3 Best Exercises for: Chondromalacia Patella & Patellofemural Pain (Knee Pain)
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- Опубліковано 28 тра 2012
- Dr. Kahl Goldfarb, P.T., D.P.T, O.M.T., C.S.C.S., Doctor of Physical Therapy, Water Sports and Physical Therapy discusses the three best exercises for chondromalacia patella & patellofemural pain (anterior knee pain). He demonstrates how to do these exercises on your own.
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I've looked at a lot of videos and this is the best explanation of what causes chondromalacia. Crisp and clear description, but even better he tells you how to rehab. Thank you!
this was one of the first videos i watched in relation to my patella knee pain, and I've now watched a lot of other videos and I'm back here again and I believe and understand this video a lot more now. Especially the part about stretching and getting the correct mobility first before doing any muscle strengthening.
I have been dealing with this for 30 years and all the Dr's ever told me was that it was hereditary and I would need to have plastic knees by the time I was 20...I am 43 now and I have a son with the same issue. I can't thank you enough for this well done explanation of the problem and how to tackle fixing it!
Thank you so much, Dr. Goldbarb and Mr. Durkin. This is really helping. May God bless and reward you as much as the help you give with this sharing.
This is the absolute BEST video for knee pain and exercises to address the issue!
I've been having knee problems when I run... so glad I found this video! Thank you!
I have pattella femoral in both knees, I've looked at dozens of videos like these and this is by far the most comprehensible I have ever seen. Understanding the balance of every muscle ultimately makes the patella glides where it's supposed to.
Alao foam rolling this manner is the first time I hear about it. Makes sense
Did it work? No idea what is wrong with my knees. Got told to do RICE for atleast 6 weeks and return
thank you very much for this video. very educational and better than a lot of the other PFS videos out there!
Follow the FITS principle, Frequency (eg 4 times a day), Intensity (Low load is better to cause less stress), Timing (hold the stretch for 10sec to 30s) and Speed (slow is better, to cause less damage)
Is 4 sets, of say, 10 reps per exercise sufficient?
Very clear and succinct presentation. I will try to incorporate some of the finer points described to stretch the IT and fire the quad region. At 62, years of sports, multiple patella dislocations and scoping have caught up. Knee caps sitting toward the outside on recent xrays concern me. I'm working hard on alignment. Thanks for a good video!
Thanks!! I dislocated my knee over years ago during ballet and now suffer severe tightness in my quads and hamstrings (spasm) despite still having great flexibility and suffer weak vmo despite all my trying and physio. This video has given me some new techniques to try.
Thank you for this Dr. Goldfarb.
Thank you, Dr. Goldfarb. FINALLY, someone explains the mechanics behind the patellar tracking. And I must say that the most useful part for me in your explanation was to give hints on WHICH knee corresponds with the plastic knee model that you were showing. (My clues were "medial", which tells me that your model was a LEFT knee). This helps me immensely to realize that my own kneecap moves too far to the OUTSIDE. And just think that all this time, I needed to get it to move to the inside. NOW it all makes sense! And thank you for explaining the stretches and the importance of flexibility first. This information will help me in my gym routine.
This is much appreciated. Thanks for the clear explanation.
This just helped me soooo much! Thank you!
Best video about chondromalacia patella on youtube. Cheers Mate!!!
i am gonna be a physical therapy like u.. :) thanks for the amazing video..
Thanks a lot for this video. I wish my trainers knew these things.
Great video. Very informative. Thank you!
Thank you so much for the valuable yet cost-free information.
Very good and informative. Helped me out too, even after being a physio. :)
Best explanation out there, thank you!
Excellent video...Very clear explanation and demonstration. Thank You.
Great video -- thanks for such clear explanaitons!
thanks a lot mr.Todd Durkin your videos are very helpfull and clear!!
I'm 34 and chondromalacia has been giving me grief for a couple months now. Thanks for posting this!
Did it help ?
thanks for making this video..its explain to me properly and clear about pain in patella..
You rock Dr Durkin! Thank you!
Great video, going to try these today when before I lift....
AMAZING!!!! Thank you for your time I am very grateful for video.
