Chondromalacia Patella CAN HEAL 100% if you do the correct exercises!
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- Опубліковано 29 лис 2022
- The next exercise to help heal Chondromalacia Patella is to do this different form of clamshells. You're going to lie on your side, stack your legs on top of each other to make sure your feet are stacked and look at your top knee here. You've got to roll your hips and shoulders over this way as if you're going to lie down to make this top knee stick out past your bottom. This forces the muscle back here to really work. It's the muscle that's right under your back pocket. If you had pants on with pockets, hold that position, then you're going to lift up your leg just a little bit like this. Hold it for 10 seconds. You should feel your glute muscle working back here. You might even feel on the bottom leg and that's a good thing. Now you're tightening the glute muscle without firing everything else in your thigh. If you roll back or lift too high, you're going to be using thigh muscles and it's going to make your patella problem worse.
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
I use this for my Chondromalacia Patella of both knees and it helps a lot!!
You are a miracle for all the patients!!!
Thank you doctor for this exercise, very helpful! God bless
You are welcome! 😊
Gosh I've had this issue for while from. The gym and playing (football soccer) I really hope I do this right
I have patella tracking issues. My physical therapist has me do this exercise as well as others.
Hey FLsandye! We hope that this exercise along with the others are working out for you!
Here's a playlist that you might find beneficial for your patella tracking issues:
"Inner Knee Pain Help"
ua-cam.com/play/PLJVIPiFvv1ma8eg9DwBsl5IRgnLdKCcHs.html
Hey, what other exercises did he give you for patellar maltracking?
please can you tell your address
Thank you.
What would you recommend for a mild sprain of the posterior cruciate ligament and a Grade 1 patellar chondromalacia??
Can I do workouts like RDLs, squats, hip thrusts?
Thanks!
You're welcome Laura!!!
0:50
Do v have to perform this exercise daily and for how long ?
Thank you doctor for such an amazing work you put in! 🙏🙏🙏 Could you please suggest what exercises would help with Patellar Chondropathy(this is the most affected)+ Patellae Alta + Femorotibial Osteoarthritis (least affected)🙏🙏 🙏
I am just 20 and I am facing this disease....does this disease cured ? I am really very sad for my condition I don't know what will be happen to me god🙃
I feel reeally sad but you can do exercises to strengthen your knee muscles
I'm 25 and suffering from this😢
I’m 28 and I suffered the same injury from over exertion in the gym. I was misguided by my gym trainer and now I’m suffering major depression because of this
I'm just and iam suffering from this disease
Are u fine now and what treatment u had .. Iam also suffering from ssame
Doc pl clarify how many repetitions of this on each side. Also does it help with grade 3 chondromalacia patella that I just got diagnosed with today
I played a football match after i just turned 18 and had an injury caused stage 4 of this disease , its very sad tho i am motivated to get back better , can the cartilage grow back again if i kept a healthy good condition of my knee ?
Should calf raises be avoided in chondromalacia patella?
Is reverse clampshell better?
How do I get my Curve on my Back to return ? My M.R.I says it disappear ? Also what Excercise is good for Incendental Labrum ' ? 🗣Tears
Sir i have grade III condromalacia patella problem. My doctor advised the exercise "pulling or tightening of patella for 10 to 20 sec gor ten minutes for every hour. But u r telling not to do. Pl tell me which is correct
Sir i have a few questions can i ask
Does this work for lateral plica syndrome???
Sir I have injury in knee but in mri ligament is normal but i have edema in femoral condyle swelling and pain is gone but when I fold my leg few minutes then I have pain in lower patella and sides as if something between the patella . And a fluid like thing I can feel at the left side of knee . But i can run jump , do anything . But when this fluid come it cause pain . Can u help me
Doctor, thank you! I felt those muscles working. Please, I have been told to lift my legs (straight and with my tips poiinting towards me) and to do the side lifting but that will make my pain worse, right?
Yes
After doing these exercises why my whole left leg is paining
Hello Doctor, I’m 34 and diagnosed with grade 3 Chondramalacia in my right knee,I have stiff quads and hamstring muscles, I feel pain during walk after 20 minutes, I used to running on treadmill a lot now I have stopped every exercise, I cant sit with cross legs, nor I can kneel or do yoga anymore, I just want to keep moving and stay healthy, showed my report to the orthopedic, he told me to strengthen the quads by doing extension and leg curls. As of now I can’t bend my knee. PLEASE suggest me, here for your advice. Looking forward for your reply.
Regards
Surabhi
Hey Surabhi, thank you for your question. We are so sorry to hear you've been dealing with chondromalacia patella and pain when you walk. You are probably dealing with a muscle imbalance that is putting too much pressure on your knee joint. What we'd recommend is to begin working on exercises that'll safely strengthen your glutes and offload your knee as often as possible.
The videos on this playlist contain exercises and tips to help you begin fixing your problem:
“Knee Cap Pain Help”
ua-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
@@epmanualphysicaltherapyThank you Doctor for these information, I will start working on these and will surely update after a little recovery, just one more thing can I continue gym only for upper body free weights and some cable workout?
Looking forward for your response doctor.
With Regards
Surabhi
Hye Surabhi! Yes, you can absolutely continue to hit the gym for upper body training we just urge you to be extremely aware and diligent about not putting your knee in a position that loads it too much, such as an overhead press or anything that causes excess pressure to knee - at least until it gets better.
If you are looking for something more guided and an overall comprehensive approach to your recovery. The Knee Arthritis Recovery Program is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with knee conditions like osteoarthritis, meniscus tears, ligament injuries, cartilage problems and other knee conditions. To learn more please click this link: epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We are rooting for you! 🙌
😊😊
But then how do we strengthen the quads?
I don’t think you’re supposed to because most people are already overworking them. The exception would be after knee surgery.
I’ve seen 3 PTs though for a 12+ month knee issue, and all have said to work the quads. But I never got any better.
I’ve been trying for months to strengthen my glutes but have a hard time and haven’t been consistent.
What glutes have to do with patella?
Hi Ironstone! Great Question. Strengthening your glutes stabilizes the hip and thigh position, minimizing the pressure on the knee joint and preventing the knee from caving in on each other when moving.
That’s very painful for my left glutes when lying on my right side
Hey ironates47, pain in the glutes when doing this is usually due to 1 of 2 factors. 1) you have very weak glutes and you're overworking them, 2) you're glutes are extremely flared up and they'll hurt no matter what glute exercises you're doing for them.
Either way, lighten up on them so you don't over-do it!
Should you do both sides?
USE YOUR OWN BRAIN!
@@rebeccafriel6455 What a toxic person... Thanks for the useless response.
Looking to strength muscles top of thighs. What do you think of this exercise doing it.
Signed flat bottomed girl. Haha.
Dear flat bottomed girl...focus on strengthening the flat bottom instead of the tops of thighs. Otherwise your knee pain will worsen. This exercise is great for strengthening the glutes. 😉
Should i do it on both sides?
Yes, this way you don't have any muscle imbalances.
I’m going with this one, don’t be snake oil lol
Bu adam çok konuşuyor hiçbir şey yapmıyor anca konuşuyor. Gardaş çeneyi bırak egzersizin nasıl yapılacağını uygulamalı adam akıllı göster çok antipatiksin
Thanks!
Thank you Laura!!! ❤️