If you are suffering from intense pain in one or both knees, you may be suffering from Chondromalacia. Individuals would experience severe pain riding through their knees and thighs when they are involved in a physical activity or even if they are sitting for long stretches. Another symptom is increased pain while walking up stairs.
Chondromalacia, medically known as Chondromalacia patellae (CMP), indicates damage to the cartilage under your kneecap (patella). Overuse, injury or muscle weakness leads to the softening or degeneration of the tissues around the kneecap. The kneecap loses its natural shock absorbing quality. Weak thigh and hip muscles may also contribute to the intense pain.
While simple treatments such as rest and applying an ice pack to the area might temporarily relieve pain, you might consider a few exercises for chondromalacia as part of physical therapy to heal the kneecap. In some extreme cases of chondromalacia, the individual might need corrective surgery. Any wrongly practiced physical activity will only deteriorate your condition; so do not hesitate to go to a specialist first.
Here are a few exercises for chondromalacia that your doctor may prescribe as part of physical therapy:
• Illiotibial band stretch: Position yourself by crossing your right leg in front of your left. Keep your hands together loosely and start moving to the floor on your right side, your knee locked. You should sense pressure in the anterior part of your left thigh. Keep the stretch for at least 10 seconds. Repeat with the other leg.
• Hamstring stretch: Stand in an upright position, keep your left knee bent at a 90-degree angle. Hold your thighs with your hands, try to keep them steady. Straighten out your left leg out into the air until you feel the stretch. Hold for 10 seconds and repeat with the right leg.
• Hip abductor strengthening: Stand on your left leg with the knee slightly bent. Raise your right foot slowly above the ground and bend it inwards about 30 degrees. Hold it for 10 seconds, lower your foot and straighten both legs. Repeat with the other leg. Keep your pelvis straight, with the emphasis on the hip muscles.
• Straight leg lift: This is a quadriceps strengthening exercise for Chondromalacia. Position yourself lying on your back and raise your upper body with your elbows for support. Bend your left knee with the foot firmly placed on the floor. Your left leg should be straight. Slowly raise your left leg several inches from the floor without bending the knee and hold for 10 seconds. Lower your leg and repeat the action for both legs 5 to 10 times.
A low impact activity like Yoga can also help to strengthen your knees, improve flexibility and release pressure on the knees through various stretches. Some of the Yoga exercises for Chondromalacia include Janu-Sirsasana (Head to knee bend Pose), Gomukhasana (Cow face Pose), Ardha Matsyendrasana (Half Spinal Twist Pose) and all standing poses like Tadasana (Mountain Pose), Trikonasana (Triangle Pose), Vriksasana (Tree Pose) and so on. Remember to mention your condition to your Yoga instructor so that he or she can modify the poses to suit your needs.
Practice these exercises for chondromalacia only under medical guidance. Even something as innocuous as ill-fitting shoes can cause knee damage. Invest in a pair of activity shoes that fit well and have shock absorbing features. If you have flat feet, consider buying a pair of shoe inserts to support the arch of your feet.