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

[@E3Rehab]

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

[@truepotential206]

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]

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]

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

[@brady6584]

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]

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.

[@moonlitmellie]

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]

Doctors are such douches.

[@eagerme6286]

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]

Do u get crunchy noise when bending the knee ?

[@thanksmaybe4103]

My doctor said have you tried ibuprofen

[@mrgrtstrs]

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

[@Chwro]

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

[@snorlaxcom]

Manage that volume/intensity 💪🏼

[@BaekSooyoung]

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]

If traction relieves pain, continue

[@Usr_11ijk]

​@@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]

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

[@donatello0022]

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

[@dazedstories.]

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]

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

[@wizzyiyekekpolo2578]

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

[@thomast6823]

Best physiotherapy channel on KZbin. I'm fairly newly qualified and I recommend your channel to all new starters! Thanks for all you do!

[@tc-3]

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!

[@TomasAGarzonR]

Hey, how is it going, I totally agree with your video but only if your patellofemoral pain classifies as type 1 (Overuse), after having it myself I understood it is not just all size-fit, it can also be caused by other things such as poor stability and mobility specifically ankle and hip, also not my case but others can have weak quads and hips and that can cause pfps. I agree that you should not focus on VMO neither IT band streches but you should classify your injury in categories: Type 1 (Already spoke about it), Type 2 (Muscle performance deficits, what I already said about weak hip and quad muscles), Type 3 (Movement coordination deficits, What i said about stability, specifically when doing single leg squats, also core exersices work well here), Type 4 (Mobility problems such as poor ankle and hip flexibility) , I myself had the combination of 2 things, overuse and poor ankle mobility, i guess that came from ankle stiffness since I am a sprinter, what I did was just to rest and improve my ankle dorsiflexion, now im completely pain free I can do single leg squats with barbell great. I also believe patellar maltracking does not play a significant role in here and that your approach is best for recovering while maintaining strength in the quads beacuse rest alone leds to strength loss, just need to make sure your knee never hurts when doing the exercises. Thanks for your vid, greetings from Colombia.

[@sherricox5297]

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]

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]

Have you addressed your foot/ankle strength and mobility?

[@joshhazel742]

What works? I need helllllp!

[@slobodanradanovic4757]

Did any of these helped you? Injections?

[@sherricox5297]

@@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.

[@chrisbright5095]

Two days of this and my Knee Pain feels so much better. The exercises my doctor gave me were great as a starting point but most PFPS (Runners Knee) exercises are similar with no progression. After watching this i realized im already at Level 3 for most exercises and it is making me much stronger! IF YOU HAVE KNEE PAIN SPECIFICALLY RUNNERS KNEE WATCH THIS VIDEO FROM START TO END!

[@ManojKumar-ti9lb]

Do u have patella chondromalacia..

[@chrisbright5095]

@@ManojKumar-ti9lbi was diagnosed with patellar femoral pain syndrome or “runners knee”

[@ManojKumar-ti9lb]

@@chrisbright5095 all are same

[@hammaadurrehman1459]

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

[@alexandru.marinica]

did you read the disclaimer? it's just for entertainment purposes :)

[@21mejia25]

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

[@kamilkozakowski4229]

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

[@pplusk.]

This is gold. Simple and lucid explanation. Thank you so much. I have been lost trying to fix my knee. I was advised to not walk much even. And I am a runner. Thank you.

[@Richard-ee8qo]

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

[@ashrafjafari9119]

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]

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

[@haagensvihusklingen8472]

The quality of these videos are unparalleled

[@Killa-Kawalski]

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

[@Killa-Kawalski]

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

[@robertvaness7155]

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.

[@nickthompson7292]

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

[@silasnew15]

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

[@quincysutton9136]

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

[@mylesmw]

@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]

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

[@Philologically]

This guy actually makes sense

[@ThePhysioBros]

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

[@allaround6960]

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

[@Cass-so8uj]

Thank you so much for explaining “the why”

[@foxman3374]

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

[@thedee5801]

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

[@lucianopinto7898]

This is the perfect channel for me

[@Monastirski]

One of the best channels regarding physical therapy

[@rosslongbottom6362]

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!! :)

[@mikehoncho2900]

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.

