Patellofemoral Pain | Chondromalacia Patellae | Runner’s Knee (Education | Myths | Exercises)

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  • เผยแพร่เมื่อ 14 มิ.ย. 2024
  • 💪 Get our Knee Resilience program here: e3rehab.com/programs/resilien...
    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)
    -----
    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.

ความคิดเห็น • 449

  • @E3Rehab
    @E3Rehab  2 ปีที่แล้ว +39

    Thank you so much for watching! Check out the blog for references: e3rehab.com/blog/pfp/

    • @truepotential206
      @truepotential206 2 ปีที่แล้ว

      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

    • @niteshvishwakarma8186
      @niteshvishwakarma8186 ปีที่แล้ว

      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 ?

    • @jayh6227
      @jayh6227 ปีที่แล้ว

      A very well- thought out and technically sound breakdown - even for laymen. Good job on the video.

    • @brady6584
      @brady6584 2 หลายเดือนก่อน

      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

    • @lenny108
      @lenny108 หลายเดือนก่อน

      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.

  • @joshhazel742
    @joshhazel742 4 หลายเดือนก่อน +9

    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!

  • @donatello0022
    @donatello0022 2 ปีที่แล้ว +87

    Just a phenomenal video. Absolutely love the exercise progressions and the simplistic nature of the rehab plan. Explanations and graphics are top notch

  • @quincysutton9136
    @quincysutton9136 2 ปีที่แล้ว +8

    Amazing video & a great reminder of variety & the importance of REGRESSION..
    Thank you from a fitness professional to another 💪🏾

  • @hammaadurrehman1459
    @hammaadurrehman1459 ปีที่แล้ว +4

    I cant trust anybody elses info as much as yours. Its pure, comprehensive, straight to the point and extremely informative. ❤

  • @nickthompson7292
    @nickthompson7292 2 ปีที่แล้ว +6

    I really appreciate all of the progressions and associated demonstrations. Thank you!

  • @tc-3
    @tc-3 2 ปีที่แล้ว +83

    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!

  • @silasnew15
    @silasnew15 11 หลายเดือนก่อน +2

    Scientific and very helpful. Not all knee pain videos are like this. Thank you!

  • @allaround6960
    @allaround6960 2 ปีที่แล้ว +1

    Best TH-cam ch that ive seen, i want to thank you for making this info so detailed and organized

  • @thomast6823
    @thomast6823 2 ปีที่แล้ว +12

    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!

  • @mmueller1473
    @mmueller1473 ปีที่แล้ว

    E3 rehab you guys are the BEST! This is the most detailed video I have ever found, thank you so much!!

  • @kamilkozakowski4229
    @kamilkozakowski4229 2 ปีที่แล้ว +18

    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

  • @moonlitmellie
    @moonlitmellie 2 ปีที่แล้ว +171

    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

    • @ceciliadake6220
      @ceciliadake6220 2 ปีที่แล้ว

      Doctors are such douches.

    • @eagerme6286
      @eagerme6286 2 ปีที่แล้ว +29

      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

    • @ancientdiscoverys
      @ancientdiscoverys 2 ปีที่แล้ว +9

      Do u get crunchy noise when bending the knee ?

    • @thanksmaybe4103
      @thanksmaybe4103 2 ปีที่แล้ว +12

      My doctor said have you tried ibuprofen

    • @mrgrtstrs
      @mrgrtstrs 2 ปีที่แล้ว +3

      @@ancientdiscoverys I do. My left knee. Even w/o weight at all. Grade III-IV chondromalacia.

  • @jk3266
    @jk3266 2 ปีที่แล้ว

    Thanks for thorough treatment of the subject.

  • @robertvaness7155
    @robertvaness7155 10 หลายเดือนก่อน +2

    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.

  • @Slimmbeatzzz
    @Slimmbeatzzz 2 ปีที่แล้ว

    Great info and well explained!! Will definitely incorporate these exercises in my workout!

  • @ThePhysioBros
    @ThePhysioBros ปีที่แล้ว +3

    This content is incredible! The graphics are fantastic. Love your work!

  • @Cass-so8uj
    @Cass-so8uj ปีที่แล้ว +1

    Thank you so much for explaining “the why”

  • @biosskw
    @biosskw ปีที่แล้ว

    Very helpful and mind calming video. Thanks.

