As a 56 year old cyclist with 2 surgeries already I know the answer without watching. I was supposed to get scoped again and I increased my cycling in an effort to further strengthen my leg in the hopes of making recovery easier. Ended up canceling the surgery
Can you tell us about your cycling method? Do you also activate your gluteal muscles while riding? When I'm cycling I feel my quad muscles most. Lactate accumulation is mostly on quadriceps area. I think I cannot active my glutes properly.
I am 36 years old with second grade chondropathy on my r Knee I do not understand as why the orthopedic said this was cause by road cycling Currently I try to do weights to strengthen overall and cycle once 2 times per week I am confused as he said the saddle but be raised as up as I can bike ......
After exercising tailgate swing, I do cycling exercise at home identically alike to your bicycle but I do it slow because everytime my legs in down position I focus on my glutes muscle. After doing these exercise for one month, I decide to run slowly in a standing position and I'm so happy because I know that I am healed and I will take care of my knee. Thank you again dr David, God bless you more sir.
I used cycling for cardio after running started causing me knee issues. Eventually cycling did the same thing , but watching this now i'm realizing i almost put all my emphasis on quads when cycling, no wonder. ..
The other adder is to place the pedal midfoot instead of on the ball of the foot. This forces the glutes to work more. The other piece may be contradictory to your recommended position. By going down on the drops, the hip angle closes, forcing more glute engagement. Also, not a knee brace, but a knee band across the patella tendon. Try it. Static squats are also good. Ice after a ride, followed by a Tens unit will stimulate healing.
@DavidMiddaugh Nordic champion in cycling 2016 then in 2017 and after 5 patellofemoral inflammations lasting for months I have not healed to lasting health. With terrible gluteal amnesia since the 1990s with false quad and VMO especially centered advice from doctors and physios. Your advice in several videos about quitting quad training and doing glute, foot etc. training with proper version of the clamshell and tail gate swinging is spread out in different videos. I have also had ankle surgery that left me with restricted knee over distance, that barely gives me enough dorsiflection to allow running ie 20 degrees. After months of stretching. With a blocking sensation in the ankle front inside, that took half a year to stretch away. I suggest that you do a master video incorporating each of the points, so that the viewers would get a concentrated one stop shop for patellar chondromalacia fix start guide. Maybe you have done that already, but I have not come across it despite looking about a dozen of your videos in 3 days. Initial results of tailgate swings and your version not only make sense, but feel awesome. A note on the clamshell: I felt the low back engage in some leaning forward angles and when I fine tuned the leaning the magic of isolating only the outermost glute happened. I did not pick that advice from you, so it might help others to tell them, that they need to find the correct body leaning angle to fire only the few inches of the glute minimus and nothing else. The difference in the leaning angle makes a world of difference. Thanks for the advice from a 25 year sufferer of patellar chondolomalacia from Finland!
Hey @JanneRasanen2 👋 Congratulations on your Nordic accomplishments! We are terribly sorry to hear about your pain concerning patellofemoral inflammations we know how excruciating this can be. We'd also like to commend you for being active in the recovery process of both your knee and ankle. Thank for your all of your detailed feedback on how the exercises have helped you as this could benefit others with similar concerns. As far as your suggestion of making a chondromalacia fix guide, we are not entirely sure we understand to what exactly you are referring to. We do have a program that is designed to help improve the issues associated with chondromalacia. you can access it here: "Knee Meniscus Recovery Program" www.epmanualphysicaltherapy.com/meniscus-recovery Keep active, healthy, & mobile 🙌
@@epmanualphysicaltherapy The meniscus treatment program probably contains all that is needed in one place. Which is what I meant about asking for a video that combines all the great ideas in one place. Thus far I have seen analysis about what causes chondromalacia, how glute and foot workouts and stretching are needed and how they are performed. This is something I have gathered from several videos. A compilation video combining every tip in one place would be long, but extremely helpful. Now there is a danger that people do not see every tip, because the information is spread out in many videos. Thank you so much for all your videos and keep up the good work -you are making a difference.
