What exercises NOT to do for Chondromalacia Patella!
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- เผยแพร่เมื่อ 5 ก.ย. 2024
- Let me tell you exercises that you should avoid because they're going to compress your knee joint more and make your Chondromalacia Patella problem worse as time goes on. First one, straight leg raises or straight leg lifts, picking up your leg just like this. Another one leg straight tightening your quads. This is called quad sets or quad contractions. Sometimes we'll have you push down against a pillow or a towel, but you're tightening up these muscles in the front while slides absolutely terrible for your knees. They're going to force you to use your quad muscles a lot. And chances are, if you've done these, they're making your knee pain worse during the exercise and you're probably scratching your head. This is healthy for your not leg extensions. The machine that has a pad right here that you push against and there's weights on the side. Terrible. You might get that false feedback that you're getting a good workout because you can see your quad muscles getting that pump in right after you get off the machine. You feel just all the blood and your muscle. It feels good, but it's making your knee problem worse. You need to stop.
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
you tell us what not to do but never give the alternatives
Ask him how to get stronger
Him: Here are 10 things not to do, to get stronger.
for real
Obviously you don’t follow his channel. So much information
I so hope this is seen & helps so many people. I did all these exercises on & off for decades! -- aware of the pain I felt but ignorant of how damaging they were. Still working on my glutes now instead. Better late than never!
How are you working on your glutes with chondromalacia? We're basically blocked from doing most compound movements.
Wait, what?
I've been to 2 orthopedists and they BOTH told me to strengthen my quad muscles. Why is it so wrong now?
All these exercises were recommended by my local physio therapist and still have knee pain. Now I now why. Thank you doctor! God bless
Same. And after i did them my knee flaired for a week. Bet they wonder why i don't go back.
@@mohergenrader2113hey what other exercises did you do to heal?
Today I got diagnosed with chondromalacia and my orthopaedic doctor told me to go to physiotherapist for exercise, but I’m scared he will tell me some wrong. I would appreciate if you can reply me
Thank you so much for this...initially after knee pain when I didn't know better I did almost all these as it was suggested by some other physio for knee stiffness and pain became worse.thank you so much
Hey AroundTheWorld! You're very welcome!
Yeah, so others say you should do these exercises
Holy crap. Every one of these are exercises I was told to do to fix my knees!
Ok, well I've avoided quad work for like 3 years and now i have a lot of atrophy.... you can't just *not* train your quads forever. When do you start quad work?
There are quad exercises that put very little pressure on the cartilage, for example the ones where you lay on the back. It's important to work under the supervision of a physical therapist.
Flexion above 60 causes the highest friction b/w patella and femur.. in my opinion at complete extension it has least friction. For that reason it is safe to do SLR, wall squat 45degrees. With CMP if weakness of muscle is reported then stretching it would be best option.. of course at right angles. I am open to discussion if I am missing anything
Wow this is crazy it's exactly what my physical therapist had me doing
SAME
Me too having me do all these exercises strengthen my knee
yeah because in your case it might be the right choice of exercises. There is no bad exercise - you just have to use the right exercises for the individual patient. this video is really bad - wrong conclusions
@@neXoRHDare you sure about that ?
THANK YOU for this informative, extremely helpful and concise video. Keep them coming! All the best!
Never would have thought of this... these exercises are so common! Thank you so much!
You're very welcome Valerie! 😊
My doctor told me the wall squats are actually great to create the right strength for my quads but to hold for 45 secs. That way my muscles will get stronger then I wont apply too much pressure on my knees. Also I use the elastic bands to to my leg raise but never with my legs completly straight. I think it woukd be helpful if you could teach how to do the right exercises as well.
That’s great advice on what not to do… can u show what the proper exercises are?
Hey Jason, sure thing! Here is a video going over the Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better: th-cam.com/video/0War8DA1Fww/w-d-xo.html
Hey doc, I'm presently in this problem and have done all these exercises also gym cycling recommended by doctor which made my pain worse also after cycling i find my muscles to be tightened like hell. Thanks for the knowledge. Between can this problem be cured permanently ?
Sorry to hear that you’re dealing with this problem and getting worse with exercises. Yes cycling can aggravate this too! This can often improve enough for people to get back to doing anything they want to. Here’s a playlist that could help show you what to work on: “Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
Thank you very much doctor for all your help. I want to ask you this question. Would it also be beneficial for us to develop the VMO muscles?💓💓💓💓
Thank you...I was doing them and not feeling better anyway!!!
Ughhh. My physical therapist has me doing 3 of the 4. My knees are in horrible pain now I know why 😡
Hey Christina, sorry to hear that you are in so much pain! Hopefully you have found this video useful!
Thank you Doc for sharing Ur heart.Gid bless.
Thank you so much
You're welcome!
