Patellar tendinopathy, the one people call jumper's knee, starts as a manageable ache just below the kneecap and gradually becomes the thing that decides whether you squat, jump, or lunge today. Training around it feels sensible, and it quietly costs you: you are managing the symptom and losing capacity at the same time. It is a regular among the Hyrox athletes and lifters we treat at ActiveX Physio in Singapore.
Why does jumper's knee return the moment you reload?
Because the tendon never got stronger while it rested. Reload it and the ache is waiting. Tolerance never changed. We test how the tendon responds to load, then look upstream and down: ankle mobility, glute contribution, whether the front of the leg is absorbing more than its share through squatting and landing. The tendon adapts to structured and graded loading, and our job is keeping that loading pointed at your sport. None of this means training stops. Most of the program runs alongside a modified version of what you already do.
How do you rehab a patellar tendon?
On a loading progression. Isometric holds come first, to manage pain and start building tolerance without stirring the tendon up. Then slow, heavy work through exercises like the Spanish squat, which loads the tendon hard without provoking it. Ankle dorsiflexion work and glute activation run alongside so the load gets shared properly, and for Hyrox and jumping athletes the final stage brings back plyometric and reactive loading. Progress is tracked against load markers rather than pain alone, because pain lags behind what the tendon can actually do.
Who can help
Any of our physiotherapists can assess and treat patellar tendinopathy. If you compete in Hyrox or functional fitness, or you are a runner, Isabelle Chow sees patellar tendon issues in these athletes regularly. If the pain is tied to squatting, lifting, or powerlifting, TJ Chen can assess how your squat mechanics are loading the tendon.
Go deeper
Our article on Hyrox wall balls covers patellar and quadriceps tendinopathy in the context of high-rep squatting under fatigue. Read the Hyrox wall balls guide →