This just might be the thing I need! I used to spin 3x a week at the gym, 1 hr classes (25 lbs ago). Fast forward 8 yrs, I have osteoarthritis in my left knee, going to PT and doing exercises…I need to get back to my ideal weight, and I will be purchasing a spin bike!! Thanks for your advice! 🤗 Oh and I’m 62 years old 😊
these are my MRI reports . I am 51 year old Male Grade II chondromalacia patella in the patellar eminence. Grade II sprain of anterior cruciate ligament Grade I sprain of posterior cruciate ligament. Mild to moderate hoffa's fat pad edema Intrasubstance signal changes without peripheral extension in body posterior horn junction of medial meniscus. Mild knee joint effusion.
I ride outside everywhere knee doesn’t hurt stationary upright hurts knee. Can’t adjust height of seat properly. The recumbent exercise bike is more adjustable
How about the sitting down stationary bicycle? Better? Worse? Which bicycle would you choose for knee pain? The upright or the sitting down one? Thanks!
Thanks for this video ! I'll focus on the glutes next time I'm on the bike. I noticed that on the days I did the stationary bike, my knees were less painful the next morning. I thought it was from the circulation and taking my supplements at bedtime. (I work out in the evenings) But I was only going 5 minutes. Your advice gives me more things to concentrate on and to try out, so thanks again !
I have a mild case of chondromalacia. I race enduro mountain biking a few times a year and train for it. How do I maintain the fitness and skill without doing more damage?
Hello. Thank you for this video. I have one question. I was diagnosed with grade 3 Chondromalacia Patella in February 2024. Before, I exercised daily, ran every day and jumped rope. Since this diagnosis, I've only been doing outdoor and indoor walks. Lately I've been feeling much better and my knee no longer hurts. I'm afraid to run again. Would jumping rope be safe? I'd like you to think about this and make a video about it. Does jumping rope harm or improve the knee in cases of Chondromalacia Patella? Thank you and keep up the good work
@@deepakchopra7986 , For four months, all I did was walk and take collagen and glucosomine tablets. It helped a lot. I bought a running machine (trailmil) in the last two months and have been doing light jogging twice a week, 20 to 30 minutes each session. I jump rope 1x a week, but in moderation. I feel better, but my knee hasn't recovered. I'm going to see a specialist this month. I hope it helps.
Thanks! I've been using a recumbent machine at the gym that just goes back and forth, but I turned my feet outwards and focused on my glutes, but my knee still hurts from it. I don't like the upright bicycle bc it affects the groin. Maybe you can explain how to avoid this side effect? The seats on these gym bikes are skinny sports seats. And can you do a video about the elliptical machines?
Hey April, if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the bike, then you will likely make your knee problem worse :-( We would say to air on the side of caution, but only if you feel confident that your glutes will be dominant when using this type of bike. Alternatively, these exercises might be help alleviating pain more so: "Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better" ua-cam.com/video/0War8DA1Fww/v-deo.htmlfeature=shared Here is our entire playlist for you as well to help provide some more guidance: “Chondromalacia Patella Help” ua-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html We hope this is helpful! Please keep us updated on your progress! 🧡
Do you have any videos on how to recover faster after tearing your quad muscle after a TKR? How does one learn to walk without the knee feeling like it's going to buckle on you? My husband had a TKR and his quad tore same day after surgery but they didn't figure that out until a week later and so he had to have 2 surgery to repair it. He is in PT but it's been a hard long road...he is only 2 months out and theybare trying to teach him to walk but he feels his knee wantto buckle and afraid he will fall again which os what caused the Quad tear in the first place 😢
Hi and thank you for this video. I do the glutes exercices you have advised. I do some stationnary cycling during 10/15 minutes. I don't put any resistance. I'm not sure if it's my quads or glutes that work the most but since I feel no pain, do you think I can continue cycling? Thank you in advance.
Before covid I used to pedal hard at the end of each station 90 seconds then a break) and this was the closest I've came to surpassing Chondro. As the gyms shut I never got back to it or heal my knees as much, but what do you think of this
Hey Lucy, the same idea applies to an elliptical. You've got to get your glutes to work. If you feel your quads getting more tired, then you're going to make your knee worse over time.
Hi sir, I have diagnosed with CMP..since last 2 weeks I am on laser therapy n strengthening excercise too however, no relief in pain..kindly suggest me can I do upper body part excercise at gym..cycling, cross fit and trademill..
Hey @arozario3764, yes absolutely! Bipartite patella pain comes on because of the same muscle imbalance that causes typical patella pain. Its possible to have no pain even though you might have a bipartite patella. You've just got to take pressure off the patella.
