Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better

Chondromalacia patella knee pain can heal naturally with exercise.
It is possible to avoid making your knee problem worse (so you can avoid knee arthritis) AND get back to activities that you enjoy doing.
The trick is that you must do the right exercises in the right way…otherwise exercise might make your knee pain worse!
Usually the glute muscles are the problem in chondromalacia patella, so these 5 exercises are focused on getting your glutes to wake up, get working and gain strength!
Exercises that make you use your quad muscles on the front of the thigh should not be done if you have chondromalacia patella because it will make the problem worse.
In this video, Dr. David shows you all the details on how to do the right knee exercises in the right way so that you can be sure to get knee pain relief and properly heal chondromalacia patella.
Be sure to watch to the end so you can know which exercises to avoid!
🌟 Below are the links to the videos mentioned:
"Knee Cap Pain Help"
• Knee Cap Pain Help
👉 “Does Walking Help Knee Pain?”
• Does Walking Help Knee...
👉 “How To Instantly Fix Knee Pain When Going Up And Down Stairs”
• How To Instantly Fix K...
⚡️28 Day Knee Health & Wellness Boost Program
www.epmanualphysicaltherapy.c...
00:00 Top 5 Chondromalacia Patella Exercises That Make Knee Pain Better
00:40 Tailgate swinging
03:20 Glute Activation
07:21 Bridges With Proper Glute Activation
09:42 Clamshell
13:33 Standing Glute Activation
17:17 Exercises You Should Avoid
22:28 Exercises That Might Hurt And Might Help
#elpasomanualphysicaltherapy #drdavidmiddaugh
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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.

[@RiniHS96100]

Every point you say in this seems so important we may not want to miss. Need to watch this several times to get everything right

[@laurak3614]

Best teacher. I love how you explain everything.Thank you.😊

[@suewright1299]

An excellent video and so very informative! Many thanks indeed 🙏

[@joejo4549]

All of the commenters say thank you for the information and they'll try these but none of them give mention of results

[@Sarah33Kaufman]

Thank you, everything makes sense.

[@Braisin-Raisin]

You helped me enormously by teaching the glute-tightening-walk (I have bursitis)! The moment I forget, the bursitis hurts and then I do the butt-muscle walk and it immediately gets better. Actually, it has already improved quite a bit all around. Also, the dangling of the feet is a blessing - I have an old knee injury that cannot be fixed and I live with and the dangling really is helpful! Thank you! I do your exercises (they all go back to the butt muscles 😄) and I tell everyone: your exercises actually work!

[@Overcome588]

Thank you Dr David for your explanation and encouragement.

[@epmanualphysicaltherapy]

You're welcome @Overcome588!!!

[@fareenahahn5288]

Thank you so much. Love your advise and information. It's working good with me. Best regards from Germany 😊

[@hamnahashmi111]

Omg i can't beleive most of the not to do exercises were recommended to me. Thankyouuu because it actually hurted more and healed lesss

[@glendavermaak651]

Thank you for the excercises for doing this for us. You are so smart and a person understands the whole video. Thank you sò much, thank you. South Africa. Glenda

[@elizabethmccomie-paul1984]

Thank you, thank you, thank you, you are the only Doctor who recommends the best knee exercises. I'm on my healing journey. Blessings ❤🙏🏾👏🏾👏🏾👏🏾👏🏾

[@nancyanderson6741]

About 19 years ago I injured my left knee and my doctor said I had chondromalacia patella and had me go to physical therapy. But sure enough all the exercises that you list as harmful to the kneecap were the ones that I was taught to do---the lying leg lifts from the back position, the exercise bike, the lunging forward, the lowering down the wall and pushing back up with the legs. Over a few months, my knee did calm down but they had me take a lot of ibuprofen and to this day I have tinnitus (a pulsing to my heartbeat) from taking too much of it. Your exercises concentrating on the glute muscles like the clam shell and flexing the glutes while standing, lifting the butt off a flat surface while lying down using only the glute muscles, and the tailgate swinging of the legs sitting on an office chair are helping me not feel as much pain in my knee when I just walk around the house, I've noticed. Thanks for all that you do, Dr. David!

