Jumper’s Knee Rehab Program
Hi pole vault friends!
If you’ve ever felt that sharp, nagging pain under your kneecap, you know how quickly it can derail your training and performance. I’ve been there myself and know how frustrating it can be.
In the summer of 2023, I started struggling with jumper’s knee. It was a brutal challenge that prevented me from training the way I wanted. I spent the majority of that fall rehabbing, working closely with my team of physios, and diving deep into hours of research. Even after months of effort, setbacks continued throughout the winter of 2024.
Through all that trial and error, one key lesson stood out:
The most important part of healing tendon injuries is loading—finding the right type and amount of load that the tendon can adapt to over time.
That's why I created this Jumper’s Knee Rehab Program specifically designed for pole vaulters and jumpers. I’ve combined everything I learned from my recovery journey—along with expert advice—into a structured rehab protocol to help athletes recover safely and sustainably.
Program Phases Overview
Phase 0: Isometric Loading
This phase lays the foundation for tendon recovery by reducing pain and building strength in a controlled manner. Isometric holds can help lower pain sensitivity without overloading the tendon. You’ll perform static exercises like:
Wall sits
Spanish squats
Static lunges
Pain Guidelines:
Keep pain levels under 3/10 during exercise.
Monitor the pain response 24 hours later.
These exercises help maintain strength at various joint angles while gradually increasing tendon capacity. Perform them twice daily and track your next-day pain levels.
Phase 1: Heavy Slow Resistance Training
Once you can perform isometric exercises consistently with manageable pain, you’ll progress to heavy, slow resistance training (2–3 sessions per week).
Key exercises include:
Front squats
Split squats
Squats
Leg press
The focus here is on controlled, slow movements to promote tendon remodeling and strength development. Use a 3-second tempo (e.g., 3 seconds down, 3 seconds up) to maximize adaptation.
Important: Continue monitoring pain levels. If next-day pain worsens or becomes chronic, reduce intensity or return to isometric exercises.
Phase 2: Energy Storage & Release
This phase focuses on restoring the stretch-shortening cycle, which is essential for powerful jumping and sprinting. You’ll reintroduce plyometrics and high-impact movements gradually, starting with:
Depth drops
Band-assisted jumps
Standing vertical jumps
Key exercise categories:
Landing Progressions: Depth drops, single-leg landings
Jumping Progressions: Band-assisted jumps, short-approach jumps
Acceleration/Deceleration: Sled runs, deceleration lunges, sprints
Monitor your pain response after each session to prevent setbacks.
Phase 3: Return to Sport
The final phase focuses on gradually increasing your sport-specific training volume while maintaining strength work (at least 2 sessions per week) and continuing isometric holds before training.
Key guidelines for success:
✅ Limit high-intensity sessions to no more than 3 per week
✅ Monitor next-day pain to ensure no progressive worsening
✅ Prioritize recovery with adequate sleep and nutrition
The goal here is to rebuild your performance capacity while minimizing the risk of re-injury.
Stay on Top of Your Recovery
Throughout every phase, it’s essential to stick to the basics:
Maintain isometric exercises to reduce pain
Continue heavy strength work to build tendon resilience
Gradually progress based on your pain response and functional improvements
Get Started
If you’re tired of dealing with jumper’s knee, check out the full program here:
👉 Jumper's Knee Rehab Protocol
I’m also working on a protocol for Achilles tendon injuries. If you're interested, send me a DM or email me at:
📧 sondre@stavhopp.no
Instagram: @sondre_pv
Work With Me
Looking for 1:1 coaching or a pre-written training program? Apply here:
👉 Programs & Coaching Applications
Sondre Guttormsen
Olympic Pole Vaulter | STAVHOPP.NO
Instagram: @sondre_pv