Hey Iovanna! Skating can be good or bad depending on how you are performing it. Most people use their quads a lot while skating, which can make chondromalacia worse. However, if you are able to effectively use your glutes, then it can be beneficial. Hope this helps!
Hey @sangeetasingh1720, sitting in lotus position may put a lot of pressure on your knee cartilage, but depending on how flared up it currently is, you may be able to tolerate it. The best advice is to listen to your body. If it hurts to sit that way, then reduce or stop doing it. Its aggravating your cartilage to sit in a painful position.
Thank you very helpful I didnt have any pain in my knee first two weeks and now suddenly i have , i think it is because the bike was reset by someone else i tried to set it up but apparently was not a right position , so i took break for a day im not sure if anyone who is doing spinning also have some pain in the belly - upper part- just for few hours
Hey Lili, we are glad you found our video helpful! It is not very common to have pain in the upper part of your belly during spinning unless you are using your abdominal muscles a lot.
As a 56 year old cyclist with 2 surgeries already I know the answer without watching. I was supposed to get scoped again and I increased my cycling in an effort to further strengthen my leg in the hopes of making recovery easier. Ended up canceling the surgery
Can you tell us about your cycling method? Do you also activate your gluteal muscles while riding? When I'm cycling I feel my quad muscles most. Lactate accumulation is mostly on quadriceps area. I think I cannot active my glutes properly.
I am 36 years old with second grade chondropathy on my r Knee
I do not understand as why the orthopedic said this was cause by road cycling
Currently I try to do weights to strengthen overall and cycle once 2 times per week
I am confused as he said the saddle but be raised as up as I can bike ......
@@EyesWideShutgr That is completely wrong and will make the matter worse. Go to a professional bike fitter.
@@EyesWideShutgrwhat is your current condition brother
After exercising tailgate swing, I do cycling exercise at home identically alike to your bicycle but I do it slow because everytime my legs in down position I focus on my glutes muscle. After doing these exercise for one month, I decide to run slowly in a standing position and I'm so happy because I know that I am healed and I will take care of my knee. Thank you again dr David, God bless you more sir.
I used cycling for cardio after running started causing me knee issues. Eventually cycling did the same thing , but watching this now i'm realizing i almost put all my emphasis on quads when cycling, no wonder. ..
The other adder is to place the pedal midfoot instead of on the ball of the foot. This forces the glutes to work more. The other piece may be contradictory to your recommended position. By going down on the drops, the hip angle closes, forcing more glute engagement. Also, not a knee brace, but a knee band across the patella tendon. Try it. Static squats are also good. Ice after a ride, followed by a Tens unit will stimulate healing.
Till todate I was cycling wrongly. Thanks a lot. You corrected me.
Be blessed.
You're welcome @syedaliimam9654!!!
I have bone on bone..riding my recumbent bike is what helps me. I cannot afford to get a regular stationary bike and I love my recumbent bike.
Thanks so much for this!! How about walking? Does walking worsen the problem or is it helpful?
I reduced tension from 2 to 1 on my recumbent bike and it made a huge difference.
Great information.
Hi Christopher, thank you so much for the kind words! We are so glad we could help. 🙌 Please take care!
@DavidMiddaugh Nordic champion in cycling 2016 then in 2017 and after 5 patellofemoral inflammations lasting for months I have not healed to lasting health. With terrible gluteal amnesia since the 1990s with false quad and VMO especially centered advice from doctors and physios. Your advice in several videos about quitting quad training and doing glute, foot etc. training with proper version of the clamshell and tail gate swinging is spread out in different videos. I have also had ankle surgery that left me with restricted knee over distance, that barely gives me enough dorsiflection to allow running ie 20 degrees. After months of stretching. With a blocking sensation in the ankle front inside, that took half a year to stretch away. I suggest that you do a master video incorporating each of the points, so that the viewers would get a concentrated one stop shop for patellar chondromalacia fix start guide. Maybe you have done that already, but I have not come across it despite looking about a dozen of your videos in 3 days. Initial results of tailgate swings and your version not only make sense, but feel awesome. A note on the clamshell: I felt the low back engage in some leaning forward angles and when I fine tuned the leaning the magic of isolating only the outermost glute happened. I did not pick that advice from you, so it might help others to tell them, that they need to find the correct body leaning angle to fire only the few inches of the glute minimus and nothing else. The difference in the leaning angle makes a world of difference. Thanks for the advice from a 25 year sufferer of patellar chondolomalacia from Finland!
