• Pain just below the kneecap
• swelling below kneecap
• pain that gets worse after activity
• pain when kneeling
• limping after sports practice

• A dull ache or soreness just below the kneecap
• Sharp pain when running, jumping, or climbing stairs
• A tender bump that hurts when touched
• Your knee feels fine while resting but starts hurting once you become active
• The pain may come and go depending on how active you are

• Rapid growth during puberty
• Playing sports with frequent running and jumping
• Repetitive stress on the knee
• Tight quadriceps or hamstring muscles
• Suddenly increasing the amount or intensity of training
• Sports like basketball, soccer, volleyball, football, gymnastics, and track & field

• Is your pain just below your kneecap?
• Did the pain start without a major fall or injury?
• Does running, jumping, sprinting, or climbing stairs make the pain worse?
• Does your knee feel better after resting?
• Do you have a tender or bony bump below your kneecap?
• Are you between 10 and 15 years old or currently going through a growth spurt?
• Do you play sports that involve a lot of running or jumping, like basketball, soccer, volleyball, football, or track?
• Does kneeling on the sore spot hurt?
• Has the pain come and gone over several weeks instead of happening all at once?

Educational only — not a medical diagnosis.

1. 1Take a break from painful activities
2. 2Apply ice to the area after activity to help reduce inflammation
3. 3Stretch your quadriceps, hamstrings and calves

• You cannot put weight on your leg.
• Your knee became painful after a major fall or collision.
• Your knee is badly swollen or looks deformed.
• Your knee locks or cannot fully bend or straighten.
• You have fever, redness, or warmth around the knee.
• The pain continues to get worse even with rest.
• The pain wakes you up at night.

• Stretch your quads and hamstrings every day to help reduce the stress on your knee
• Strengthen your hips and legs: Strong muscles help support your knee during sports.
• Ice after activity: This can help reduce soreness after practices or games.
• Use a patellar strap: Some athletes find it makes activity more comfortable.
• Cross-train: Swimming or cycling are great options when running hurts.
• Increase activity gradually: Avoid sudden jumps in training volume.