Is Walking Actually Helpful To Heal Chondromalacia Patella?
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- Опубліковано 5 лип 2024
- Does walking really heal chondromalacia patella?
It depends! You’ve got to be able to identify your situation to know if walking is helping or hurting your chondromalacia patella.
In this video, Dr. David explains how walking affects knee pain from chondromalacia patella and how to properly walk to make sure it is helping you. He also tells you what to do instead of walking in case walking is hurting your knees.
🦵Here are exercises you should start doing to help your glutes work better:
“Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better”
[link pending]
⚡️Here’s a link to our knee cap help video playlist so you can find more help in fixing the root problem of chondromalacia patella.
"Knee Cap Pain Help" • Knee Cap Pain Help
🌟Learn more about the 28 Day Knee Health & Wellness Boost Program mentioned in the video: www.epmanualphysicaltherapy.c...
00:00 Is Walking Actually Helpful To Heal Chondromalacia Patella?
00:37 Walking Hurts And Help
02:42 Chondromalacia Patella Muscle Imbalances
05:48 How To Walk To Help Knee Pain
08:37 What To Do If You Can’t Relax Quads
#elpasomanualphysicaltherapy #drdavidmiddaugh
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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.
And, the glutes vs quads....I've been walking wrong all this time!
Already began practicing and will retrain my muscle balance in walking, thank you thank you, makes SO much sense!
Hi both knees affected since adolescence, did a year of intense physio at the sports clinic at the University, flares occassionally, found walking helped and swimming has been the best.
My feet legs also after years on retail, have had issues, spurs, in feet, tendon bursitis issues, many falls, physio to correct my gait., orthotics..I am happy to say I am a bit better, and have occasional knee(s) discomfort.. winter and humidity is the worst..thank you for this info.🤗
Excellent video, thank you so much for explaining this so clearly. You are an angel from heaven!
You’re welcome @svmcelligott!!!
Thank you ❤
Should i be wearing my knee brace while doing physical therapy and walking ? Im using the Trainers Choice Knee Stabilezer. Thanks
I posted a review on a video about my patellar chondromalacia. Following your advice, I was cured in 16 months. To help the regeneration process, what worked for me was beef bone broth instead of other expensive supplements .I also had a chondral defect, thank you for all the precious information. Greetings from Romania!!!Alina
How bad was your chondromalacia? 50% damage or 20%? Or 90%? Did you try msm and vitamin C?
I was in a state that didn't allow me to stand for a long time. Msm I still take it now and then, and vitamin C. But these were for other reasons initially. In my opinion, there is nothing better than bone broth boiled FOR 6-12 hours.Pure collagen, medicine for our joints.Stay optimistic,our body regenerates.
@@alinagavris363816 months seems like really long. How can we even avoid world for 1 to 2 year? If we have to use the legs then the cartilage may degenerate even more right?
@@alinagavris3638 do you think msm and vitamin c helped? I do not use bone broth but i eat the bones directly. The bone marrow and the bones. Same thing right?
it's a hard period, but in order for it to pass, you have to give it time to heal and take care of yourself as much as possible. I've been doing sports for 16 years.. I had to change my routine
Do you have the link yet for the glute strengthening?
Hi there, firstly thank you for the amazing content. Second, I am 28 male, diagnosed with CP grade 1, but they say my main issye is PATELLA ALTA (aka high riding patella). I would highly appreciate if you'd cover this topic as nobody covers this like you do. Doctors have been prescribing me knee injections and pain killers for 6-7 months and I did not take any of them as I am sure they do not fix the root problem. The only solution I see online is surgery.
Gosh, thank you SO much, it's so confusing day to day. I'm awaiting my 2nd Ortho surgeon appt and have been working really hard, (carefully paced), both in PT and the gym, with a certified Senior Trainer. I have more mobility but there is just something wrong, can not stoop down, kneel, or get up stairs unless one leg and step at a time. Every day is different regarding pain and stiffness. It's been 3 full months and I'm praying I don't have to have a replacement, maybe I will give my knee a break and stick with stretching for now 🥴🤞🦵🧎♀️
tqvm Doc . i wish one i can meet you personally shake you hand. God bless you with guidance and wisdom .