Hey @JanneRasanen2 👋 Congratulations on your Nordic accomplishments! We are terribly sorry to hear about your pain concerning patellofemoral inflammations we know how excruciating this can be. We'd also like to commend you for being active in the recovery process of both your knee and ankle. Thank for your all of your detailed feedback on how the exercises have helped you as this could benefit others with similar concerns.
As far as your suggestion of making a chondromalacia fix guide, we are not entirely sure we understand to what exactly you are referring to. We do have a program that is designed to help improve the issues associated with chondromalacia. you can access it here:
"Knee Meniscus Recovery Program"
www.epmanualphysicaltherapy.com/meniscus-recovery
Keep active, healthy, & mobile 🙌
@@epmanualphysicaltherapy The meniscus treatment program probably contains all that is needed in one place. Which is what I meant about asking for a video that combines all the great ideas in one place. Thus far I have seen analysis about what causes chondromalacia, how glute and foot workouts and stretching are needed and how they are performed. This is something I have gathered from several videos. A compilation video combining every tip in one place would be long, but extremely helpful. Now there is a danger that people do not see every tip, because the information is spread out in many videos. Thank you so much for all your videos and keep up the good work -you are making a difference.
This just might be the thing I need! I used to spin 3x a week at the gym, 1 hr classes (25 lbs ago). Fast forward 8 yrs, I have osteoarthritis in my left knee, going to PT and doing exercises…I need to get back to my ideal weight, and I will be purchasing a spin bike!! Thanks for your advice! 🤗 Oh and I’m 62 years old 😊
After just 4 days of cycling I noticed insane vastis lateralis and medialis gains! My knee pain sort of decreased but cycling feels great too! 😊
You had any Chondromalacia?
these are my MRI reports . I am 51 year old Male
Grade II chondromalacia patella in the patellar eminence.
Grade II sprain of anterior cruciate ligament
Grade I sprain of posterior cruciate ligament.
Mild to moderate hoffa's fat pad edema
Intrasubstance signal changes without peripheral extension in body
posterior horn junction of medial meniscus.
Mild knee joint effusion.
CMP grade 1, can you tell me the recovery chances
Great instructions ❤
I ride outside everywhere knee doesn’t hurt stationary upright hurts knee. Can’t adjust height of seat properly.
The recumbent exercise bike is more adjustable
How about the sitting down stationary bicycle? Better? Worse? Which bicycle would you choose for knee pain? The upright or the sitting down one? Thanks!
Would love to hear how to better use glutes w recumbent bike.
I think your saddle height is about few centimeters higher than it should be on this position. High saddle height cause bigger problems.
Hello! Thank you for covering every topic related to chondromalacia. Using a bicycle on road is a good idea, using the techniques you teach here?
Thanks for this video ! I'll focus on the glutes next time I'm on the bike. I noticed that on the days I did the stationary bike, my knees were less painful the next morning. I thought it was from the circulation and taking my supplements at bedtime. (I work out in the evenings) But I was only going 5 minutes. Your advice gives me more things to concentrate on and to try out, so thanks again !
Tell me Sir ... would you suggest a stationary bike OR rowing machine? (66 y.o. woman) osteoarthritis=both knees. THANK YOU 😊
Thanks!
You're welcome Patricia!!!
Cycling always makes my pain worst. Maybe its due to cartillage tear under my right patella.
I have a mild case of chondromalacia. I race enduro mountain biking a few times a year and train for it. How do I maintain the fitness and skill without doing more damage?
Super like for this video ❤
Hello. Thank you for this video. I have one question. I was diagnosed with grade 3 Chondromalacia Patella in February 2024. Before, I exercised daily, ran every day and jumped rope.
Since this diagnosis, I've only been doing outdoor and indoor walks. Lately I've been feeling much better and my knee no longer hurts. I'm afraid to run again. Would jumping rope be safe? I'd like you to think about this and make a video about it. Does jumping rope harm or improve the knee in cases of Chondromalacia Patella? Thank you and keep up the good work
Whats your current condition bro
@@deepakchopra7986 , For four months, all I did was walk and take collagen and glucosomine tablets. It helped a lot. I bought a running machine (trailmil) in the last two months and have been doing light jogging twice a week, 20 to 30 minutes each session. I jump rope 1x a week, but in moderation. I feel better, but my knee hasn't recovered. I'm going to see a specialist this month. I hope it helps.