Im a sports Chiropractor....Agreed 100% with this post
GREAT video and explanation. Motivates me to go to PT school. PLease keep making videos. You are natural at teaching.
Thank you very much , very helpful exercises
Great video, so well explained. thank you.
joint pain is really a big problem. my husband suffers from that. This video will be very useful to me. Thank you very much for sharing
Great explanation. Going to try these stretches
Excellent video. Thank you for sharing.
Thankyou for the video...really helpful
I was just diagnosed with this after a year of pain and no information from my Ortho....finally took an MRI to get a diagnosis as it had gotten so bad with swelling and pain. I plan on starting these exercises today!!
What did the mri show you. Did it say patella maltracking?
he needs to teach my pt guy! awesome!
Awesome. Thank you...
good man.. thank you
Very good. Thank you
thanks clear and informative
Thank you.
thank you didn't this descriptive video.... extremely useful
Great exercises. As soon as I can actually bend my knee enough that won't send me through the ceiling, I'll try them! :)
awesome!
thanks so much
I've watched a lot of videos about chondromalacia and pfps and how to treat the symptoms etc. I am a newbie physiotherapist and a professional volleyball player from Greece with PFPS in my right knee due to increased Q angle and flat-feet. I have almost tried every exercise for quadriceps strentghening but i never thought about how the glut muscles will help me overcome my problem.... Your comment was really helpful and after a month of glut exercises and weight loss I feel pain free and strong!
mimizZzZ this video ua-cam.com/video/mRHrV5BQZrk/v-deo.html could also be beneficial as the PT mentions volleyball too.
Hope everything went to normal for you. I am on my way to exercise more regularly in order to get rid of this grinding effect and knee pain.
Great info! Thanks :)
What about that last exercise if I'm knock-kneed? I feel like my knee naturally does the positions that he says are bad for knee mechanics.
1:23 don't leave me hanging!
he gives a lot of garanties
These stretching exercises did the trick - so grateful!
Pls after how many months you feel better
@@muhamedrihan9621please help me with it
You are amazing! I haven't tried these exercises yet for my chondromalacia, however your explanation of biomechanics was excellent!
How is it now
I have chondromalcia patella and my pt never
Included any of these exercises wow just quadriceps strengthening exercises that's why I got worse
@@susanwagner2285 hey, how r u doing now. Is it recovered now?
Thanku😊
this was awesome..very impressed. trying to figure out what to do first after 2 years of waiting since i had petalla tendonitis hit my right knee, kinda nervous to do anything, cause i never want that to happen again. So I take it, the first thing i need to do is focus on flexibility of calf, quads, IT band and other lower extremity muscles, then worry about strength. But my real question is how do you know when you can move on, or how many sets to do, or I guess just the full progression forwar
Thank you.
So how many sets/reps?
good informative video..................
I'm a young dancer and I have this. Thanks for the video.
thanks for your nice illustrating video. i am43 years old, suffering from osteoporosis,detected 1 year back , specially at lower spine and hips and also having chondomalacia patelle in both knees since about 8-10 years.Doctors have advised me weight bearing exercises like jogging, dancing, cycling ,skipping etc. I want to know whether these exercises are safe for my knee.which exercise should I do for my osteoporosis as well as chondromalacia
Such a great video, thank you so mcuh
Its a free video
thank you i'll try these, i get this in left knee all the time but in right knee it sometimes feels like my knee could snap back in the opposite direction of how it should bend, i haven't seen a physio about it yet but after looking it up it sounds like it could be ACL :-(
I'm having problems with both knees but my right knee is worse. I hope these tips and few others that I found will help my knees realign and allow me to train again without having grinding and my knees being sore at all after exercising and feeling weird when i'm standing up for periods of time.
hi
The quad stretch with strap over shoulder really really hurts my knee during the stretch and super painful to lower it. Any thoughts here? Thank you so much for your generosity of time. Jo
I've got this and i'm 19, let's hope this works
Great video, only time i saw a guy advertising ways to prevent needing a service! I bend my right leg at the hip causing problems, i think its a poor mechanic i developed when i sprained my ankle in HS now i have to undo years of muscle imbalance.yay
Great video, how often should you do the exercises?