Thank you!
You're welcome Wren11!!!
Are straight leg lifts to the side or back okay tho? Thank you for your great videos!
Oh....Thank you so much.
Hey SSV! You're very welcome!
I don't know what you're talking about 🤔 my orthopedic specialist adviced me to do straight leg raises with activation of my quads and my CP has never felt better.
Hey Angeltear, it might feel better in the short term in some people but in the long term it feeds into the root problem. This could make the pain come back later. Potentially worse. In case you want to learn more, here’s a playlist that explains more: “Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
@@epmanualphysicaltherapy update: I've been doing straight leg raises with my leg tilted towards 2 o'clock to better target the vmo and the pain has significantly improved. I no longer have it sitting, standing up and using the stairs, only mildly when I attempt to kneel. The clicking has diminished a lot to a point that it's not constant anymore but happens a very few times throughout the day. I think strengthening my vmo the way my orthopedic told me is helping my patella track back in the correct place again thus healing my CP. Straight leg raises are working well for my case, but thank you for your concern. ❤
@@XxANGELTEARxX8and you did have Chrondomalicia?
I can’t believe this. I did all of these in PT. My knee problem did not get any better! I still do the quad sets to get synovial fluid moving. I guess I should stop those? Instead try to get the joint moving without pressure on the quads?
Good warning to stop working Quads. Need to work contracting GLUTES and stretch hamstrings and calves.
Ok then what are the recommended exercise if those exercises are not good?
Glute work.
Hello, I appreciate your videos but I see in comments that people are asking what’s the alternative and you don’t reply back to them. It sounds like there is no quad exercises to perform unless I’m missing something.
Hey matterafact, the answer is usually to get stronger glute muscles. This playlist will teach you more: “Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
I was recently diagnosed with chondromalacia patella and I do all of these exercises and more, im actually getting better i been in rehab for almost 8 weeks now, but I still can't do leg extensions honestly.
Any other Excersies to strengthen the quads instead of these?
Nobody will answer this.... not even therapists.
How can you strengthen your quad if you're "not supposed to" ?
OH MY GOD. my physical therapist tells me to do all of these..
Im as much confused as you are too! I was told to strengthen my quadriceps, been sent to the leg extension machine, straight leg lift ups, etc… Jesus! 😮
Same here
same
Did you get it fixed? If so, what did you do?
I just started seeing a new physical therapist for my chondromalacia patella, and he is having me do a lot of exercises involving bending my knees/squatting and the leg extensions you mentioned last. Would being hamstring dominant, which my physical therapist said I am, change any of these recommendations? My understanding is that hamstring dominance is less common vs. quad dominance. He didn't deny how crucial glute involvement is, but these initial exercises he is recommending sure seem quad focused so I'm confused.
Thanks very much. I’ve done all those bcos I thought strong quads helps knees😢
And I don't do them anymore. Yes better later than never!
Great that you're not doing them anymore Kathy!
@@epmanualphysicaltherapyI got a question my doctor told me I have patellar tendinitis and I haven’t been able to play my sport for 5 months is it possible that I have chondromalacia patella and not patellar tendinitis because my knee does crack and it gets better with leg extensions but I don’t know?
@@TOXIC-fo2bc same here how r u now
does anyone have recommendations on how to strengthen your quads without upsetting your knees? i’m only a sophomore in highschool and i got diagnosed w chondromalacia but i play basketball. i try to workout to strengthen myself for the season but i find that most leg workouts upset my knees. any advice?
Hey Jordan, sorry to hear about your knees getting upset with the workouts you’re doing :-(
You’ve likely got to work on your glute strength. The videos in this playlist will explain much more: “Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
Are we allowed to walk?
Yes.
I think mines already worsen through the years it doesnt hurt butt it does pop bloth of my knees do when i extend my leg butt it is kinda disconforting though but my dad just said it was growing pains do ypu know any knee exercises that prevent condromalica knee
What's your opinion on eccentric exercises for quads? Aren't these supposed to lengthen the muscle and help relieve tension?
I have meniscus grade 2 and chondromalacia focal grade 3-4 and my therapist asked me to do all these exercises to make my quads strong. Can I do this as I have meniscus tear?
Me too. I think PT goes by doctors orders and all doctors ever see is distance between tibia and femur.