[@carolynetilford599]

I have a unicompartemental knee replacement both knees that now has collapsed again on my right knee. I do not want a revision and total knee but I have horrible bowed leg on that leg. I’m trying the tail gate swings for some pain relief and it really has worked !!!

[@normanmau1352]

David Thanks for instructions. I have got my knee functioning at almost 99% using your instruction to not use my thigh muscles while the clam shell exercise a lot. I also do the 1/8 knee squat a lot to free pain as well as stiffness in my injured knee. My diagnosis was arthritis in the right knee using ultra sound. I am now doing heavier exercises prescribed by a PT Thanks again, Norman Mau Maryland

[@pplusk.]

My knee pain stopped me from running which I love so much and now my lower back has started to hurt. I can feel they’re all connected. I’m going to do these religiously because I do want to get back to running. Thank you so much. Deeply appreciate your efforts. Love the channel. Thank you again.

[@thearb2003]

thank you so much all your videos have been so helpful for my knee pain :)

[@epmanualphysicaltherapy]

You're so welcome! 😊

[@user-mh2ke8rs8e]

감사합니다 매일 운동 따라하고 있어요

[@hildab49]

Thank you so much Dr. David for all ur advice and exercises. God bless ❤

[@epmanualphysicaltherapy]

Hey Hilda! You're very welcome! God Bless!

[@RiniHS96100]

Omg makes so much sense. I've been doing the wrong exercises

[@becalmyoga]

Can’t wait to get started. You’ve given me hope. Thank you.

[@sidharthpunia8366]

How is the response..please reply

[@satenderkumar5285]

Thanks for useful information that makes sense.

[@epmanualphysicaltherapy]

Hey Satender, you are very welcome! Just in case you need it, here is the rest of the playlist on improving your knee health and fixing underlying muscle imbalances: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 In case you're interested, we have a program that could help you get back to being healthy, active and mobile: "28-Day Knee Health and Wellness Boost Program" www.epmanualphysicaltherapy.com/knee-health

[@wayenough]

4 years ago during routine meniscectomy I was assessed at grade 3 chondromalacia. Rehab for that included many of the "don't do" exercises you mentioned but got me back to an active, pain-free state as a competitive rower. I'm now 71 and still active but patella femoral pain in that knee has recently kicked in. I've tried some taping and bracing along with my trusty guad-oriented exercises without success so will give your suggested program a try. Thanks for the videos.

[@epmanualphysicaltherapy]

Hello Wayenough! It sounds like our knee program would be great for you. 71 years old and still rowing keep up the great work! Focusing on glut weakness is also very important when it comes to knee pain, Here are some tips !!!!!!!! Hope to see you starting out program soon! “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM “Top 6 Standing Glute Exercises To Help Knee Pain” kzbin.info/www/bejne/oHWaeoV4m69go68

[@michaelphillips4152]

I've been a PTA for 32 years. I can say that you're right on point and that you provide excellent information to take back to the clinic. Keep the content coming!

[@mmueller1473]

Thank you Doctor David!

[@epmanualphysicaltherapy]

You're welcome M Lynn! 😊

[@mrcheese3981]

Thanks so much for posting all these videos with such a positive attitude towards overcoming cartilage problems. I've been having trouble with my knees for a few years, following an episode when I repeatedly lifted some very heavy weights on my shoulders whilst walking up some steep steps. Yesterday I had an MRI on my right knee (I'm waiting for a left knee MRI), which identified grade 3 medial femoral condyle chondropathy, grade 4 chondropathy with lesions and inflammation on the anterolateral femoral condyle and grade 3 chondropathy on the mid patella. (I'm translating from the French here, so not sure if I have the terms right.) For the moment the only severe pain I get is when walking downhill after a really long hike, but when that happens the pain is so bad that I can hardly walk. I'm doing physical therapy, but it seems to be generalised over the whole body rather than specific to the knee, and I worry that some of the exercises I've been given might make things worse. I wonder if you could answer the question, is this in fact chondromalacia? Also is that the same as osteoarthritis and is it possible to regrow the cartilage with appropriate exercise and diet or only help to overcome the pain? Thanks in advance.