God bless you too Zubair!! We’re happy to help you!!!
Great
Thank you so much dr David! Your videos and instructions are exellent. I try so hard to use quads during waking and I feel that they are squising during walking but still after walk my knee become swallen and in pain. I put ice on them . I had on top of chondromalacia patella dislocation of knee cup outside of the knew and this is what contribute to the problem, do you kne ow how to fix chronic dislocation of knee cup? Just feel like I loosing my hope. Thank you so much for your exellent work and help!
Hello,
Should i walk on treadmill with condromalacia patella.
Thank you in advance.
May I offer a different approach to walking? You have the glute activation backwards. Walking is really standing on one leg at a time. When you shift from one leg to the other the glute of the standing leg stabilizes as your other leg moves forward. Start by walking very very slowly.
Wow. I don’t know if you’ll see this comment as I’ve just started watching your videos.
I’ve had chondromalacia patella for almost 4 years. I’ve gained a ton of weight. The last few months I’ve been trying to walk on the treadmill and get my steps in. Yeah I can’t sleep through the night.
Your videos on glute strengthening are my next step. And this video was an eye opener. I didn’t realize I was making myself worse (or I did, and pushed it away because I need to lose the weight, and how else if I can’t do normal exercise?)
Thank you SO MUCH for this. ❤
Go to rhuemotologist
He can help u
Am getting better
Go to rhuemotologist
Dr David thanks for another excellent video. Do you recommend tightening the glute on each leg before it hits the ground?I love to walk but I’m a victim of chondromalacia patella. This video is a big help. I watch so many of your videos, thank you for sharing your knowledge.
How is your knee now? Did it get better?
Can clark test make more damage on cartilage when perform?i feel pain in my quad from this test and even pattela hurts
Does having one leg shorter than the other contribute? My bad leg is shorter and is the one affected?
Hi sir
I m from india. I have been diagnosed with condromalacia patella in age 28 since 1 month. Can u please advice me something to me?
Sir. You make great videos which helps the people with knee issues. But in one of you videos, you suggested some massaging. Bracing. Taping and also legs swinging. Here you are saying not to walk. In both the cases patella is going touch femer bone. How walking irritates if Leg swinging doesnt. Pl clarify...
Will reverse walking help or worse chondromalacia
Iam diagnosed with patellofemoral pain syndrome at the age of 45 I work in retail and I walk for hours in a day….is it ok to walk this much if not then how much is fine.
Yes my quads are very small for a man my age, while my glutes are very big and dominant plus I have great mind muscle connection in them, so what now? I have had debilitating knee pain due to chondromalacia for years and years, havent run in a eternity and I am 27. Can my quads be too weak? Or Hips too tight? Feet weak? I am hypermobile. Thanks!
Hey @r4vendik, this sounds like you might have a coordination problem. If you have good glute strength, and you’re not in an imbalance, then it would most likely be the problem that you are not using your glutes properly when you walk. It’s possible to put too much pressure on your knee cap cartilage if you are not using your glutes well during walking and other normal activities. You might need to spend some time really analyzing your walking pattern. This playlist might help you learn more so that you can pinpoint the problem:
“Walking & Stairs Advice For Painful Knees, Hips, And Ankles”
ua-cam.com/play/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH.html
I have a question, I have been diagnosed with chondromelcia 4 months ago I went to physical therapy we did exercises that targeted quads,glute,hip and calf muscles to be stronger and I really got better,then after the therapy was over I quit exercises for about two weeks or less then I started having pain again but it was slight pain then I started the exercises again but this time I got worse walking won't help as I have my knee fired up
What shall I do doctor ?