  • @Chwro
    @Chwro 2 ปีที่แล้ว +59

    as a bodybuilder/power lifter, i experience extreme pain in my patellafemoral regions and this video was such a needed video, thank you

    • @snorlaxcom
      @snorlaxcom ปีที่แล้ว +1

      Manage that volume/intensity 💪🏼

    • @BaekSooyoung
      @BaekSooyoung ปีที่แล้ว +2

      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.

    • @eddybrevet6816
      @eddybrevet6816 ปีที่แล้ว

      If traction relieves pain, continue

    • @Usr_11ijk
      @Usr_11ijk ปีที่แล้ว +1

      ​@@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,

    • @MJ-gj6mj
      @MJ-gj6mj 9 หลายเดือนก่อน +1

      ​@@Usr_11ijkBut they don't do that immediately. They will just have them do PT and rest it!

  • @Richard-ee8qo
    @Richard-ee8qo ปีที่แล้ว +17

    Fantastic video! If only more physiotherapists were able to explain ideas in such a manner! Keep up the great content.

  • @mylesmw
    @mylesmw 2 ปีที่แล้ว +6

    @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!

    • @vivekchoudhary1770
      @vivekchoudhary1770 ปีที่แล้ว

      Bro, can you heal. Tell me some excersises please🙏

  • @pabita07
    @pabita07 2 ปีที่แล้ว +2

    just what i needed! this is godsent✨🙏🏼

  • @haagensvihusklingen8472
    @haagensvihusklingen8472 ปีที่แล้ว +1

    The quality of these videos are unparalleled

  • @DR-iz9tg
    @DR-iz9tg ปีที่แล้ว +1

    Great Video. One of the best ones out there.

  • @ace_798
    @ace_798 ปีที่แล้ว +2

    Fantastic detailed video, thank you

  • @ghassanhouri3324
    @ghassanhouri3324 2 ปีที่แล้ว

    Are you kidding me? That was awesome. Thank you for the elaboration and for everything. You made me a huge favor

  • @move_with_simm1320
    @move_with_simm1320 2 ปีที่แล้ว

    This video is a undiscovered treasure ❤️

  • @BrownSugar105
    @BrownSugar105 2 ปีที่แล้ว +1

    Thank you a really helpful and thorough video

  • @juliedesnick7401
    @juliedesnick7401 ปีที่แล้ว +1

    Excellent video! I have chronic knee pain that came with age and I am going to do these exercises.

  • @Monastirski
    @Monastirski 6 หลายเดือนก่อน

    One of the best channels regarding physical therapy

  • @juanmartinpayne8332
    @juanmartinpayne8332 ปีที่แล้ว

    Thank you for your information and advice. All, very useful!

  • @ap2752
    @ap2752 4 หลายเดือนก่อน +1

    Superb quality as always thank you

  • @PerratonPhysio
    @PerratonPhysio 2 ปีที่แล้ว +1

    Thanks guys, loved the exercise progressions with the videos in boxes, great video, cheers, Luke

  • @riteshmasqured
    @riteshmasqured 2 ปีที่แล้ว +1

    This was the video I was eagerly waiting for thank you so much for this.

  • @thomassilver3200
    @thomassilver3200 ปีที่แล้ว

    Appreciate your professionalism and treatment modalities based on your physical capabilities. Incipient patellofemoral issues that I need to address. Ty

  • @philipkim9779
    @philipkim9779 2 ปีที่แล้ว

    Great work. Thank you so much.

  • @lucianopinto7898
    @lucianopinto7898 2 ปีที่แล้ว +1

    This is the perfect channel for me

  • @Harizz1337
    @Harizz1337 2 ปีที่แล้ว +4

    Very informative video. Thanks for the effort :)

  • @koDiacc
    @koDiacc 2 ปีที่แล้ว

    Amazingly presented video and structure. Keep up the good work!! Thanks

  • @HC-bw5sw
    @HC-bw5sw ปีที่แล้ว

    Thanks for the video. Much appreciated

  • @rufatahmadeus1801
    @rufatahmadeus1801 7 หลายเดือนก่อน

    very informative. Thank you!

  • @TheRohitpuri
    @TheRohitpuri 2 ปีที่แล้ว

    Keep up the good work ! Thank you !!!

