Dealing with chondromalacia patella, also known as runner’s knee, can be a real pain in the knee! But fear not, because there are exercises you can do to help strengthen your knees and ease the discomfort.
In this blog post, we’ll explore some chondromalacia patella exercises that are not only effective but also easy to do at home. So let’s get those knees moving!
Understanding Chondromalacia Patella:
Chondromalacia patella is a condition where the cartilage under your kneecap becomes soft and worn out. This can cause pain, swelling, and a grinding sensation in the knee joint. It often occurs due to overuse, poor biomechanics, muscle imbalances, or injury.
How Exercise Helps in Chondromalacia Patella?
You might think that resting your knee is the best thing to do when you have chondromalacia patella, but actually, gentle exercise can be beneficial.
Strengthening the muscles around your knee can help support the joint, improve stability, and reduce pain.
Chondromalacia Patella Exercises:
- Quad Sets:
- Sit or lie down with your legs straight.
- Tighten the muscles at the front of your thigh (quadriceps) by pushing the back of your knee down into the floor.
- Hold for 5-10 seconds, then relax.
- Repeat 10-15 times.
- Straight Leg Raises:
- Lie on your back with one leg bent and the other straight.
- Tighten the thigh muscles of your straight leg and lift it off the ground to the level of your bent knee.
- Hold for 2-3 seconds, then slowly lower it back down.
- Repeat 10-15 times on each leg.
- Clamshells:
- Lie on your side with your hips and knees bent, and your feet together.
- Keeping your feet together, lift your top knee as high as you can without rolling backward.
- Hold for 2-3 seconds, then slowly lower it back down.
- Repeat 10-15 times on each side.
- Hamstring Curls:
- Stand behind a chair or counter for support.
- Bend one knee and bring your heel toward your buttocks, keeping your thigh still.
- Hold for 2-3 seconds, then slowly lower your foot back down.
- Repeat 10-15 times on each leg.
- Step-Ups:
- Stand in front of a step or sturdy platform.
- Step up with one foot, then bring the other foot up to meet it.
- Step back down with the same foot, then repeat on the other side.
- Start with a low step and gradually increase the height as you get stronger.
These chondromalacia patella exercises into your daily routine can help improve the strength and stability of your knees, reducing pain and discomfort.
Remember to start slowly and gradually increase the intensity as your knees get stronger.
If you experience any sharp or worsening pain during exercise, stop immediately and consult with a healthcare professional.
With consistency and dedication, you can take control of your chondromalacia patella and get back to doing the things you love!
