Patellofemoral Pain | Chondromalacia Patellae | Runner’s Knee (Education | Myths | Exercises)
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- เผยแพร่เมื่อ 14 มิ.ย. 2024
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Struggling with patellofemoral pain? This video dispels myths related to crepitus, chondromalacia, and patellar maltracking, and provides a comprehensive framework for rehab, including exercise progressions with sets and reps.
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Intro (0:00)
Patellofemoral Pain (0:15)
Crepitus (0:48)
Chondromalacia Patellae (1:46)
Patellar Maltracking (VMO, IT Band, & Taping) (2:22)
Stress & Training Considerations (4:10)
Hip and Knee Exercises (7:35)
Closing Thoughts (12:04)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Check out the blog for references: e3rehab.com/blog/pfp/
Hai there, Can you please suggest some exercises, does and don't for someone suffering from Fibromyalgia ?
I am taking meds but I don't know what exercises to focus on.
I just do a little stretching now. Used to be a gym goer before all of this. My doctor said not to do weights.
And it is hard to do pushups since i have pain in the back of the neck and trapezoids and knees and elbows.
Thanks you very much
I am Cricketer when I running I have pain in vmo muscles then in mri report I have knee patellofemoral injurie I do your video exercises but not good heal my knee . I meet 3 physiotherapist but result is not good so now what I can do ?
A very well- thought out and technically sound breakdown - even for laymen. Good job on the video.
Can you or someone please clarify what pain level we should expect during these exercises?
A friend of mine was told that he should never feel knee pain during the exercises, but my intuition is that it should be more like a 3/10 in order for there to be an adaptive response to the loading. If I was going for zero pain in my PFJ right now I pretty much couldn't load the joint at all (and I have been injured for about 5 weeks).
I'm also assuming the acceptable pain threshold is lower than for tendon rehab? Which would make this hard because its difficult to know whether some of the PFJ pain relates to tendinopathy
I can't sit down or lie down anymore. The pain in my right leg is almost unbearable when getting up. Only when constantly moving the leg it is bearable. Seems it is a pinched nerve and not a worn-down joint cartilage. Seems the only thing that works is like in the Forrest Gump movie - walking without stopping.
Great video!! Poorly misunderstood conditions by 95% of media and therapist🤦🏻. This is a perfect video… PFJ is weak so we load the joint to adapt. Nice!
Just a phenomenal video. Absolutely love the exercise progressions and the simplistic nature of the rehab plan. Explanations and graphics are top notch
Amazing video & a great reminder of variety & the importance of REGRESSION..
Thank you from a fitness professional to another 💪🏾
I cant trust anybody elses info as much as yours. Its pure, comprehensive, straight to the point and extremely informative. ❤
I really appreciate all of the progressions and associated demonstrations. Thank you!
Thank you for staying on top of your research and providing us with information in an easily comprehensible way. I always feel more resilient after watching your videos. Looking forward to more content!
Scientific and very helpful. Not all knee pain videos are like this. Thank you!
Best TH-cam ch that ive seen, i want to thank you for making this info so detailed and organized
Best physiotherapy channel on TH-cam. I'm fairly newly qualified and I recommend your channel to all new starters! Thanks for all you do!
E3 rehab you guys are the BEST! This is the most detailed video I have ever found, thank you so much!!
Awesome content. Those informations about dosing physical stress should be taught on every PT school cause i think it’s essential for every rehab programme. Sometimes we forget about that
I needed this! My doctor said, “you seem like a smart girl, you can look up what chondromalacia is” lol, and I’ve been lost ever since
Doctors are such douches.
My "doc" told me the same thing. I asked him what exercises I can do right after he told me I have scoliosis, chondromalacia and tentonitis. He told me to "look it up".
Not going back there again fs
Do u get crunchy noise when bending the knee ?
My doctor said have you tried ibuprofen
@@ancientdiscoverys I do. My left knee. Even w/o weight at all. Grade III-IV chondromalacia.
Thanks for thorough treatment of the subject.
Thanks , very well done. Totally agree that there is not one exercise that fits all, everyone has a different starting point and reps required. Thxs for helping me find mine.
Great info and well explained!! Will definitely incorporate these exercises in my workout!
This content is incredible! The graphics are fantastic. Love your work!
Thank you so much for explaining “the why”
Very helpful and mind calming video. Thanks.
as a bodybuilder/power lifter, i experience extreme pain in my patellafemoral regions and this video was such a needed video, thank you
Manage that volume/intensity 💪🏼
I have chondromalacia patella grade 1. I am really skinny and want to go to the gym to build some muscle. But I'm lost as to whether I can go or not with this issue persisting.