My question: what about an elliptycal trainer? I don’thave a bikebut a good quality of e.t. at home.
Thanks!
I've been using a recumbent machine at the gym that just goes back and forth, but I turned my feet outwards and focused on my glutes, but my knee still hurts from it.
I don't like the upright bicycle bc it affects the groin. Maybe you can explain how to avoid this side effect? The seats on these gym bikes are skinny sports seats.
And can you do a video about the elliptical machines?
Bike seats are agony for females.
What about the seated type of bike where your legs are in front of you? That's what I have.
Hey April, if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the bike, then you will likely make your knee problem worse :-(
We would say to air on the side of caution, but only if you feel confident that your glutes will be dominant when using this type of bike.
Alternatively, these exercises might be help alleviating pain more so:
"Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better"
ua-cam.com/video/0War8DA1Fww/v-deo.htmlfeature=shared
Here is our entire playlist for you as well to help provide some more guidance:
“Chondromalacia Patella Help”
ua-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
We hope this is helpful! Please keep us updated on your progress! 🧡
Hello Dr David. Please suggest, if I can reverse walk on a inclined treadmill, as a part of glute exercises, for relief from Chondrimalacia pain
Do you have any videos on how to recover faster after tearing your quad muscle after a TKR? How does one learn to walk without the knee feeling like it's going to buckle on you? My husband had a TKR and his quad tore same day after surgery but they didn't figure that out until a week later and so he had to have 2 surgery to repair it. He is in PT but it's been a hard long road...he is only 2 months out and theybare trying to teach him to walk but he feels his knee wantto buckle and afraid he will fall again which os what caused the Quad tear in the first place 😢
Will a mini exercise pedal bike work?
Hi and thank you for this video. I do the glutes exercices you have advised. I do some stationnary cycling during 10/15 minutes. I don't put any resistance. I'm not sure if it's my quads or glutes that work the most but since I feel no pain, do you think I can continue cycling? Thank you in advance.
Before covid I used to pedal hard at the end of each station 90 seconds then a break) and this was the closest I've came to surpassing Chondro. As the gyms shut I never got back to it or heal my knees as much, but what do you think of this
Would an elliptical help?
Hey Lucy, the same idea applies to an elliptical. You've got to get your glutes to work. If you feel your quads getting more tired, then you're going to make your knee worse over time.
Can i cycling with meniscus tear for healing?
Do you have another bike you can recommend? The one in the link is no longer available.
Hi sir,
I have diagnosed with CMP..since last 2 weeks I am on laser therapy n strengthening excercise too however, no relief in pain..kindly suggest me can I do upper body part excercise at gym..cycling, cross fit and trademill..
Would an air bike be a good idea for articulate cartilage injury?
Need the same answer
Does this work for people with recovering bipartite patella pains?
Hey @arozario3764, yes absolutely! Bipartite patella pain comes on because of the same muscle imbalance that causes typical patella pain. Its possible to have no pain even though you might have a bipartite patella. You've just got to take pressure off the patella.
@@epmanualphysicaltherapy Appreciate you and the fast reply. Would love to see a video on bipartite patella recovery 🙏
Is skating a good or bad sport for the chondromalacia?
Hey Iovanna! Skating can be good or bad depending on how you are performing it. Most people use their quads a lot while skating, which can make chondromalacia worse. However, if you are able to effectively use your glutes, then it can be beneficial. Hope this helps!
Can I sit cross legged in lotus position yoga with condermalecia pattela
Hey @sangeetasingh1720, sitting in lotus position may put a lot of pressure on your knee cartilage, but depending on how flared up it currently is, you may be able to tolerate it. The best advice is to listen to your body. If it hurts to sit that way, then reduce or stop doing it. Its aggravating your cartilage to sit in a painful position.
Thank you very helpful
I didnt have any pain in my knee first two weeks and now suddenly i have , i think it is because the bike was reset by someone else i tried to set it up but apparently was not a right position , so i took break for a day
im not sure if anyone who is doing spinning also have some pain in the belly - upper part- just for few hours
Hey Lili, we are glad you found our video helpful! It is not very common to have pain in the upper part of your belly during spinning unless you are using your abdominal muscles a lot.
Thank you for all your amazing videos, keep going.
Is there a way I can contact you? Like Instagram of Email or something.