exercises for chondromalacia

[ninjabirdman]

i've been doing some reading on the internet (ya, i know, but it's cheaper than doctors ), and have self-diagnosed myself with chondromalacia

it looks like the treatment is rest and pt, so even if i'm wrong i shouldn't hurt anything. the muscles i want to work are quad/hamstring and avoid anything with flexion over 90deg. what i have planned now is stationary bike riding, leg curls (hamstring) and leg extensions (quads).

anybody have experience with this and/or have other exercises to add? specifically, anything that targets the medial quad (weakness here is often the cause of chondromalacia)

thx for any help

[Vinman]

there are many causes of chondromalacia/patello-femoral tracking syndrome or any of the other names it is known by.

many times hamstring tightness cna be involved as well a alignment issues at the hip/or ankle, leg lenght differences, weak hip abductors, weak VMO, poor core strength etc.......

You could begin with some short arc knee extensions(0-30 deg) and straight leg raises as well as some single leg balance to strenghen the quad and the hip in a functional pattern. And make sure to stretch the hamstrings.

[ninjabirdman]

short arc = sitting with legs straight out and lowering to 30deg, then raising to straight again? progress with weight, or leg weight is plenty?

you mention alignment at the ankle . . . would pronating be one of these causes?

thx for info Vinman, anything I can learn about this is very helpful.

[Vinman]

a difference in ankle pronation can contribute sometimes. Pronation causes increased rotation of the lower leg. wich can effect the patello-femoral joint via the attachment of the patellar tendon to the tibia.

your short arc description is correct. Can also be done while sitting on the floor with a soccer ball /basketball under knee. begin with just weight of leg then progress after several days.

[ninjabirdman]

awesome, i'll give those a try.

[haydukelives]

it can put a lot of pressure on the undersurface of the patella and make it worse

[ninjabirdman]

what's a better way to work quads? or should i just back off of them and do low-weight short-arc extensions as i have been since vinman suggested them . . .

god damn it's annoying when my body doesn't operate properly

[Vinman]

SAQ and SLR's add weight as you get stronger and balance until things start feeling better. hamstring stretches are important too.