[@Melanie-jz6op]

I like that you included a study with women, thank you ❤

[@melanies.6030]

Ha! I thought the same! 34 years in a medical imaging field, and I nearly spit my coffee going "Wow, that's rare!" when he showed that journal paper. I think I really lucked out with my orthopedic surgeon who went over in detail many gender+ age-related tailored aspects of my knee surgery (knee reconstruction after ski injury). One size definitely does not fit all. And my PT was like this guy...they're really the unsung heroes!

[@PeachBoiASMR]

It’s great to see people giving the most current information about this condition as possible. I have been suffering from this for about 7 months now and am getting a bit better now so I hope this information will help.

[@aicao5396]

Hi , Are you good at steps on the videos ? I’m in the same condition, so i need a accurate review, thank you so much

[@move_with_simm1320]

@@aicao5396 hey buddy this advice has helped me with my knee pain and I’m progressing quite well . Plus I would suggest u to watch a video by squat university on 4 tips for knee pain that might help as well. But this video right here is an absolute treasure .

[@aicao5396]

@@move_with_simm1320 year buddy, thank you so much, wish you the best 🥰

[@OOO-jt8ug]

How are you now?

[@PeachBoiASMR]

@@OOO-jt8ug my knee pain is pretty much gone. I can do everything I did before. I didn’t just do these exercises but I can say they definitely help.

[@DeepakVishnuD]

Very well explained!

[@mmueller1473]

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

[@kathie1499]

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]

How do you feel?

[@mrgood8378]

this guy is good

[@ace_798]

Fantastic detailed video, thank you

[@Harizz1337]

Very informative video. Thanks for the effort :)

[@ap2752]

Superb quality as always thank you

[@pabita07]

just what i needed! this is godsent✨🙏🏼

[@DR-iz9tg]

Great Video. One of the best ones out there.

[@combatwombat9266]

Wow! My knee feel better with just doing 3x 20 reps of each recommended exercise, I have a bit more range of motion without pain with just 1 exercise session. Thank you so much!

[@xolf8139]

What happened since then? Did you keep doing them consistently and if so did it work? I always feel slight pain which is ok but when i wait in line for 15-30mins and walk for 1-3hrs the pain increases alot. I hope you could reply and tell me if it worked out good for you. Thanks in advance

[@unstoppablegaming7347]

⁠@@xolf8139what about you is your knee ok now? Please reply

[@thomassilver3200]

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

[@bird.1980]

I've been concentrating on vmo and wasnt seeing much result. A big difference has been in the forward leg drop down for me. My grinding has gone down 50%

[@Sassafraschas]

Wow! This gives me hope!

[@sushmamishra8231]

Really? Did it help you? You had chondromalacia patellae?

[@sloanNYC]

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.

[@sirrobinofloxley7156]

Brilliantly explained, thanks for sharing. Personally I've found sugar intake can affect my right knee, don't know why, but when I lay off the sugar it miraculously improves greatly. Though, I would also say that it's maybe a different condition to what you're addressing here, or may not. What I've found is certain food intake can cause, maybe, inflammation, and drinking lots of water can help flush the inflamers away from the joint, which will no longer be painful and function really well.

[@andym7304]

Since you mentioned noticing the sugar intake causing the problem, it could be a fructose intolerance contributing to the inflammation. It took me a while to discover my seemingly randomly timed joint pain, without performing any particular exercises that would have caused the pain, usually in a particular knee, was caused by my high fructose intolerance.

[@sirrobinofloxley7156]

@@andym7304 Yes, honey too, Ben Patrick posted a good video about it the other day regarding 'insulin sensitivity' as a result of training.