Thanks a lot... You turned out to be a god for me. My knee use to grind real bad. Now it has reduced.. :)
M.D. Karthik Can we talk Karthi, since IHave been suffering from same problem my no 9425543872
Nice presentation! I will give these a try and see if it helps. It would be great to know when patients may start seeing improvements.
Andrew Chan Hi, I would like to know, how you are feeling now with those exercises?
This is fantastic thank you so much! I've had a bad thigh for around 10months. I went to my doctor about 4months ago, we tried to see if it was possibly the pill causing a clot. After three months on a different pill, I went back to her with no changes, but over time my knee was aching more and more and kind of over-taking the thigh pain.
I've also been trying (and failing) to tone up my thighs and butt by squating, and now I can see I was probably doing so much more harm than I first thought!
I will comment back to see how this video has helped me :)
So ?
@@killua.9101 Do you really expect her to reply after 6 years lmao
@@Nik-md4to it's not my fault she said she'll comment back : )
@@killua.9101 i wonder how many people are waiting for her reply
Hi enjoyed your video I have a right knee replacement that is 4yrs old I find when I am squatting I get discomfort in the knee cap as I am going down even though I am pushing my knees out, the exercises you are showing they should help to improve the discomfort it is exactly what you are discribing even though it is a normal knee would I be correct in my thinking. I would be very keen on your thoughts as I have 2 competitions coming up in October and November. Thank you Jane :)
Would like to know how long or how many repetition for each, thanks.
Chondrmalacia pattela is consuming my life i feel old
Bro same
Bro my knee got better,
1) Take 6000iu of vitamin d3 everyday,
2) Take glucosamine.
3) Take omega 3.
4) Go for 10-15mins of slow walk twice or trice a week.
5) Stretch and strengthen your quads, hamstrings, calves, and glutes muscle.
6) Use open pattela knee brace.
7) Rest properly.
8) Apply cold packs on your knee and hot packs on the surrounding muscles.
You practice those exercises? I have chondromalacia grade 3 both knees
Sir ,actually I get through with operation of knee cap facturesin January but my leg is not move in 90 degree till today.
Hi thanks for the video. May i know will the knee strap help with this condition?
Please come to Spain and help our knees.
Thank you for the video. I am doing the exercises and are very effective. My knees use to creek when I flex them, but after the exercise they don't and gradually they are getting better. So thank you very much for the clear explanations and good advice.
Hey, did this help you?
@@eddathorarinsdottir5925 I think that’s what he said
@@eddathorarinsdottir5925 yeah seems like he had alot of tightness, so when he released the tight muscles, his patella was back in its place
Thank you
I have a question...
Is squat training useful for chondromalacia?
This should be taken seriously !! , i didn't know i had this problem i was just happy to use patella tendom strap at 48 I have now full patella arthritis and cant do anymore any sport so painful even at rest
I wish I had seen this video 2 years ago. I don't understand the dislikes. Thanks for this information!
me too.
I was just diagnosed with this condition and have been unable to exercise. I was running 10 miles a day before this happened and have gained 20+ pounds since I stopped. I'm so happy to hear there is a cure.
Jane Grady How are you doing now? Better? Or worse?
They died from chondromalacia...
You have to switch to walking or biking. And after that stretch your calf muscles. Good luck 🍀
cole tipton lol 😂
Have you get healed so far?
with the sliding, does your upper body thay parallel to the floor? I feel like i'm doing it wrong
With foam rolling we can't physically "elongate, break down scar tissue and or tear collagen tissue" as described in this video. The IT band is truly just fascia and not contractile tissue (like muscle). Instead, try rolling your tensor fascia latae (TFL) which will release its tone and indirectly decrease pull from the IT band on your knee cap.
One thing he didn't mention about that last exercise is that you are getting contralateral contraction of your hip abductors & external rotators during the motion. This meanst that your bottom muscles on the stationary leg are working to keep your pelvis in position. These muscles are imperitive to strengthen, and are generally quite relevant for someone with PFPS.
