Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, we will receive an affiliate commission at no extra cost to you. All opinions remain our own.

4 Strengthening Exercises For Chondromalacia And Patella Arthritis

4 Strengthening Exercises for Chondromalacia and Patella Arthritis

Chondromalacia can be a tricky condition to treat. It’s like a chicken-egg situation. The condition likely arose or persisted because of weakness, but now it hurts to exercise! Thankfully, there is an established method of treating this injury that can help improve symptoms without aggravating the pain. 

What is Chondromalacia

4 Strengthening Exercises For Chondromalacia And Patella ArthritisThere is a special type of tissue located on the ends of your bones and along the backside of your kneecap. It’s called cartilage and it provides a smooth gliding surface for joints and protects bones from friction during movement. When this cartilage breaks down, it can cause inflammation and pain. The resulting condition is known as chondromalacia.

Chondromalacia can arise from several instances. Be it the aftermath of trauma or wear and tear, the symptoms are all aggravating. Painful movement of the knee, swelling, maybe even a crunching feeling in the joint.

The Importance of Strengthening for Chondromalacia

Exercise therapy is a highly recommended mode of treatment for patients with chondromalacia. Patients that participate in exercise rehab have statistically significant reductions in pain and improvements in function. 

Specific attention is focused on targeting the strength of the hip and knee musculature. Weak hips lead to improper alignment at the knee joint, which can further instigate symptoms and make the condition worse.

4 Strengthening Exercises for Chondromalacia and Patella Osteoarthritis

Clamshell Exercise

Lay on your side in a hook lying position, with knees and hips slightly bent forward. Stack your feet on top of each other, so ankles are in line. Keeping your hips upright (trying not to roll forward or backward) and your feet touching, raise your knee up about 12”, as if your legs were the mouth of a clamshell. 

clamshell with band

Feel the muscle contraction in your upper glute. Lower your leg back down and repeat for 15 reps, 3 sets on each side.

Advance this exercise by adding a strap weight or resistance band around your knee. 

Bridges 

Lay on your back with knees bent and feet planted about hip-width apart. Contract your glutes to raise your hips off the floor. Aim to create a straight line from your shoulders to your hips and knees. Hold for 3-5 seconds, then release back down. Repeat for 12 iterations. 

bridge with band

Advance this exercise by adding a resistance band around your knees to further challenge the outer hip musculature. 

Eccentric Quad Set

Place a resistance band around your ankles while you are seated on the edge of a chair. Your feet should be planted on the floor. Keeping one foot in place, extend the opposite knee to raise the other foot. Once the knee is extended, slowly lower it back to the floor – about three times as slow as it took you to raise the foot. 

Complete 10 repetitions for 3 sets.

Seated knee Extension with a Band

Ball Half Wall Squat

Place a Swiss Ball against a wall and lean your back into it while standing. Step your feet slightly forward. Slowly descend into a squat, as the swiss ball rolls on the wall behind you. Perform a mini squat, descending only as far as your knee feels comfortable. Ensure your knees do not extend beyond your toes. Return to stand quicker than you descended. Complete 12 reps and 3 sets. 

Swiss ball squats

If the repetitions of this exercise aggravate your knee pain, complete a mini wall-sit instead. Find a comfortable squat depth and hold for 30 seconds, return to stand, and repeat 3x. 

Advance this exercise by adding a resistance band around your knees and progressing into a deeper squat.

What to Avoid if you have Chondromalacia

Chondromalacia is typically an overuse injury. Avoid high-impact sports, deep squats, and extraneous activities. Anything that increases your symptoms should be avoided. 

Avoid the following:

  • High impact activities
  • Kneeling
  • Deep squats
  • Excessive stairs
  • Long periods of stationary sitting with knees bent

Chondromalacia Tips for Recovery

Let the pain calm down! Treat your knee right by using ice or warm compresses to decrease pain, light massage over your patellar tendon, and a compression sleeve as desired. 

Don’t overdo it! Jumping back into sports and activities before your body has had a chance to strengthen supporting musculature will only send you right back to the start. If you notice symptoms increasing, you’re likely doing too much.

Take your time! Breaking from your regular habit of exercise may feel difficult, but you can find other low-impact activities to supplement your rehab program. Instead of running, try swimming or cycling. Be patient with the process – it takes time to strengthen! 

Look at your feet! Do you have feet that overpronate (i.e. flat feet)? Grab a pair of supportive inserts from the store to wear for 6 weeks, max

See your Physical Therapist! Your PT can help design a detailed and structured program for your rehab, custom-tailored to your desired outcomes and activity level. They will also be able to provide hands-on treatment to supplement your exercises, like patellar taping and other pain modalities.

Conclusion

The aggravating knee pain of chondromalacia is…yes, aggravating

But with the right schedule of strengthening exercises, you can overcome the pain and get back to life!



Works Referenced:

Chondromalacia Patella. Harvard Health Publishing; Harvard Medical School. 2020. https://www.health.harvard.edu/a_to_z/chondromalacia-patella 

Habusta SF, Coffey R, Ponnarasu S, Griffin EE. Chondromalacia patella. StatPearls. 2021. https://www.ncbi.nlm.nih.gov/books/NBK459195/ 

Willy RW, et al. Patellofemoral Pain. Journal of Orthopaedic & Sports Physical Therapy. 2019; 49(9). https://www.jospt.org/doi/pdf/10.2519/jospt.2019.0302 

From the Physical Therapy Blog

Hip Replacement What to Expect in Your First Week
Hip Pain

Hip Replacement: What to Expect in Your First Week

If you are one of the thousands of people who have recently undergone hip replacement surgery, you may be wondering what to expect during your …

Read More →
Ankle Exercises for Runner
Foot and Ankle Pain

Ankle Exercises for Runners: Strengthening, Stretching, and Loosening Up

Regular running brings loads of health benefits, like improved mental health and mortality, decreased cancer risk, and countless more. Yet, it also brings loads of …

Read More →
How to Strengthen the Tibialis Posterior
Foot and Ankle Pain

How to Strengthen the Tibialis Posterior: A Helpful Guide

The body is a complex arrangement of muscles, tendons, and joints. Repetitive stress can play a wicked toll upon any number of these structures, causing …

Read More →
Back Pain

Lower Back Pain: Treatment of The QL and Lateral Back Pain

Although many things can set people apart, back pain in the QL muscle region is not one of them. It is reported that over 65 …

Read More →
5 Great Exercises to Strengthen the Soleus Muscle
Foot and Ankle Pain

5 Great Exercises to Strengthen the Soleus: What, Why, and How

One of the most underrated muscles in the body is the Soleus. The Soleus is a deep muscle in the calf that plays an important …

Read More →
Physical Therapy

Hands-On PT Pros Push-Up Board Review: What You Need to Know

Working out from home has boomed over the past few years. With our busy schedules and health concerns, it’s no surprise that working out at …

Read More →

Disclaimer: The information provided in this post is for educational purposes only. This is not a substitute for a medical appointment. Please refer to your physician before starting any exercise program.