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Patellar Tendon · Timeline

Patellar Tendon Recovery Timeline: Week by Week

A realistic, week-by-week recovery timeline for patellar tendon — what to do at each stage and when to expect to run again.

Realistic Recovery Window

Most runners recover from patellar tendon in 8-12 weeks if the early stages are respected. Pushing through doubles the timeline.

Days 1-7: Reduce reactive load

  • Stop jumping and sprinting
  • Begin isometric Spanish squats
  • Easy aerobic running only if pain ≤3/10

Weeks 1-4: Build tendon capacity

  • Heavy slow squats (3s up, 3s down)
  • Isometrics daily on rest days
  • No jumping

Weeks 4-8: Add plyometric load

  • Reintroduce low-amplitude jumps
  • Continue heavy strength
  • Add short hill sprints late

Weeks 8-12: Full return

  • Progress to full jump and sprint demands
  • Maintain heavy strength permanently

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