[@Einsteinsmum]

I ❤️❤️❤️ tailgate swinging!! This made all the difference in the world for my crabby ITB knee pain. And I ❤️❤️❤️ your whole channel. Seriously!!!

[@epmanualphysicaltherapy]

So amazing to hear that! Thank you dianemorgan2284! ❤️😊

[@kooale]

I second! THANKS!

[@janegardner604]

Thank you for this excellent education! It is very kind of you to be honest and giving so much detail and explanation! It is helping so much! My knee is healing!

[@epmanualphysicaltherapy]

Hi Jane, You're welcome! Thank you so much for the kind words. We are thrilled that you have been able to feel some relief. We hope that you continue to heal and that we can hear more updates on how you're doing. In case you haven't already seen it we have a playlist for knee cap pain that could be helpful to you. You can access it here: www.epmanualphysicaltherapy.com/virtual-visit/ We wish you all the best in your road to recovery! 🧡

[@venessajacobsen]

thank you God bless you

[@davidl4180]

You're Awesome Doctor David! This is a real life saver video with so much content and information regarding what not to do and why. I feel full confident now I can get better from this and be stronger to return to sport after watching your video. Thank you!

[@bernadinagoenawan603]

Thank you very much, For explaining all the vidio. I need that. I really appreciate. God Bless you young man Sept. 11, 2023

[@PatsyGoGo]

Thank you for your video! The way you explain and show these exercises has been so useful. Now I can find the right hip-knee angle easier. Greetings from Helsinki, Finland 😊

[@epmanualphysicaltherapy]

Hey Paivi, Greetings from Texas! It is our pleasure! Thank you for your feedback because it really does mean a lot to us. We are thrilled to hear that you found this information beneficial. In case you are interested we do have additional information and exercises you can view in playlist we have compiled for Knee Cap Pain help. You can view it here:"Knee Cap Pain Help" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We'd love to hear how you are doing as you progress.🙌 Please take care!

[@yasamanrezvani8469]

Thank you sooo much

[@kalaiarasit7288]

Thank you so much Dr. 🙏🙏

[@epmanualphysicaltherapy]

You're most welcome!

[@zvonimirleko2131]

Thank you

[@hilalkocak_]

thank you so much

[@ascensionhunter]

Wow great information…just diagnosed with patellar chondromalacia and had no idea about glutes and how my quads were taking over all my exercises. Thanks so much❣️🙏🏼🙏🏽

[@khalil6022]

Hello 👋, how has your chondromalacia been doing? Have you been doing these exercises, if so have they worked?

[@user-uc4pf2rt4j]

Best counsel! Every one of the "don't do" were recommended by multiple EXCELLENT physical therapists, and I did them without real improvement, and really focused with determination and gusto to strengthen the weak muscles, lol. I have been working on tailgates for 3 weeks, with amazing results! The other glute exercises are also part of my work to strengthen the underlying problems. THANK YOU SO MUCH!

[@barbaramcnulty4436]

I can't do just glutes...everything else works😢

[@nazleenaheed643]

You are excellent knee therapists. I will try .

[@epmanualphysicaltherapy]

Hey Nazlee! We are so glad you like our content! We would love to hear an update from you in the future!

[@suratgill6211]

Thanks so much Sir... I will do these exercises.....God bless you always....

[@epmanualphysicaltherapy]

Hey Surat, you are so welcome! We are so happy to hear that you are going to give our exercises a try. God bless you as well!

[@litamason9083]

You’re a Godsend! Thank you so much!!!

[@epmanualphysicaltherapy]

You're very welcome! 😊

[@wren1114]

Thank you!

[@epmanualphysicaltherapy]

You're welcome Wren11!!!

[@moab4091]

I fall into this video by merely chance. Truly it's the best!

