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From your description, it sounds like you have a mild case of tendinitis in your knee (Patellar Tendinitis). This term refers to swelling, micro tears, or irritation of the Patellar Tendon. The Patellar Tendon connects the kneecap to the tibia (shinbone).

Patellar tendinitis (also known as Jumper's Knee) commonly occurs in athletes who are involved in jumping sports such as basketball and volleyball and in sports that require frequent flexing of the knee. Usually, the pain and/or swelling is in the lower front portion of the kneecap. Most patients report an aching type of pain. The symptom onset is subtle and gradual. Rarely is a discrete injury described.

In many cases, Patellar Tendinitis has been linked to stiff ankle movements and ankle sprains (when athletes try to overcompensate for an ankle injury).

There are four states to Patellar Tendonitis:

Stage 1 – Pain only after activity, without functional impairment.

Stage 2 – Pain during and after activity, although the patient is still able to perform satisfactorily in his or her sport.

Stage 3 – Prolonged pain during and after activity, with increasing difficulty in performing at a satisfactory level.

Stage 4 – Complete tendon tear requiring surgical repair.

Most often Patellar tendinitis begins as inflammation in the patellar tendon where it attaches to the kneecap. With repeated injury the condition may progress by tearing or degenerating the tendon.

Because the symptoms you described are consistent with a stage 1 injury (minor injury), the recommended treatment is to rest your knee. In addition, you may want to apply the R.I.C.E. method of treatment - Rest, Ice, Compression, and Elevation.

To prevent future injury, follow these simple rules:

1) Don't play through the pain. As soon as you notice exercise-related pain your knee, take a break and apply ice to the painful area while you rest. Until your knee is pain-free, avoid activities that put stress on your patellar tendon.

2) Strengthen your muscles. Strong thigh muscles are better able to handle the types of stresses that can cause patellar tendinitis. Eccentric exercises, which involve lowering your leg very slowly after extending your knee, are particularly helpful.

3) Improve your technique. If your technique in an activity or exercise is flawed, you could be setting yourself up for problems with your tendons. Consider taking lessons or getting professional instructions when starting a new sport or using exercise equipment.