How to Get Rid of Chondromalacia Patella With Exercises

Are you also anxious about exercising and playing sports because you have been diagnosed with Chondromalacia patella?This condition can make you feel pain in your knees.This article will help you determine what exercises you should avoid and which ones you can do in order to improve your present condition.

Chondromalacia patella is often called as “runner’s knee” because runners are more prone to getting this condition. Some athletes or avid exercisers may become discouraged from working out or competing because of this condition.

Get Rid of Chondromalacia Patella With Exercises

What is Chondromalacia Patella?

The first thing that you have to know is to what the condition actually is. The Chondromalacia occurs when the protective cartilage on the kneecap starts to weaken or disappear because of the change of the pressure placed on the kneecaps.

A lot of people may overuse their kneecaps because of different reasons. A problem with the cartilage will make it harder for the kneecaps to glide on as smooth as possible.

When there is too much friction involved, the knee will start becoming inflamed and the pain will start to increase. There are even times when you would be unable to extend and bend your knee because of the pain that you are feeling.

Some Activities That Can Cause Chondromalacia Pain

If you suffer from Chondromalacia, these are just some of the activities that you have to avoid as these activities will cause further pain:

  • Ascending and descending long stairs
  • Kneeling
  • Jumping
  • Wearing uncomfortable shoes or high heels
  • Bending your knees for a long time while sitting
  • Squatting

You should avoid these activities as much as you can as you may end up aggravating your condition further. If you have already had your condition diagnosed, your doctor can prescribe a chondromalacia knee brace. This will help you move your kneecap as much as possible.

If you cannot avoid the activities mentioned above, you should try to have a rest or use a cold compress to relieve the knee pain.

In order to improve the way that you feel and the way that you move, you should strengthen your muscles your muscles. The stronger your muscles in your legs and hips, the better your chances of getting long-term relief from your condition.

5 Exercises to Defeat Chondromalacia Patella

The exercises that you will learn are based on strengthening your leg and your hip muscles to lessen the pain in your knees.

  1. The Clam Exercise

This exercise is also known as external hip rotation. It will help your hip muscles rotate better in order to support your knees.

  • First, lie on your side with your knees bent at a 90-degree angle. Make sure that your hips are also flexed at a 60-degree angle.
  • Make sure that your knees are placed together then you can raise your top knees as high as you possibly can.
  • You need to hold the position for 2 seconds before you would place your knees to starting position.
  • Once you have done 10 – 15 on one side, you can do the same on the other side.
  • Take note that you should do at least 3 sets every day.
  1. Quadriceps Contraction Exercise

Quadriceps contraction exercise is another useful method to relieve your knee pain.

  • Sit with your legs extended in front. You may place a rolled up cloth under one of your knees so that it will be bent slightly.
  • Lift your knee from the ground.
  • Hold the knee locked for a few seconds. Relax your quadriceps.
  • Make sure that you will put your knees back slowly towards its starting position.
  • You should do this 10 times before you switch your legs.
  • Do this exercise five times a day to get the best results.
  1. Dumbbell Deadlift Exercise

This exercise can help lessen the pressure on your kneecap and it will make the pain be lessened considerably. One thing to remember – doing this exercise will only be effective for you if you would do it right. If your form is all wrong, you may end up worsening your condition.

  • You should use dumbbells for this type of exercise.
  • Place the dumbbells in front of you. Make sure that your feet are far apart from each other about shoulder-width.
  • Lower the dumbbells slowly. Make sure that you will not change the position of your chest and your head.
  • Your back should be kept straight and the weights should be placed close to your body. While your knees can be bent, make sure that they are not too bent that you will be doing a squat.
  • Once you have lowered the weights as far as you can, you should start doing the opposite and extend your hips, waist, and knees. Use your abdominal muscles to ensure that you can do this movement fluidly.
  • You can do this about 3 – 6 times for every set. You can do 5 sets every day especially if you are using heavy weights. If the weight of your dumbbells is still light, you can do more reps.
  1. Straight Leg Lift

This is one of the basic exercises that you may do from time to time, but you have to do it more if you want to lessen the pain.

  • Lie down with one leg bent at a 90-degree angle.
  • One foot should be flat on the floor while the other one should be fully extended.
  • Tighten the thigh muscles of your straightened leg and make sure to raise it up to 45-degrees.
  • Hold the leg in this position before you lower this on the ground.
  • You should do this 20 times on each leg. About 2 sets will be sufficient for the day.
  1. Wall Slide

This is another exercise that you can do. The best part is you only need the wall to make this exercise effective for you.

  • Make sure that you are about half a foot away from the wall. Your feet should be wide apart about shoulder-width.
  • Press your butt and your back on the wall and slowly start sliding down until your knees are bent at a 45-degree angle. Make sure that you will hold this position for about 5 seconds and go back to your starting position.
  • Make sure that you will not bend your knees too far as this may hurt your knees further.
  • You can do this exercise about 10-15 times. Do 2-3 sets a day.

What About Cardio Exercises?

Let us say that you also want to do cardio exercises, what will be the exercises that are safe for you to do.

One thing that you can do is to swim. This will allow you to get a full body exercise without putting too much strain on your knees. Just make sure that you know how to swim otherwise this type of exercise will not work for you. There are still other exercises that you can do:

  • Walking as long as you are not going to do any uphill walking.
  • Kayaking
  • Paddle-boarding
  • Skiing
  • Yoga but take note that some of the poses need to be changed in order not to aggravate the condition of your knees
  • Workouts that are done at the barre but once again, certain modifications need to be made
  • Rowing
  • Rollerblading as long as you know how

There are so many other exercises that you can do in order to improve your current condition. Some people even do cycling which is a surprise for most people. Cycling is actually better than jogging in terms of removing the pressure from the knee. There are some things that you should do though to ensure that cycling will be safe:

  • Only use the stationary bike on low-resistance.
  • Make sure that the seat is high.
  • Use a stationary bike instead of a normal bike.

Riding your bike outside may put a strain on your knees so if you want to do cycling, stick with stationary bikes.

Some Exercises to Avoid

There are some exercises that will truly worsen the condition of your knees such as the following:

  • Deep Squats
  • Lunges
  • Leg Extension Machine

These exercises can make your knees inflamed and the pain will also worsen. There are also some sports that you should avoid. Ask your doctor or your physical therapist about it so you can be sure with what you will get.