[@epmanualphysicaltherapy]

Hey Moab, we are so excited to hear that you found our channel! Thank you for being part of our community🙌

[@Vonsat]

Great video! Thanks so much

[@epmanualphysicaltherapy]

Hi Vorasarin, It is our pleasure to be able to help! 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" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We hope you start feeling relief soon! Please take care.🧡

[@Vonsat]

@@epmanualphysicaltherapy thank you so much, I will do! 😊

[@HelloHello-th8cg]

Well informative. Great

[@epmanualphysicaltherapy]

Hey Hello Hello, We appreciate your feedback! Thank you so much. In case you are interested we do have a playlist for knee cap pain help if you would like some additional information or exercises. 😃 "Knee Cap Pain Help" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2

[@reshavarma]

Good information. Can you please suggest the sitting posture for desk job people

[@leonilatopacio7647]

Thanks

[@swaaahtome]

Ive had chondromalacia for maybe 5 years now, has ruined my active life, used to run and powerlift, was very fit and strong. Nothing helps! Ive done every exercise there is. Weird thing is I never had knee issues before being diagnosed, now I am like a pensioner at the ripe age of 30. Truly I feel bad for anyone who gets it.

[@ptejasagar3239]

Have you tried the exercises shown in this video.

[@swaaahtome]

I did of course@@ptejasagar3239

[@Jalpaandsienna]

I'm 38 can just about only do the tailgating, oh and they found artritis too so depressed

[@lindawelburn9140]

@@Jalpaandsiennare tailgating. I find this excellent but roll my foot on a ball. I have a rubber one with spikes on. Brilliant because it can be done whilst sitting reading, watching tv etc.

[@idanmashta]

Feel you man im depressed getting used to a fucked up new life :( i hope someday there will be a true solution

[@olgaullman1937]

😧 This makes sense! During physical therapy my knee would swell up and the pain would sometimes be worse. I was doing almost every “avoid” exercises you mentioned in physical therapy. Thank you for this insight! It’s just going to feel weird working out every other muscle when I exercise but my quads and hamstrings. And that’s okay?

[@chowmarina008]

One round of these exercises my knee started to feel way better thank you. New subscriber here

[@epmanualphysicaltherapy]

That is so great to hear show marina. The most important take for you is to continue doing them. There are time when people feel better and stop and then when the pain comes back they feel it didn't work. This works and you can really stop a lot of your pain you just got to put in the work. You are the way to recovery. Here are some more videos to help you. “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM “Top 6 Standing Glute Exercises To Help Knee Pain” kzbin.info/www/bejne/oHWaeoV4m69go68

[@nataliawaterman9893]

Thank you so much Doctor David, you gave excellent , very cleared and detailed information on those exercises . I am doing them every day but you mention to do them multiple times per day, this is nice idea and I will try to incorporate them even more. Love tailgate ones and other ones as well, trying to figure out how to walk property. , but still totally avoid the stairs as it is activate my quad mascles and make my knees hurt so much . I will continue following your advice as I think it is best possible video I come across and all of your recommendation makes a lots of seance . I found one doctor long time ago who recommend walking like on straight line ( like you doing your steps pretending that you walking on one line and you recommend walking by putting out your feet little bit apart, as it is activate more glutes muscles ) what do you think of walking in one line ? would it be a bad idea? That doctor say that it will take pressure from your knees . Thanks again for such a great job!

[@PrincessAnisha09]

Finally someone who is straight to the point

[@aprilmaness3013]

Yes the "Tailgate Swing" done wonders for me❤

[@epmanualphysicaltherapy]

Hey April, that is awesome! We are so glad this was able to help you!

[@juliettemansour]

I'm so glad I found this!! My Ortho signed me up for PT that was creating my chrondomalacia patella more painful - the very exercises you demo'd here! I got a cortisone injection and laid off of the PT and am feeling better, though not 100%. I'm going to try your exercises daily for a couple of weeks and will report back.

[@MinuteMayne]

Report?

