The patellofemoral (kneecap) pain program in my book is more comprehensive and can help you recover from chondromalacia patella. Click the following Amazon link to learn more about my book. a.co/d/irzpAAd
I have chondromalacia patella for last 4 months. I recovered from it! Then again after a trek and few days of brisk walking the pain resumed! I have started the exercises from today! I'll try to do it daily. How long would it take to cure completely?
I’ve been watching the El Paso Manual Physical Therapy channel on UA-cam, and they’ve got a bunch of videos about Chondromalacia Patella. They say that you should totally stop training your quad and hamstring muscles and only focus on your glutes. So, when you do a bridge exercise, you shouldn’t activate your quad muscles, or they’ll get stronger and put more stress on your knee cap. What do you think.
When the patellofemoral joint is very sensitive, it is usually a good idea to take a break from quadriceps strengthening exercises as they do apply more force to the kneecap. In the beginning of rehab, we start with glute exercises and gradually add quadriceps exercises as the person’s symptoms improve. Hamstring exercises do not influence the patellofemoral joint much, so they are usually fine to do. The bridge exercise is mostly a glute exercise since the hip is extending and the knee joint does not move much. If it creates knee pain, then you could take it out of your program and add it back at a later date.
Another 2 questions please. 1. Jogging , cycling and jumping rope are good or bad for chondromalacia patella ? 2. How long should it take for me to feel any improvement after following the exercises you mentioned in this video? Thanks in advance
1. Jogging and jumping rope can both increase pain related to chondromalacia patellae since those activities both increase pressure on the patellofemoral joint. However, this doesn't necessarily mean you can't do them. The key is to find the volume of exercise that your knee can tolerate. If you can jog for 20 minutes without experiencing an increase in pain, then that is great. If 20 minutes leads to pain, then try 10 or 15 minutes. It's a trial and error process. Cycling also tends to worsen this issue due to the repeated knee flexion, quadriceps muscle activity and heightened patellofemoral joint forces. 2. Most people notice a significant improvement in their symptoms after 4-6 weeks of rehab and when all aggravating activities have been modified or eliminated.
Ok ...this is what I'm left with after my injury and I do all of this, step downs and step ups, etc. I'm stuck on regaining shock absorption to hop, is that something that may be unachievable with condramalacia or is there a way to gain that back? If so, what would be the process to gain that back?
Regaining full function with tasks that require heavy quadriceps recruitment, such as jumping, can be challenging in some cases. If you have already been diligent with these types of rehab exercises, you might also experiment with patellofemoral taping and kneecap specific braces. We do have some research showing that these tools can help reduce pain for some people.
I'm healing very slowly....I would assume being 51 and entering full menopause is affecting it. The orthopedic removed me from an athletic knee cap stabilizing brace. I was wondering about taping recently though, thinking it might be helpful at this point. It may be with the slower healing and the need to get the weight back off I gained during, it might just be taking me longer on that. Also not working currently to pay gym fees for access to machines or no health insurance to continue with my DPT....that is a huge challenge towards healing, they keep dragging out my workman's com case fighting me that the injury itself occurred at work. I'm only partially through classes and can't return under the condition. A few challenges I am working on here and really, honestly learning myself along the way with half the skills or knowledge.
i'm 34 and just had cancer about 6 months ago, a large spindle cell sarcoma on my left knee and had to get a giant graft from my entire right thigh down there, and that has been the thing i am struggling the most with i'm able to walk quickle and do stairs and most stuff no problem, take my dog on hours of walks everyday.... but i cannot run AT ALL i cannot jump AT ALL i'm super afraid to put shock on that knee (there is some hardware in there, a rod along the length of my left shin as they had to shave the shinbone a tiny bit to get a rid of anything touching the tumor)
How much pain is ok? I'm a cyclist and developed the condition, as I was very quad dominant. I've learned to modify my pedaling to utilize a lot more of the glutes, and although the condition is improved, I still have some pain. Is it realistic to think a cyclist can heal well enough as not to feel pain?
In many cases, especially when a person engages in an activity that stresses the patellofemoral joint (like cycling), it’s often unrealistic to expect pain to completely resolve. I would focus more on finding a volume of cycling that can be done without flaring your pain up. Trying to be less quad dominant and incorporating glute exercises are often helpful strategies.
The patellofemoral (kneecap) pain program in my book is more comprehensive and can help you recover from chondromalacia patella. Click the following Amazon link to learn more about my book. a.co/d/irzpAAd
Excellent videos and instructions, thank you very much!