  • @DeepakVishnuD
    @DeepakVishnuD 8 หลายเดือนก่อน +1

    Very well explained!

  • @siccboi3802
    @siccboi3802 2 ปีที่แล้ว

    Just what I needed. Thanks

  • @user-wd4kn6sy4v
    @user-wd4kn6sy4v 11 หลายเดือนก่อน

    Detailed and scientifically approach! Kudos to you my friend :)

  • @betterphysicaltherapy
    @betterphysicaltherapy 2 ปีที่แล้ว

    Great quality content, thanks!

  • @yosepheyehdego1589
    @yosepheyehdego1589 2 ปีที่แล้ว

    VERY GOOD JOB. THANKS VERY MUCH

  • @79manjinder
    @79manjinder 2 ปีที่แล้ว

    Great detailed video.

  • @thedee5801
    @thedee5801 ปีที่แล้ว +3

    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

  • @adnan3441
    @adnan3441 3 หลายเดือนก่อน

    Very well explained ❤

  • @ryno3888
    @ryno3888 ปีที่แล้ว

    Great information here. Much appreciated!

  • @lucasvincitore4424
    @lucasvincitore4424 2 ปีที่แล้ว

    Thanks for your work, seems efficient and EBM. Greets

  • @kabungoyambayamba3581
    @kabungoyambayamba3581 ปีที่แล้ว

    It's very educative and it's helping me improve how am managing my patients.

  • @_einodmilvado
    @_einodmilvado ปีที่แล้ว

    THANK YOU :)! what an amazing video~!

  • @Killa-Kawalski
    @Killa-Kawalski ปีที่แล้ว +1

    By far, the best logical explanation on knees and exactly how to rehab them. On TH-cam. Congratulations.

    • @Killa-Kawalski
      @Killa-Kawalski ปีที่แล้ว

      Hi E3. What are your thoughts on front leg raises ? Inrespect to potential damage to the knees. Cheers

  • @JKJDINME
    @JKJDINME ปีที่แล้ว

    The best video, thanks!!!

  • @yeseulshin920
    @yeseulshin920 ปีที่แล้ว

    Very helpful. Thank you,

  • @deepak-oe4nj
    @deepak-oe4nj 9 หลายเดือนก่อน

    thank you sir, this video is a big help for me. god bless you.

  • @julia.movement.treatment
    @julia.movement.treatment 2 ปีที่แล้ว

    Thank you so much for such accurate and professional approach

  • @drishtinanakshahi9942
    @drishtinanakshahi9942 ปีที่แล้ว

    thank you for this information filled video ❤️

  • @Seamus_Bolton
    @Seamus_Bolton 6 หลายเดือนก่อน

    Thank you man!

  • @shag813
    @shag813 2 ปีที่แล้ว

    Well done!

  • @ashrafjafari9119
    @ashrafjafari9119 8 หลายเดือนก่อน +3

    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❤❤

    • @helenjoanna49
      @helenjoanna49 7 หลายเดือนก่อน

      Me too. It's terrible. I've also got a torn meniscus

  • @mxtw7910
    @mxtw7910 ปีที่แล้ว

    Brilliant video

  • @omazyzzi4137
    @omazyzzi4137 2 ปีที่แล้ว

    Such a good video! Walked away from this knowing so much😎

  • @Philologically
    @Philologically 3 หลายเดือนก่อน +1

    This guy actually makes sense

  • @steveb9713
    @steveb9713 2 ปีที่แล้ว

    Good tutorial

  • @ericdannenberg4053
    @ericdannenberg4053 8 หลายเดือนก่อน

    Pro set up of expectations. I love the spectrum!

  • @dazedstories.
    @dazedstories. ปีที่แล้ว +12

    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

    • @haroon4944
      @haroon4944 ปีที่แล้ว +3

      My knee hurts while doing these exercises
      What should I do?

    • @wizzyiyekekpolo2578
      @wizzyiyekekpolo2578 ปีที่แล้ว +3

      @@haroon4944 Reduce the difficulty of the exercise and work your way up from there.

  • @g-nick397
    @g-nick397 ปีที่แล้ว

    Very helpful

  • @xochj
    @xochj ปีที่แล้ว

    Thank you!