Help. I have server knee pain. What is the best. J am new to your great services
Hey Pat, sorry you having such bad knee pain :-( we have many videos on knee pain if you are interested in learning more. Here are a few links that may be helpful:
“Knee Arthritis Pain Help”
th-cam.com/play/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i.html
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
“Does Walking Help Knee Pain?”
th-cam.com/video/3ttv66it9x4/w-d-xo.html
“How To Fix Inner Knee Pain In 2 Minutes”
th-cam.com/video/kFLmU4ZHYV4/w-d-xo.html
On a side note, we also have an option to have a virtual meeting with our specialist if you would like to discuss your condition. Here is the link for that:
Virtual visit link
www.epmanualphysicaltherapy.com/virtual-visit/
Oh thankyou so much for your comments and videos. I will keep you informed of how I am doing. 🤗
Hello..I have chondromalacia patella grade 1..my knee had dislocated 4 times before..last time was in 2020..now I'm doing yoga and karate..in these martial arts there are stretchings you mentioned.. what should i do? Should i stop?
Should avoid Straight leg raises 😮??? But doctor, I was advised to do straight leg raises exercise for chondromalacia patella!😢
Please advise me... should I stop this???
Thank you so much it is very helpful but if it is possible your writings fade more slowly very fast removed and it is hard to understand
I dislocated my patella and they told me to do the first two exercises 😬 is that bad or is that okay for a dislocation
Ok. So what do we do instead of leg extensions? And how do we build glutes when we have this problem?
Great question! Check out this playlist to learn more about what to do to help your knees if you have chondromalacia patella “Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
So you dont need to strengthen your quards then? Or what?
Hi Funny, We understand that the advice about limiting hamstring and quad exercises may seem counterintuitive, but let's think of it as finding a balance, just like a seesaw.
When it comes to knee pain and muscle imbalances, the hamstrings and quads tend to be more dominant, like the heavier side of the seesaw. This can put excess pressure on the knee joint, leading to discomfort and potential issues. Our suggestion is to focus on strengthening the glutes and engaging the core muscles, which act as the other side of the seesaw, helping to restore balance and reduce strain on the knee.
You can go back to working the hamstrings and quads as soon as you are confident the glutes are stronger. You will know when the pain subsides in your knees but you will need to make sure that the strength in the glutes, hamstrings, and quads are balanced.
Of course, we acknowledge that everyone's situation is unique, and what works for one person may not work for another. We encourage you to listen to your body and if you don't feel like focusing on the glutes is going to work for you then do what feels best. 🙌
Why do all the physical therapists recommend all these for sore knees?
Hi Theresa! Great question! Many physical therapists are used to treating patients right after surgery. If you haven't had surgery, then those exercises are not right for you. Physical therapy specialists are more suited to treat non-surgical conditions.
How about elliptical machine, incline walking, or lateral elliptical machine?? 😊
Eekk..what exercises should I do . I thought you said need to strength quads . ?? I miss understood .
Wall sit 90° too ?
Hey Ashkan! The 90 degree wall sits require a lot of quad strength, which puts a lot of pressure through the kneecap and into the knee. We want to be concentrating on glutes instead.
So what the fix, I’m dealing with this problem
What about knee extensions but using what’s it called … the band instead of machine ?
So what if your quad muscles have weakened due to chronic knee pain?
Is it ok to sit on our knees if we have a mild injury? Or would you recommend not?
Hey Hadia, try to avoid putting extra pressure on your knees until they get better. At this time, offloading your joint and improving your muscle balance & strength will be your best allies.
If you are interested in learning more, here is a playlist with more information on kneecap pain:
“Knee Cap Pain Help”
th-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
You might also want to learn more about the 28-Day Knee Health & Wellness Boost Program:
www.epmanualphysicaltherapy.com/knee-health
When can we start squats after we experience pain in knee and it is grade 1 chondromallecia
So how do we strength our quads? Any other exercise
Hey @kingoflove8595, if you're dealing with chondromalacia patella, you should be avoiding directly strengthening your quads until your knees have been healthy for 6-12 months. Focus on glute strengthening so that you can take pressure off the knee cartilage and allow it to heal!
I can see my patella tracks to the outside but they give these every time. Not helpful at all and causes swelling.
PLS HELP Bro what should i do, i have patella alta, chondro malacia gr2, and Luxatio patellae recurrens M22, i never had any problems withy my joints, bones, muscles..., i trained a lot of different sports, and all of a sudden i started getting injured more and more...
Hello sir, ive seen in one video of yours and youve advised to do these all for chondromalacia patella. Now, you are showing they shouldn't be done or it may get worse. Sir, could you please clear this.
Hey jovancy, you might be mistaking us for someone else? We’re very consistent in what we say about the body. Here’s a playlist of all our chondromalacia patella videos:
“Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
How should I sleep?
Show us what’s bad but also show what’s good. If we cando that we gonna do what??
what would be good then?
Hey Lynn! Check this video out: "Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better" th-cam.com/video/0War8DA1Fww/w-d-xo.html
Can i do squats?
