether the tendon is irritated or torn, which exercise stage fits your examination, how to modify work or sport, and what strength and movement checks should come before return to jumping.