And why the pain is getting worse even more worse than when I didn't start the physical treatment 💔
+I have continous craking noises when I move my leg during walking,sitting,sleeping especially walking
Read the above comment. Bovine collagen does wonders. Take that with good diet n don't do exercises just normal activity with open patella sleeve/ brace on
@@clifftonist thanks a lot 🙏
How is your knee right now? I am having the same problem, just curious about your situation
What do you think about stretching? I can imagine that stretching the quads may also lower the pressure between the knee and patella?
Hi Jilis, If gentle stretching feels as if it brings relief and it feels good to do it should be fine however if you are dealing with knee pain you want be very careful with your movements.
Hi mate. 28 years old basketballer here with focal grade 4 chondromalacia in both my knees. I have been diagnosed with patella alta based on an MRI. Is there anything that can help? I have played basketball all my life and only had knee pain the last 4 years.
How are you now?
What treatment did you do? How is it now? I am diagnosed with grade 4 cmp
How long after doing the glute exercises does it feel better? Also heard from another physio that you should do glute exercises till the pain goes away then add quad exercises like static lunges and reverse lunges?
Hey Joshua! These are both great questions. For your first question it honestly just depends on you, the results vary per person. More specifically, it really depends on how well and how consistent you are in doing the exercises. It is not uncommon for you to start feeling better after just a couple of weeks but can't say for certain as we don't know your situation.
As for your second question - you should exclusively focus on only doing exercises that strengthen the glutes and help with desensitize the knee. Therefore, it is advised that you avoid doing quad exercises until you've seen significant improvements these will be further along your journey. Keep in mind that this might take longer than desired.
We'd like to leave you with some resources that could benefit you, you can access them here:
“Top 5 Glute Muscle Exercises For Knee Pain”
ua-cam.com/video/NXdCjT2QtJA/v-deo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ua-cam.com/video/jD7IRBfJ-mM/v-deo.html
“3 Big Reasons Your Glute Muscles Won’t Work Well For You”
ua-cam.com/video/TamXorqxCAk/v-deo.html
We are wishing you the best on the road to recovery! 🙌
@@epmanualphysicaltherapy Thanks was thinking of doing lateral walks with a band, hip abduction, clamshell and glute bridges every other day till it feels better.
Sir,before five months my left knee was surjary in arthroscope and disease was condromalacia patellae grade 3 and ostreo arthritis of knee.but now i can not walk property, knee pain and swelling.what can i do,sir?
How are you feeling now?
Hey Doc,
I am from India. I diagnosed with Chondromalacia patella grade iv last year, Initially I coulnd't even walk without pain after that I took a physical therapy for 6 months. Right now, I can walk without pain but doing sqats or running or doing something which bends my knee beyond certain point still hurts. Can you suggest something which can work either exercise wise or diet wise? Please help, Thanks in advance.
Hey @MaxPayne18, sorry to hear about your grade IV Chondromalacia Patella diagnosis ☹️. But it is great to hear that you are able to walk with less pain now! It sounds like you still have the muscle imbalance that causes too much pressure in the knee joint. You would benefit tremendously from going through our 28 Day Knee Health & Wellness Boost Program, because it is focused on correcting that EXACT muscle imbalance.
You can learn more about that program here:
www.epmanualphysicaltherapy.com/knee-health
In case you need it here is our playlist of all our Chondromalacia Patella videos:
ua-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
What’s that physical therapy?
Please respond.
Hi sir.... I've relatively healed my chondromalacia patella and it took 14-16 months.
YESSSS!!!!!!
This is amazing to hear Zainab!!!!
Thank you for updating us on your success!!!!
Cheers to avoiding knee arthritis and surgeries later in life!!!
@@epmanualphysicaltherapy 😊 🙏 Amen😇
@zainabkhan2475 how did u do it??
What exercises and what routine you followed.. can you please share? It will be of much help to many and motivation too
@@ayeshraf_17could you please share your exercise?
howw? can u please share
Hi
Hey reena!!
