Volleyball is explosive.
Jump.
Spike.
Block.
Land.
Repeat.
But if you’re starting to feel pain just below your kneecap after training or matches, you may be dealing with Jumper’s Knee — one of the most common volleyball injuries.
Also known as patellar tendinopathy, this condition affects athletes who perform repeated jumping movements.
And in Kuala Lumpur and across Malaysia, we’re seeing it more often — especially in school and competitive volleyball players.
Let’s break it down. 👇
Jumper’s Knee is irritation or overload of the patellar tendon — the tendon connecting your kneecap (patella) to your shinbone (tibia).
It typically causes:
✔️ Pain just below the kneecap
✔️ Tenderness when pressing the tendon
✔️ Pain when jumping or landing
✔️ Stiffness after rest
✔️ Reduced vertical jump performance
At first, the pain may only appear after games.
Later, it may hurt during warm-ups — and eventually even during daily activities.
📌 It’s not inflammation alone. It’s tendon overload.
Volleyball places repeated high load on the knee joint — especially during:
Repetitive jumping
Sudden deceleration
Hard landings
Quick direction changes
But the real issue is usually deeper.
Landing stiff with minimal knee bend increases stress on the patellar tendon.
If the hips don’t absorb force properly, the knee takes more load.
Tight muscles increase tension on the patellar tendon.
Tournaments.
Extra training sessions.
No recovery.
The tendon doesn’t get time to adapt.
Jumping ability without eccentric strength control increases injury risk.
📌 Tendons need progressive loading to become stronger.
⚠️ Pain during take-off
⚠️ Pain when descending stairs
⚠️ Morning stiffness in the knee
⚠️ Tenderness below kneecap
⚠️ Pain that lasts longer than 1–2 weeks
Ignoring it may lead to chronic tendon degeneration.
At Benphysio, treatment focuses on rebuilding tendon capacity — not just reducing pain.
We adjust training intensity and volume to reduce overload.
Specific exercises that help the tendon remodel and strengthen.
Improves force absorption and reduces knee stress.
Improves biomechanics to protect the knee.
Releases tight quadriceps, improves patellar mobility, and restores movement balance.
If you’re a volleyball player in KL, Bangsar, Puchong, Ampang, Cheras, or Kota Damansara, early physiotherapy can prevent long-term tendon damage.
The earlier the intervention, the faster the recovery.
Mild cases: 4–6 weeks
Moderate cases: 6–12 weeks
Chronic cases: 3–6 months
Recovery depends on:
Consistency
Load control
Exercise compliance
📌 Rest alone is not enough. Tendons need structured strengthening.
1. Can I continue playing with Jumper’s Knee?
Mild cases may continue with load modification. Severe pain requires structured rehab.
2. Is ice enough to treat it?
Ice reduces symptoms temporarily but does not fix tendon weakness.
3. Do knee braces help?
Patellar straps may reduce load short-term, but strengthening is essential.
4. Will it heal on its own?
Not if overload continues. It may become chronic.
5. Should I stop jumping completely?
Not always. Jump load is usually reduced, not eliminated.
6. Is Jumper’s Knee common in teenagers?
Yes, especially during growth spurts combined with sports training.
7. When should I see a physiotherapist?
If pain lasts more than 1–2 weeks or affects performance.
Jumper’s Knee is not just “overuse.”
It’s a sign your tendon capacity is lower than your training demand.
Physiotherapy doesn’t just reduce pain —
it increases your ability to jump, land, and perform safely.
Because the goal isn’t just to return to volleyball.
It’s to return stronger.
Relieve Muscle Pain. Enhance Recovery. Boost Performance
Available at: Oval Damansara, Bangsar, KL Ampang, Cheras, Puchong, Kepong, Puncak Alam,
Ayer Keroh Melaka, Mount Austin Johor & Iskandar Puteri Johor
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