Pain under the knee cap can be debilitating, especially while playing your sport or working out. These 3 exercises for patellar tendonitis from physical therapist, Dr. Marnie Wortman, might help you out if you are having pain under your knee cap or if you have been diagnosed with Patellar Tendonitis.

Patellar tendinitis or Patellar Tendonitis is one of the most common sources of leg pain in athletes. It is also known as jumper's knee, since Patellar Tendonitis symptoms include pain when jumping. This is usually considered an overuse injury.

Here are 3 ways to relieve some of that knee pain and rehab your knee from patellar tendonitis:

1. Use a foam roller or stick to roll out your quadriceps muscle (top of the leg) for 2 minutes.

2. With your heel elevated, slowly lower on one leg. Replace the other foot and stand. Repeat ten times for each leg. For this video, we used a slant board but at home, you can put your heel on a book to elevate it instead.

3. Combine the 2 exercises! With your heel elevated, use the foam roller or stick as you slowly lower on one leg. Repeat ten times!