If traction relieves pain, continue
@@BaekSooyoung pls undergo arthoscopy immediately, it's your initial stage and they will do lateral release then it will be a road to recovery... pls dont bend knee ever from now more than 90 deg,
@@Usr_11ijkBut they don't do that immediately. They will just have them do PT and rest it!
Fantastic video! If only more physiotherapists were able to explain ideas in such a manner! Keep up the great content.
@E3 Rehab, absolute legends!
I watched and commented your last video which was so helpful and guided me to think that my issue may be patellar maltracking/chondromalacia patella, so a huge huge thank you for putting this video out!
Bro, can you heal. Tell me some excersises please🙏
just what i needed! this is godsent✨🙏🏼
The quality of these videos are unparalleled
Great Video. One of the best ones out there.
Fantastic detailed video, thank you
Are you kidding me? That was awesome. Thank you for the elaboration and for everything. You made me a huge favor
This video is a undiscovered treasure ❤️
Thank you a really helpful and thorough video
Excellent video! I have chronic knee pain that came with age and I am going to do these exercises.
One of the best channels regarding physical therapy
Thank you for your information and advice. All, very useful!
Superb quality as always thank you
Thanks guys, loved the exercise progressions with the videos in boxes, great video, cheers, Luke
This was the video I was eagerly waiting for thank you so much for this.
Appreciate your professionalism and treatment modalities based on your physical capabilities. Incipient patellofemoral issues that I need to address. Ty
Great work. Thank you so much.
This is the perfect channel for me
Very informative video. Thanks for the effort :)
Amazingly presented video and structure. Keep up the good work!! Thanks
Thanks for the video. Much appreciated
very informative. Thank you!
Keep up the good work ! Thank you !!!
Very well explained!
Just what I needed. Thanks
Detailed and scientifically approach! Kudos to you my friend :)
Great quality content, thanks!
VERY GOOD JOB. THANKS VERY MUCH
Great detailed video.
this is a great viedo. a super cool informative and based on research. please if possible some more content on that topic. we all apreciate it. thank you very much! cheers
Very well explained ❤
Great information here. Much appreciated!
Thanks for your work, seems efficient and EBM. Greets
It's very educative and it's helping me improve how am managing my patients.
THANK YOU :)! what an amazing video~!
By far, the best logical explanation on knees and exactly how to rehab them. On TH-cam. Congratulations.
Hi E3. What are your thoughts on front leg raises ? Inrespect to potential damage to the knees. Cheers
The best video, thanks!!!
Very helpful. Thank you,
thank you sir, this video is a big help for me. god bless you.
Thank you so much for such accurate and professional approach
thank you for this information filled video ❤️
Thank you man!
Well done!
Thank you so much. This video is life-saving for me right now . I'm dealing with this pain, and I needed it so much❤❤
Me too. It's terrible. I've also got a torn meniscus
Brilliant video
Such a good video! Walked away from this knowing so much😎
This guy actually makes sense
Good tutorial
Pro set up of expectations. I love the spectrum!
I went to my physio and they told me the most basic exercises which didn't work for me, I'm genuinely so relieved i came across this video and I'm so thankful. literally crying
My knee hurts while doing these exercises
What should I do?
@@haroon4944 Reduce the difficulty of the exercise and work your way up from there.
Very helpful
Thank you!
Thanks!
Thank you, the best video I have seen, I like the scientific backup. I would love to how long should take to see improvement? Also, I would like to know more about what you mentioned at the end about the impact of stress and sleep on the knee. Thank you. Marcelo UK
Rehabbed my calf based on your videos last year, now I am here a year later with runner's knee.
This gives me a lot of hope. I have severe osteoarthritis in the knees, sciatica, patella femoral and all the rest. And noise? Wow, is it ever, LOL. But I will do this. I am in good shape otherwise at 67, still playing hockey, but oh how I wish I had done this off the ice work over the years. Thanks!! :)
Amazing video. Best video
I like way you approach this. A lot of this video reminds me of the kneesovertoesguy stuff which I'm also using.
Best videos I’ve seen for knee and shoulder pain, clear, full programs. Don’t get the feeling you are doing this only to hide stuff from us to sell a program. Thanks for your time!
How long would you recommend each stage before progressing.
Hello! Requesting for content on quad tendinopathy please! Love your channel!
Thank you, very helpful. Hope I can do it consistently. Can you please guide on bicycling for patellofemoral knee pain?
Been dealing with this for the last 25+ years. Always been fit, was in the military, ran and did various types of strength training/cross fit. Been a runner since I was 12, now 44. Been to PT so many times I can’t count, steroid injections, PRP injections, taping/braces, now doing hyalurronic acid gel injections. X-rays/MRIs show chrondomalacia, osteoarthritis, bone spurring, grade 3 wearing of the cartilage on the hoffa pad and femur, all this in both knees. At this point it’s effecting my QOL.