Hey Anastasia, It depends on the nature and the severity of the problem. You might be able to do them with proper form and ensure you are targeting the glute region and not your quads and hamstrings. If you feel any pain you will need to lower the intensity. If the pain persists please stop the exercise. In case you are interested we do have additional information and exercises you can view in a playlist we have compiled for knee cap pain. You can check it out here:"Knee Cap Pain Help"
th-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
We hope you feel some relief soon. Please take care! 🙌🧡
how about stationary bike? helps or not?
Hey @happyvalleytech! Using the stationary bike will work more on your quads which can lead to increased rubbing of the knee joint. We recommend strengthening your glutes instead to help Chondromalacia Patella! Here are two videos on glute exercises that might help! :-)
“Top 5 Glute Muscle Exercises For Knee Pain” th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain” th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
@@epmanualphysicaltherapy What about for quad strengthening and muscles growth?
Are squats, leg press, leg extensions bad?
Hey Ron, thanks for your question! They might not be appropriate for you at this time if you have a muscle imbalance. Focus on building your glute strength as much as possible, getting your knee pain under control, and making sure you can engage in such exercises without over relying on your quads.
Here are some videos you might want to watch:
“8 Reasons Why Quad Strengthening Absolutely Hurts Your Knee”
youtu.be/rw5svBLq
“3 Reasons Why Strengthening Your Hamstring Makes Knee Pain Worse”
th-cam.com/video/kG31BO155BA/w-d-xo.html
@@epmanualphysicaltherapy thank you. I'll check them out
So what do I do? My therapist has me doing all of these... why isn't there a video on WHAT I can do instead?
Hey Jessica! So sorry to hear about your chondromalacia patella pain! Here is a playlist with all of our content and exercises for your specific problem :-) Check it out:
“Knee Cap Pain Help”
th-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
Agree! Don't do these Kathy like idiots in my exercise classes had us do! Glutes!
Hey Kathy, these exercises might be good for some people that don't have knee issues and don't have an imbalance in their muscles. But you definitely should stay away from these if you have knee pain!
Hello,what about squats without weights?
Hi Deividas!👋 Squats with or without weights are going to work out the quads. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain help. You can check it out here:
"Knee Cap Pain Help"
th-cam.com/play/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2.html
We wish you all the best in your road to recovery. Please take care! 🌟
What about VMO muscle exercises ? Like raises while having a ball under your know when foot turned outward ?
Can I do butterfly while lying on bed
Hi Dikshasharma, Yes, but it would be best on a harder surface if possible. 🙌 Just in case you are interested we have a playlist for chondromalacia patella. You can access it here:
“Chondromalacia Patella Help”
th-cam.com/play/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE.html
Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not.
We hope you found this information helpful to you. We'd love to hear how you are doing as you progress. 🧡 Please take care!
@@epmanualphysicaltherapy thank u so much for prompt reply. Recently my patella got dislocated slightly. I have done kinesiology taping gor that. I have genu valgum also. So butterfly stretch will help in external rotation of hip and chondromalacia?
So now it's a sin to work out your lower body.. what is this world coming to
This set of advices can’t be reliable bcos the knee has no muscle but need support in order to avoid weakness.
Off course a diet of plenty salt so you drink lots of water, good oils and gelatine will ensure tendon and synovial fluid are adequate. But these are not exercises.
I hope by now you the publisher realise that dehydration is a fundamental cause of knee pain; not the exercises you blame; which are good for other things.
Hey Milko! Hip and foot muscles are mechanically in the best position to control the knee joint. Quad muscles are the power muscle and therefore add lots of COMPRESSION to the knee cap...this leads to chondromalacia patella.
Hydration is important, but it only really becomes a priority when there is chronic long-term dehydration and electrolyte imbalances. In that scenario, usually there are worse problems to deal with like organ failure and widespread muscle cramps.
It is possible to view the cartilage in the knee to be dehydrated as a result of the compression forces that push water out of the cellular matrix in the ground substance of the cartilage...but it won't be possible to fully rehydrate the cartilage if there are still excessive compressive forces from the quads.
Quad exercises are best for when the quads don't activate very well, like right after a knee surgery or traumatic injury. But if that is not part of the case, glute and foot muscle strength need to be addressed.
@@epmanualphysicaltherapy thank you for explanation but I wonder if a patient with worn out surfaces of the bones that glide and rub against other can perform an exercise.
I guess western medical theory lays emphasis on something else instead of using that which the body needs for repair and maintenance: food.
Not only that! Diet has a lot to do wth recovery! Tired of giving all this free info. Just tired of this incomplete data. Flour...sugar fried food = inflamation
Inflamation = PAIN
I can attest to the damage done by these often recommended exercises. That's why I refuse to go to pt anymore. They aren't looking at my particular situation just prescribing the same thing for everyone.
Worst concept you have
Omg... All website suggested to me this exercise.... 🥲🥲
@chrisholdenrealtor