My Knee Hurts!
- Julie Wright
- Mar 15
- 3 min read
Injury prevention for Patella Tendonitis or Jumpers Knee in dancers.
Dancers ask a lot of their bodies—strength, flexibility, precision, and endurance all rolled into one graceful movement. But what happens when those movements start causing pain? One of the most common knee injuries in dancers is patella tendonitis, often called "jumper’s knee." This overuse injury can sneak up on young dancers, especially those who do a lot of jumping and landing, such as in ballet, jazz, and contemporary styles.
What Is Patella Tendonitis?
Patella tendonitis is an inflammation or irritation of the patellar tendon, which connects the kneecap (patella) to the shinbone (tibia). This tendon plays a crucial role in extending the knee—an essential function for jumps, pliés, and powerful leg movements. Dancers who repeatedly push through fatigue or train on hard floors without adequate strength and conditioning are particularly at risk.
What does it feel like? The pain often starts as a dull ache below the kneecap and can progress to sharp discomfort, making it painful to land from jumps, kneel, or even walk downstairs.
Why Are Dancers Prone to It?
Dance places unique demands on the lower body. The combination of repetitive jumping, deep knee bending, and quick transitions puts significant strain on the patellar tendon. Some key contributors include:
Poor Landing Mechanics – A dancer who lands with excessive knee valgus (knees caving in) increases stress on the patellar tendon.
Muscle Imbalances – Weak glutes and core muscles can lead to over-reliance on the quadriceps, increasing strain on the tendon.
Hyperextension & Turnout – The extreme positions required in dance can sometimes place excessive force on the knee, especially if the body isn’t strong enough to control those movements.
Overtraining & Fatigue – Dancing for long hours without adequate recovery can lead to microtrauma in the tendon, which, if not addressed, can become a chronic issue.
How Can Exercise Physiology Help?
Preventing and rehabilitating patella tendonitis isn’t just about resting the knee—it’s about addressing the underlying causes. This is where exercise physiology plays a crucial role.
Strengthening Key Muscle Groups – A personalised program focusing on the glutes, hamstrings, and deep core stabilisers can reduce stress on the knee.
Neuromuscular Training – Improving movement patterns, such as proper jump landing and alignment, can prevent excessive strain on the patellar tendon.
Load Management – Gradually increasing training intensity and incorporating rest days ensures the tendon has time to recover and adapt.
Corrective Exercises – Specific exercises, such as eccentric squats and controlled single-leg work, can help retrain the tendon to tolerate load without pain.
Don’t Let Knee Pain Steal Your Passion for Dance
If you or your child is struggling with knee pain, it’s important to address it early. Ignoring the discomfort and continuing to dance through pain can lead to more severe issues. A well-structured strength and conditioning plan tailored to the demands of dance can make all the difference—not only in preventing injuries but in enhancing performance and longevity in dance.
If knee pain is becoming a regular struggle, it might be time to explore how exercise physiology can help keep dancers thriving both in and out of the studio. Book an appointment with Julie now to see how exercise physiology can help your dancer reduce their risk of injury or recover from recurring injuries.
References
Gerbino, P. G., Stracciolini, A., & Gearhart, M. G. (2017). Knee Problems in the Young Dancer. In Prevention of Injuries in the Young Dancer (pp. 129-145). Cham: Springer International Publishing.
Krzyzanowicz, R. (2016). The Use of the Mulligan Concept in the Treatment of Patellofemoral Pain Syndrome in Dancers: A Dissertation of Clinical Practice Improvement. University of Idaho.
Mariathas, M., Hughes, E., Wolman, R., & Purohit, N. (2023). Knee pain in elite dancers: A review of imaging findings. Journal of Arthroscopy and Joint Surgery, 10(2), 70-79.
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