[@oscarm.4078]

Yup sugar affects me also

[@korniltsev]

In the first part of the video, author refers to studies/researches while talking about Crepitus, Chondromalacia Patellae, Patellar Maltracking (VMO, IT Band, & Taping). Next, while talking about stress and exercises - no studies or papers or researches. "There is no good or bad stress for muscle/bones/etc" - why? are there any numbers/experiments/studies? The author recommends to do exercises, but why? Are there any studies compared to other studies/no treatment? How good is this approach? What is success rate? I am not saying I disagree with the recommendations ( I could not find anything better). This comment is just a feedback to demonstrate strange lack (unless I miss something) of evidence in the second part of the video. Thanks for the content!

[@BrownSugar105]

Thank you a really helpful and thorough video

[@riteshmasqured]

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

[@SiddharthSukhwal]

He knows way more than most sports surgeons.

[@NinaIgorRadanović]

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

[@move_with_simm1320]

This video is a undiscovered treasure ❤️

[@PerratonPhysio]

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

[@itikutok6568]

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

[@dennislauderback8368]

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

[@biosskw]

Very helpful and mind calming video. Thanks.

[@deepak-oe4nj]

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

[@jk3266]

Thanks for thorough treatment of the subject.

[@robertshipp9000]

Thanks!

[@E3Rehab]

Thank you!

[@ericdannenberg4053]

Pro set up of expectations. I love the spectrum!

[@brandonguzman2757]

Patellofemoral Pain Crepitus Chondromalacia Patellae Patellar Maltracking Would these categories of pain also include Patellar Tendonitis or is that a completely different condition not covered by the analysis and advice offered in this video?

[@hikerJohn]

I have PPS but mine does not fit your descriptions. It never hurts squatting, squatting makes it feel better. It does not hurting from jumping. Never hurts kneeling but sometimes getting up from the floor. It hurts going down starts or down hill hiking at above a certain angle and it hurts if trying to walk in a slightly squatted stance and that's about it. Maybe trying to go sideways up stairs but who does that? It does not make noises most of the time but maybe I just dont notice any. My NECK makes noises. It hurts less running down hill than walking down hill. x-ray shows no damage, wear or misalignment. Manipulation shows no looseness of the joint. And yet I had to completely stop all hiking even short distances for 3 months . Now after after returning to normal activities for 3 more months it's about 90% cured but I do still get a shock of pain on occasion while hiking . . . It seems the same treatment that worked for Plantar Fasciitis is working for PPS which is to not do anything that makes it hurt and return to exercise after it quits hurting and work into it gradually doing less than you think you can tolerate at first. In my case the activity that seemed to help the most (after 3 months rest) was walking backwards up a 1/10 mile steep hill. I can only do that sissy squat by holding on to something so I thing I will keep trying that one. (I'm 68 years old and an avid hiker/backpacker) I'm now up to hiking 20 miles with hills 2-3 times a week training for next years long distance backpacking season. After going through the exercised the one that still hurts somewhat is the lateral step down but I havent moved around much yet today so I'll try that later in the day. I did 20 miles yesterday and burned 5200 calories according to Polar and Strava (seems a bit high) so I'm a little stiff. *** This video is VERY encouraging, I'll be doing all these exercises (I'm already doing a few of them) It's great that you show clear images of each exercise with labels so I can simply do a screen capture and print them and hang it on a wall. You are the only one Ive seen that did this.

[@초쿄볼]

Are these exercises good for Knee-cartilage weekness??

[@josiahjones9521]

I guess I'm gonna start this. Have patella femoral pain in both knees.

[@logang2794]

Suffering with Chondromalacia for 25 years.. I swim , walk and ride a bike these days to keep fit..have never been able to get back to running with an acceptable level of pain. Miss the running but hurts too much Might try this rehab protocol

[@tr6151]

@Logan G I too am suffering from Chondromalecia. Do you mind sharing how long you are able to walk and how you manage to avoid flare ups or if they do how long they last.