My doctor used to run marathons until he needed bilateral hip replacements. He is now pain free and gets the same type of high volume exercise riding a bicycle. This puts virtually no stress on his hips.
I started running in my mid 60s (I am almost 70 now), and find it relaxing (although I will admit that the last 5 miles of a marathon are painful). When I was 12, I mostly read books, although I liked to backpack whenever that was a possibility. Maybe that is why my knees are still good. But if they start to go, I will do something else. I suggest you consider biking or swimming. You can even run in a pool if you need your run fix. But, rehab and invasive therapy are not the answer for a lot of people.
Have you addressed your foot/ankle strength and mobility?
What works? I need helllllp!
Did any of these helped you? Injections?
@@slobodanradanovic4757 Not really. The PRP seemed to have a side effect in the thigh just above the knee, made it swell for several months and could not have my knees bent for more than 15-20 seconds without discomfort and basically had to keep my legs more straight/less bent. Still have some of that lingering. The viscosupplimentation that I did this fall didn’t do much in either, other than help reduce some of swelling in my left knee, took it from severe to mild.
Happy new year sir God bless
Really appreciate all the effort in this video. I do suggest we all pay attention to the size of the studies referenced, 60-80 people is not great (and one you referenced was only for 6 young girls), so especially if you are feeling pain, check with your doctor. These also do not appear to be long timeline studies, another factor to consider.
OMG!! You are AMAZING & GILLED WITH SI MUCH GREST INFORMATION THAT I AM CURRENTLY NOT GETTING RIGHT NOW IN PT. I am getting relief for sure but not to the full extent I feel my body can go. I will definitely start on these exercises. THANK TOU SO MUCH FOF YOUR KNOWLEDGE & SHARING THIS INFORMATION. YOU ATE GOD SENT❤❤❤❤❤❤❤❤❤❤❤❤❤
How do you feel?
Thank you so much!!! This really gives me a lot confidence to back to sport!
Great video - if you knee hurts while doing the exercises or after doing them; a few hours later what do should you do. I did get gel and cortisone shot. Not much luck
Hi. Amazing video and BIG thank you for making it! I just have one question about the crepitus. I´ve been diagnosed with jumpers knee about two months ago. After some time the knee started to hurt not only under the patella but also around it. Some movement and strenghtening helped, but it still is not enough for me to start training with higher intensity. This whole time my knee is making cracking noises with each and every squat like exercise and walking down the stairs, but it doesn´t happen during hamstring strenghtening exersises even with bend knee. The doctor said that it´s not something to worry about, but I still have some concerns about it. Have you ever experienced or heard about it and if so, do you know any resources I could look for figuring it out and treating it? My joints crack all the time, but after warmup all of them go away, except the knee.
Great Work! Did you come across any studies showing that individuals with PFP had decreased pain after strengthening their overall quad and hip muscles? I'm wondering if exercises would exacerbate the pain in those with PFP from daily activities (not working out).
Thx
Great video. Personally quad strengthening through straight leg raises and leg extensions helped me tremendously. I'm going to try to work in some of the exercises mentioned in the video
Thank u for the mention of your preferred excercises. Did u find water helped at all (swimming or walking)? Just curious bc rn it hurts me but I was told it would be helpful...
How long did it take for the leg raises to help with the chondromalacia?
Really enjoy your videos, very informative and well presented, thanks al lot.
Thank you very much for the great video. Excellent coverage of the most relevant research and the rationale and impact behind different exercises. Before I came across these videos, I have been doing some version of a few of these exercises with stretching to treat my chondromalacia for the past two months and I don't seem to be making much progress. I've been having knee pain in left leg for 6+months and not able to play tennis or any physical activity that puts pressure at a certain angle on the left knee. The pain is very sharp and I feel like the knee will give way. The MRI shows Condromalacia of the weight bearing zone of the medial femoral condyle. Will starting your exercises at the lowest level and slowly progressing to the third level help get the knee function back to normal and probably back to playing sports? The doctor was recommending Hyaluronic acid injections. Appreciate your comments. Thank you!
Awesome, thanks! I can't really bend my knee so much, so I'll take it slower at first I guess.
thanks :)
Hi god bless have a good day
Perfect
Thank you for this video! It gave me so much understanding of the pain I've been having.
Question: is it safe to be jumping rope
Thank m'en
Your video are great! Thanks for sharing.
How do I know when I’m doing too much? I have been struggling with the pain for over a year. They seem to be getting worse. I feel weaker every week.
The MRI said I have a torn meniscus in the right knee but both knee caps hurt when I squat or lunge. So I have seen the doctor.
Do I do these at a pain level of 9 out of 10 until the pain goes away? I feel like that is just aggravating the knee caps. How long does it take to start noticing anything 2 weeks? Is more better (3 leg days instead of 2)?
Thanks again.