Hi sir .lam from India .(16.11.2022) l got a bike accident. Bike has ran on my thighs. wounds heel now. But my knees and thighs have swelling with fluid. 3times the fluid was taken out with syringe 💉 by doctor. But again and again l got a swelling with fluid. Fluid will cause any other problem sir . I got thigh injury but my knee also have swelling. When it will cure sir.what is the remedy for that.when my thighs and knees cure
Hey @twinklingstars705, sorry to hear that you were in a bike accident :-(
But we're so happy you're alive and healing!!! 🙏
Swelling with fluid often happens during the healing stages. You've got to make sure not to be too active because your body will create more swelling and fluid. It's likely your body's response to activity you're putting yourself through. There's a chance something may be going on with your kidneys if the swelling is all over your body. Be sure to check with your doctor about the swelling to make sure it's not something serious.
Thank you for your reply sir.I will consult my family doctor sir.
I had this but I couldn't walk at all. I no pain but my leg would not support me. I couldn't put any weight on that leg, and I literally just fell over. I stepped out of the car one day and just fell into the street. There's no way I could walk. I had physical therapy which completely worked and fixed the problem. I've never had it again.
Hello ! I visit my pt for 2 months already ,but chondromalacia doest want to give up despite I workout a lot . How long did it take you to get rid of it ?
@@user-oo8po5yk6f bovine collagen shots n knee support
@Mspea how long have you had chondromalecia and how long have you been symptom free?
Can I continue to run long distance ( marathons ) with a diagnoses of chondramalatia?
I walked with my glutes today, they’re tired now and my knee hurts the tiniest bit, is it okay?
Hi Suhasin, We are delighted that you paid special attention to your glutes during your walk! 🎉Excellent work! It's not uncommon to experience mild discomfort, but it's essential to consider how you were feeling before your walk. If you had pain before your walk and it has improved, that is entirely normal. However, if you were pain-free before the walk, it's crucial to monitor any new pain. If the pain starts to worsen, it's essential to halt all exercises until the pain subsides. Afterward, you can try incorporating glute-focused walking again, but with reduced intensity. If the pain persists, it's best to avoid any exercises involving the glutes for the time being.
In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain. You can check it out here:
"Knee Cap Pain Help"
ua-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
If you happen to be looking for a comprehensive way to recover from chondromalacia patella issues we do have a 28-Day Knee Health and Wellness Boost program that would be helpful. The 28-Day Knee Health & Wellness Boost 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, ACL tears, ligament injuries, chondromalacia patella, cartilage problems, and other knee conditions. To learn more please click this link: www.epmanualphysicaltherapy.com/knee-health
Once purchased you will have lifetime access and for peace of mind we have a 7-day Money Back Guarantee in case the program is not a fit for you.
We currently have a sale for this program and when you use the discount code it will automatically enter you into a raffle for a free Virtual Consultation with Dr. David.
Thank you so much for working on these techniques. We hope that you start feeling relief very soon. We'd love to hear how you are doing as you progress.🙌 Please take care!
🧡
I am a bodybuilder I have a chondromalacia patella stage 3 can i squat again ?
I have grade 4 and can squat
What treatment r u taking? I have grade 4 cmp
I dislike human anatomy, I do exercise and weights to stay fit then I got injured with this on my knee
Hello Doctor, I am from india , age 42 ,I have been diagnosed with chondromalacia patella 6 month back both my knees are affected.
Doing stretching and strengthening exercises. Suffering with pain. Is there any permanant cure for this problem. I was doing
yoga,exercises and walking. Now i stopped everything. It's physically and mentally affecting me. What should i do to eliminate this pain . Pls help.
Can yoga be harmful when having condromalacia patella?
Hi Vida, It can be as you can over-stretch and if you aren't being instructed correctly it can cause more damage. It is best to try to strengthen around surrounding area, starting with the glutes. We have a playlist you might find helpful for chondromalacia patella. You can access it here: “Knee Cap Pain Help”
ua-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
Thanks so much@@epmanualphysicaltherapy
I end up squeezing both glutes at the same time rather than using one glute at a time when walking.