[@RyogaEchizen]

@@tr6151 hi does it work?

[@tr6151]

@@RyogaEchizen Did not say I have tried these exercises. I was just asking the @logang2794 how he managed the condition for 25 yrs. In my view, these exercises look too challenging for someone with Chondromalecia.

[@juanmartinpayne8332]

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

[@scorpiog9467]

Hi god bless have a good day

[@Arun-Arasan]

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!

[@jakefernandez6623]

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

[@MWB_logic_reason_respect]

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

[@XtreamTechnology1321]

did you had any improvement?

[@zzc8505]

You have a video about tendinitis. So, how can one tell whether the pain is tendinitis or patellarfrmoral pain?

[@HC-bw5sw]

Thanks for the video. Much appreciated

[@Slimmbeatzzz]

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

[@yosepheyehdego1589]

VERY GOOD JOB. THANKS VERY MUCH

[@rufatahmadeus1801]

very informative. Thank you!

[@sharifafifi7204]

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).

[@adnan3441]

Very well explained ❤

[@ryno3888]

Great information here. Much appreciated!

[@julia.movement.treatment]

Thank you so much for such accurate and professional approach

[@omazyzzi4137]

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

[@larainewhite]

Thank you for this video! I have PFP and also POTS so some of these are really hard for me due to my POTS symptoms but I am sick of having knee pain and I hope the exercise can help my POTS too

[@renu653]

I have POTS and knee pain too.

[@zidane6165]

Any updateS?

[@lucasvincitore4424]

Thanks for your work, seems efficient and EBM. Greets

[@qwernomad]

I would just like to ask: how should I treat pain? What level of pain is acceptable in order to progress further and improve the pain in general?

[@mybusiness451]

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

[@ElijahG98]

Thanks for these videos, has really helped. I've had theories of what seems to make my knee hurt more but didn't have any solid info. I'm still not sure exactly what my knee issue is, if its a tendon issue or this (or something else). I've watched your videos for both. Luckily the treatment seems to be fairly similar. Most of my pain while doing movements is at a specific amount of bend. But once my knee hurts the whole area is sore regardless of knee bend. Hopefully it improves over time as I work it. I'm trying to hit the point of being able to haev a real leg day. I can Bulgarian split squat and deadlift but I cant do real squats with weight.

[@Chris-sg4th]

It could be that your hip flexors are tight and rectus femoris which pulls on the tension pulling the patella higher than it needs to be. Or it can be weak muscles which you other muscles comprise for.

[@solar_cpg8833]

Same I’ve just been wearing a compression sleeve

[@amirjasem549]

@@Chris-sg4th and how to fix this problem

[@Chris-sg4th]

@@amirjasem549 it can be stretching/ strengthening your hip flexors. Activational glute exercises.

[@youmaddymyday]

Hello! How are you now? Did something help?

[@koDiacc]

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

[@drishtinanakshahi9942]

thank you for this information filled video ❤️

[@siccboi3802]

Just what I needed. Thanks

[@_einodmilvado]

THANK YOU :)! what an amazing video~!

[@yeseulshin920]

Very helpful. Thank you,

[@TheRohitpuri]

Keep up the good work ! Thank you !!!

[@JKJDINME]

The best video, thanks!!!

[@ebp_osteo]

Hello Marc, I was wondering if you had any reference regarding the natural history of patellofemoral pain if there is any? Best Regards

[@ggvideonow1]

Thank you! Wow !

[@wizzyiyekekpolo2578]

This is such an amazing video thanks. I was just wondering when the knee pain goes away do I keep doing the exercise? And will the pain come back if I stop?

[@milanorichie]

I'm wondering the same 🤔

[@dned4289]

I have patellar knee pain for 8 months now, my quads are completely gone, Mri says I have Chondromalacia grade 3, tried to do exercises but it’s too painful, yet my doctor here in UK says Chondromalacia doesn’t mean anything and treatment offered is just cortisone injection.

[@xochj]

Thank you!