  • @dr.ruuchissaini1396
    @dr.ruuchissaini1396 ปีที่แล้ว

    Thanks!

  • @marcelowilson-barnett3768
    @marcelowilson-barnett3768 2 ปีที่แล้ว +3

    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

  • @21mejia25
    @21mejia25 หลายเดือนก่อน

    Rehabbed my calf based on your videos last year, now I am here a year later with runner's knee.

  • @rosslongbottom6362
    @rosslongbottom6362 ปีที่แล้ว

    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!! :)

  • @mathwithusman8104
    @mathwithusman8104 9 หลายเดือนก่อน

    Amazing video. Best video

  • @mybusiness451
    @mybusiness451 2 ปีที่แล้ว

    I like way you approach this. A lot of this video reminds me of the kneesovertoesguy stuff which I'm also using.

  • @mikehoncho2900
    @mikehoncho2900 2 ปีที่แล้ว +2

    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.

  • @jakefernandez6623
    @jakefernandez6623 6 หลายเดือนก่อน

    Hello! Requesting for content on quad tendinopathy please! Love your channel!

  • @foxman3374
    @foxman3374 2 หลายเดือนก่อน +1

    Thank you, very helpful. Hope I can do it consistently. Can you please guide on bicycling for patellofemoral knee pain?

  • @sherricox5297
    @sherricox5297 7 หลายเดือนก่อน +14

    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.

    • @dougg4899
      @dougg4899 5 หลายเดือนก่อน +1

      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.

    • @555Swanky
      @555Swanky 5 หลายเดือนก่อน

      Have you addressed your foot/ankle strength and mobility?

    • @joshhazel742
      @joshhazel742 4 หลายเดือนก่อน

      What works? I need helllllp!

    • @slobodanradanovic4757
      @slobodanradanovic4757 3 หลายเดือนก่อน

      Did any of these helped you? Injections?

    • @sherricox5297
      @sherricox5297 3 หลายเดือนก่อน

      @@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.

  • @linamaladil9249
    @linamaladil9249 2 ปีที่แล้ว

    Happy new year sir God bless

  • @sloanNYC
    @sloanNYC ปีที่แล้ว

    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.

  • @kathie1499
    @kathie1499 9 หลายเดือนก่อน

    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❤❤❤❤❤❤❤❤❤❤❤❤❤

    • @darlingly3130
      @darlingly3130 2 หลายเดือนก่อน

      How do you feel?

  • @-factos6519
    @-factos6519 2 ปีที่แล้ว

    Thank you so much!!! This really gives me a lot confidence to back to sport!

  • @dennislauderback8368
    @dennislauderback8368 ปีที่แล้ว +2

    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

  • @Mesrt99
    @Mesrt99 ปีที่แล้ว +1

    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.

  • @sharifafifi7204
    @sharifafifi7204 2 ปีที่แล้ว +8

    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).

  • @antjetautkus5506
    @antjetautkus5506 3 หลายเดือนก่อน

    Thx

  • @liverleef
    @liverleef ปีที่แล้ว +9

    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

    • @MJ-gj6mj
      @MJ-gj6mj 9 หลายเดือนก่อน

      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...

    • @surajsinghbhui7356
      @surajsinghbhui7356 3 หลายเดือนก่อน

      How long did it take for the leg raises to help with the chondromalacia?

  • @cfeitzin
    @cfeitzin ปีที่แล้ว

    Really enjoy your videos, very informative and well presented, thanks al lot.

  • @Arun-Arasan
    @Arun-Arasan 9 หลายเดือนก่อน

    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!

  • @itikutok6568
    @itikutok6568 หลายเดือนก่อน

    Awesome, thanks! I can't really bend my knee so much, so I'll take it slower at first I guess.

  • @VenusianLissette
    @VenusianLissette 8 หลายเดือนก่อน

    thanks :)

  • @scorpiog9467
    @scorpiog9467 2 ปีที่แล้ว +1

    Hi god bless have a good day

  • @mohamedallam5825
    @mohamedallam5825 ปีที่แล้ว

    Perfect

  • @PL-fm3ck
    @PL-fm3ck ปีที่แล้ว

    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

  • @alex31562
    @alex31562 2 ปีที่แล้ว

    Thank m'en

  • @danmesserich8760
    @danmesserich8760 ปีที่แล้ว

    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.