[@juliettemansour]

@Mayne thanks for the reminder. To be honest, I only did these exercises for a few days. My pain is decreasing at a moderate rate every week and I'm able to resume my regular work out. I attribute this to the fact that is my third injury in another area of my body and what I'm discovering is that unaddressed trigger points are actually causing my injuries. With the knee, I've taken the approach of finding the areas such as in my IT band, quads and outside of my calves, working those points (which takes time) and working with a massage therapist too. Everyone is different but this is what's working for me. But I am grateful to this channel for at least signaling that my ortho is not God.

[@nailil5722]

Diagnosed with chondromalacia 4 year ago at the ripe age of 26 and been doing most of these exercises for at least 3 years and a half at this point. The truth is that there is no cure for this condition, only treatments that will make your symptoms better but not make you go back to the activity level you used to have. I did PT religiously, yet I can only dream of going back to playing basketball and have the same agility and movement as someone my age. Everything that involves sustained intense activity for short bursts is out of the equation for the rest of my life. Even simple things like hikes and trails make me feel like I'm 50 already. This is truly a death sentence for anyone with an active lifestyle and into sports, no matter how much I tried I always ended at square one. Good luck to anyone just embarking on this journey.

[@idanmashta]

I feel you

[@EmotionalShredd]

Have the same Problem. It started when I turned 32, now I am 41 and since i was first disgnosed with chondromalacia 9 years ago I had to quit most of the sports I loved inkl. surfing, Basketball, running, Powerlifting.......... It was a shock to me and got me into Depression. But I learned to live with it, accept it and look for alternative activities. Also my kids and wife give me a sense in life. You need to push down youre ego extremly

[@gowthamyarlagadda9103]

Thanks for the wonderful advice! But Dr. David, I feel clicking in the knee while doing Tailgate swinging. Is it good or bad? could you please provide a solution to my problem?

[@carolbenson6524]

Has helped my knee pain. Not sure yet why I'm having the pain...I have an appointment Feb 21 with an orthopedic doctor and I hope we can find out what's going on. You make so much sense! Snowing outside today so I'm going to do these all day today! 👍. Is getting on a stationary bike or eliptical hurting my knee? I've often wondered.

[@juanitavandeweerd699]

Thank you so much for your great explanations on how to do things right and why! Unfortunately I can't figure out where to start, as I seem to have several issues happening in the knee and I'm worried that I will aggravate one of the other issues because I'm not doing them in the right order. I will add my findings from the MRI report I'm hoping that you might just be able to mention to me, what exercises I should start with? The report is for my right knee which has been really painful since Feb 2023 and as I am a cleaner, I am not able to crouch down, or kneel at all anymore, which makes work really challenging. My left knee seems to have the same issues, but is less painful as I've had that going since Nov 2022, however, I can't crouch, or kneel with that either. I'm desperate to get back to where I was before all this happened, I feel like my life is just so limited by all this and the pain is getting me down. If you could just list what exercises I have to do first, then I can look them up on your channels. Many, many thanks for sharing all your knowledge and experience and make them available to people around the world! I'm in New Zealand) Findings: Extruded medial meniscus with degenerative change and a radial tear involving the posterior horn. Intact lateral meniscus. Intact cruciate ligaments. Intact medial and lateral collateral ligaments. Normal posteromedial and posterolateral corner structures. Unremarkable pes anserine tendons and bursa. Intact quadriceps and patellar tendons. Oedema along deep fibres of the vastus medialis and lateralis muscles. Mild lateral patellar displacement and tilt. Focal area of chondral loss with subchondral marrow oedema at the apex and lateral facet. Normal trochlear fossa depth. Tibial tuberosity - trochlear groove distance is within normal limits. Intact medial patellofemoral ligament and medial retinaculum. Oedema along the lateral retinaculum. Diffuse chondral wear involving articular surfaces of the medial femoral condyle and tibial plateau with associated marrow oedema. No subchondral insufficiency fracture line appreciated. Medial tibial geode noted. Relatively preserved articular cartilage at the lateral tibiofemoral articular surfaces. Moderate suprapatellar bursal distension. Thickened medial suprapatellar plica. No intra articular loose body. Infrapatellar bursal distension with related oedema. Unremarkable regional neurovascular structures. Conclusion: Moderate medial tibiofemoral compartment osteoarthritis. No appreciable subchondral insufficiency fracture. Medial meniscal degeneration and extrusion with radial tear of the posterior horn. Focal chondromalacia patella. Moderate suprapatellar bursal effusion. Prominent suprapatellar plica. Intact cruciate ligaments.

