Chondromalacia patellae, often referred to as runner’s knee, is a condition characterized by the softening and degeneration of the cartilage on the underside of the patella (kneecap).
This condition commonly affects athletes, particularly runners, but can also occur in non-athletes due to factors like overuse, poor biomechanics, muscle imbalances, or injury. Symptoms include pain around or behind the kneecap, swelling, grinding sensation, and difficulty with activities like climbing stairs or kneeling.
While exercise is crucial for managing chondromalacia patellae, not all exercises are suitable for individuals with this condition. Some exercises may exacerbate symptoms or put undue stress on the knee joint, leading to further damage.
Here, we’ll discuss exercises to avoid if you have chondromalacia patellae, along with safer alternatives.
Exercises to Avoid for Chondromalacia Patellae are:
1. Deep Squats
Deep squats involve bending your knees deeply, which can put a lot of pressure on your kneecap and worsen your symptoms. When your knees go too far forward over your toes, it can strain the knee joint.
Alternative: Try doing shallow squats instead. Focus on keeping your knees aligned with your toes and your back straight. You can also try exercises like wall sits or using a leg press machine with a limited range of motion.
2. High-Impact Activities:
Activities like running, jumping, or doing plyometrics (jumping exercises) can be tough on your knees. The repeated impact can increase inflammation and make your knee pain worse.
Alternative: Choose low-impact exercises like swimming, cycling, or using an elliptical machine. These activities can help you stay in shape without putting too much stress on your knees.
3. Lunges
Lunges involve stepping forward and bending your knees deeply. This movement can aggravate your knee pain, especially if you don’t do them correctly.
Alternative: Instead of forward lunges, try doing reverse lunges. Keep your strides shorter to reduce strain on your knees. Make sure your knee stays in line with your ankle as you lunge.
4. Deep Knee Bends
Exercises that require you to bend your knees deeply, like full-depth squats or kneeling exercises, can be hard on your knees and make your symptoms worse.
Alternative: Stick to partial squats or modified exercises that don’t involve deep knee bending. You can also try using supportive knee braces or bands to help stabilize your knee joint.
5. Heavy Leg Press
Using heavy weights on a leg press machine can strain your knees, especially if you push through a lot of knee bending.
Alternative: Use lighter weights and focus on doing controlled movements with good form. Adjust the seat on the leg press machine so that your knees don’t bend too deeply, and make sure they stay in line with your toes.
Chondromalacia Patellae or runner’s knee needs you to be careful with how you exercise to keep it from getting worse. Avoiding exercises that strain your knees too much can help you stay active without hurting yourself. Always talk to your doctor or a physical therapist before trying new exercises, and listen to your body to avoid making the pain worse. With the right exercises and support, you can manage runner’s knee and keep moving comfortably.