Hey guys. I have this problem in my left knee and just found this video now. Played handball all my life, have fell a lot on my knee. Always after running, my knee hurts for like 2-3 days. So my question to you guys is, has this helped you and if something else has? I love running, and really want to be able to do it again. So any tips or answers would be fantastic :)
Should we these 3 excercises before starting the workout for quads, glutes and hamstring
I've been doing this for a month it just helps with pain for only couple of minutes, soon the pain returns.
Thanks for this.
Nice❤
29 years old checking in, it's finally gotten bad enough I need to do something about it. Thanks for the advice!
And did it get better?
so how is it?
What if the knee cap is wearing medial and not lateral? How do you fix chondromalacia when the wear and tear is happening on the medial facet?
I have water in the knee from the lymphatic system. Will these excercises still work if I got a tramatic injury causing the liquid to go out. Because of the liquid I can't balance and my knee can't track.
hello I have my kneecap which is slightly higher. I have pains and I have very stiff quadriceps can this exercise help me?
You are a fecking beast cheers bro
Oh and also, how long should I do these stretches? For example say 3 sets of 30 secs?
This was very helpful. Trying to get back to basketball without knee pain.
same here man..
same problem, was trying to get back to basketball, step 2 made it work of me, it was a little painful in the beginning but it worked like a miracle, now i can play with our pain (just use a patella brace)
This video just helped me so much I am early 30ies been working out and active all my life and now my rt knee has exactly what you explain above. The doctors want to try and do microfracture surgery but I'm not with that so instead they've told me to start going to physical therapy as well. I am so thankful to see this video it has better explained to me how to stretch and how to get better use out of the foam roller I have. I'm praying with an improvement of flexibility and strength my kneee will start doing much better b/c right now the pain is great enough to make me stop playing the sports I love so much. And on the MRI only a little bit of my cartilage has been effected by this problem but the amount of pain is still severe enough that I can't run, jump, or anything like that. I'm hoping 6-8 months of intense physical therapy will help improve this tracking issue and the pain. Thanks
Since it's been 10 months. Could you give an update what worked and what didn't for you? How are you meanwhile?
Hi I'm just now seeing this but let me tell you my knee feels great. I to this day still continue to rehab I've got to stretch daily and even a couple times a day. My knee no longer swells up on me and since I also added some slight low weight, weight lifting exercises my knee has gotten much stronger. When I first wrote the last message I could not do any weight lifting b/c my knee was so jacked up. So the first 2 months I worked on getting/gaining more flexibility in my quads, IT Band, as well as my hip flexors using the techniques of stretching this video showed above for my IT Band and my Quads. Once I was able to get much more flexibility then I focused on loosing some weight b/c I realized I was heavier than I've ever been in life trying to do athletic things I just did the elliptical I loss like 15 pounds (doesn't sound like much but my body could feel the difference) once I loss that weight all the while still stretching religiously (2-3 times daily)I then started adding things like body weight squats. When my knee was still hurting really badly & swelling a lot I couldn't do walking lunges at all once I got more flexible the lunges were much easier and now they don't hurt at all. I make sure to continue to still do the rehabbing even to this day. I currently play basketball in 2 leagues and my knee doesn't hurt at all. But again I still do ALOT of the stretches and I will also Ice up afterward. I foam roll now like once a week instead of everyday like I was in the beginning.
I no longer hurt at all in my knee and it doesn't swell up how it was at first. So I am no longer getting surgery recommendations by the doctors when I went back for the follow up they said since rehabbing has been working then to continue doing that. I will say what I've learned is when my legs are tight in the quads and hip flexors and hamstrings that's when my knees will be sore so I immediately get on the stretching when I feel that. And I'll just take one week off from playing and focus solely on stretching
Thanks so much for writing this up. Much appreciated!
yeah no problem glad ya'll asked my knee is doing great (without surgery repair) recommend folks work on the things in this exercise for sure. And i just stumbled across this video 6-8 months back when i was looking for options on how to treat the symptoms i had without having to get surgery and be out for 15 months. I don't know these people I"m in DC area
How often should we do this, and how many reps and sets do you recommend? Thanks