You're welcome!
Thanks Tom!😊 I appreciate all of your videos and your book. ❤
You’re welcome! So happy to hear my content and resources are appreciated!
great video thank you
Glad it was helpful!
Good job sir
I have chondromalacia patella for last 4 months. I recovered from it! Then again after a trek and few days of brisk walking the pain resumed!
I have started the exercises from today! I'll try to do it daily. How long would it take to cure completely?
I’ve been watching the El Paso Manual Physical Therapy channel on UA-cam, and they’ve got a bunch of videos about Chondromalacia Patella. They say that you should totally stop training your quad and hamstring muscles and only focus on your glutes. So, when you do a bridge exercise, you shouldn’t activate your quad muscles, or they’ll get stronger and put more stress on your knee cap. What do you think.
When the patellofemoral joint is very sensitive, it is usually a good idea to take a break from quadriceps strengthening exercises as they do apply more force to the kneecap. In the beginning of rehab, we start with glute exercises and gradually add quadriceps exercises as the person’s symptoms improve. Hamstring exercises do not influence the patellofemoral joint much, so they are usually fine to do. The bridge exercise is mostly a glute exercise since the hip is extending and the knee joint does not move much. If it creates knee pain, then you could take it out of your program and add it back at a later date.
@@RehabScience Thank you
Another 2 questions please.
1. Jogging , cycling and jumping rope are good or bad for chondromalacia patella ?
2. How long should it take for me to feel any improvement after following the exercises you mentioned in this video?
Thanks in advance
1. Jogging and jumping rope can both increase pain related to chondromalacia patellae since those activities both increase pressure on the patellofemoral joint. However, this doesn't necessarily mean you can't do them. The key is to find the volume of exercise that your knee can tolerate. If you can jog for 20 minutes without experiencing an increase in pain, then that is great. If 20 minutes leads to pain, then try 10 or 15 minutes. It's a trial and error process. Cycling also tends to worsen this issue due to the repeated knee flexion, quadriceps muscle activity and heightened patellofemoral joint forces.
2. Most people notice a significant improvement in their symptoms after 4-6 weeks of rehab and when all aggravating activities have been modified or eliminated.
@RehabScience Thanks
Ok ...this is what I'm left with after my injury and I do all of this, step downs and step ups, etc. I'm stuck on regaining shock absorption to hop, is that something that may be unachievable with condramalacia or is there a way to gain that back? If so, what would be the process to gain that back?
Regaining full function with tasks that require heavy quadriceps recruitment, such as jumping, can be challenging in some cases. If you have already been diligent with these types of rehab exercises, you might also experiment with patellofemoral taping and kneecap specific braces. We do have some research showing that these tools can help reduce pain for some people.
I'm healing very slowly....I would assume being 51 and entering full menopause is affecting it. The orthopedic removed me from an athletic knee cap stabilizing brace. I was wondering about taping recently though, thinking it might be helpful at this point. It may be with the slower healing and the need to get the weight back off I gained during, it might just be taking me longer on that. Also not working currently to pay gym fees for access to machines or no health insurance to continue with my DPT....that is a huge challenge towards healing, they keep dragging out my workman's com case fighting me that the injury itself occurred at work. I'm only partially through classes and can't return under the condition. A few challenges I am working on here and really, honestly learning myself along the way with half the skills or knowledge.
i'm 34 and just had cancer about 6 months ago, a large spindle cell sarcoma on my left knee and had to get a giant graft from my entire right thigh down there, and that has been the thing i am struggling the most with i'm able to walk quickle and do stairs and most stuff no problem, take my dog on hours of walks everyday.... but i cannot run AT ALL i cannot jump AT ALL i'm super afraid to put shock on that knee (there is some hardware in there, a rod along the length of my left shin as they had to shave the shinbone a tiny bit to get a rid of anything touching the tumor)
How much pain is ok? I'm a cyclist and developed the condition, as I was very quad dominant. I've learned to modify my pedaling to utilize a lot more of the glutes, and although the condition is improved, I still have some pain. Is it realistic to think a cyclist can heal well enough as not to feel pain?
In many cases, especially when a person engages in an activity that stresses the patellofemoral joint (like cycling), it’s often unrealistic to expect pain to completely resolve. I would focus more on finding a volume of cycling that can be done without flaring your pain up. Trying to be less quad dominant and incorporating glute exercises are often helpful strategies.
The double leg bridge is too easy, while the single leg bridge is crazy hard 🥴
Try going up on two legs and down on one. This is referred to as an eccentric focused bridge.