[@cathloh8306]

Dr David,U Are Awesome.I have my tkr on march 2024 already 33 months can i do this exercise .Please advise .Thank U Very Much💌🙏

[@marinepj-ts3xz]

Hello from France! Thank you for your precious advices. Do you have any video for knee Hoffa's disease and how to stop swelling without internal anti inflammatory medication or medical infiltration ?

[@marieblanchedumont5634]

I cannot do glute muscle work without ththank you sir for the help

[@reallifesolutionscounselin9778]

Thank you 1 million times over! This is priceless info! My Ortho just told me there is absolutely nothing I can do about the loss of cartilage and to just accept it. I appreciate you giving me hope! 😇😇

[@epmanualphysicaltherapy]

Hi Real Life Solutions, You are very welcome! 🙌We are grateful for the opportunity to be able to help. We are so sorry to hear about your experience with your Ortho. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cartilage help. You can check it out here: "Knee Cartilage Help" kzbin.info/aero/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p We also recommend these videos: “How Knee Cartilage Heals | Heal Knee Cartilage Without Surgery” kzbin.info/www/bejne/Y4nalH53m5yDr5o "Is It Possible For Knee Cartilage To Heal?" kzbin.info/www/bejne/hKC7aJ9vbc-jqa8 “Is It True Painful Knee Joint Cartilage Can Heal Even If It's Bone On Bone?” kzbin.info/www/bejne/i4m9m2WIe7qJhdE We hope you that can feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡

[@miriamoliva9541]

Exactly what they told me!! Plus to just don’t walk much and, we’ll I’m a server I kind it need to walk 😑

[@marianomartinez6709]

Hi guys, would you recommend PRP? Thanks very much.

[@dootieflack]

PLEASE post a video about tens unit placement and frequency for accelerating this glute medius/minimus activation

[@minakupfermann2633]

Thank you so much Dr David for these excellent videos. I've started the tailgating - please could you advise on whether it's ok to do the full hour all at once or does this have to be split? Also is it ok to do if there is pain in the knee while doing the exercise?

[@ninjabrycelee3066]

This man’s emphasis on glutes has me very interested. I have recently gotten into cycling and after just 5 days of 1 mile a day, my quads have gotten much bigger but the knee pain has increased 😢. I will stop that and wait until I can get my glutes working better!

[@d15ude]

Your quads got bigger from cycling 5 x 1 mile? Really???

[@bernardlevaar]

Hello, I found Your channel yesterday at night, lookin' for some information about chondromalacia. I have magnetic resonance imaging, probalby I have third may be fourth degree of chondromalacia. I stopped squats, snatch, jerk and all this stuff. When my knee is overtrained I have back pain in knee, it's little bit swollen. I took one injection hyaluronic acid, stop training legs for while and its better. God bless You Sir. Thanks for all videos. I subscribe channel. Best ragerds from Poland!!!

[@theiromusic5766]

This sounds very reliable. I am interested in something like the 28 days program, but I have patellofemoral chondropathy, and I am not sure about the differences. Do you have a specific one? Thank you

[@juliam.456]

Best exercises ever ❤️

[@epmanualphysicaltherapy]

Yay, glad you enjoy them Julia!!! 😁

[@isabelm3791]

Hi doctor can I do this exersises every day thank you for the advice.

[@louangesaves3481]

Thanks to you , I see a light at the end of this dark tunnel I’ve been on for a month . My goal this month is to be able to do the glutes exercises in the beginning of this video where both of my knees are raised . I’ve watched so many other videos including Bob and Brad . BuI yours are keeping me tuned in until the end and the exercises you’re showing are so doable. I especially appreciate all you advice . My physiotherapist wants me to squat and strengthen my quadriceps which you advise against with runners knee. I don’t know yet if it’s arthritis or runners knee. Love to you from Halifax NS Canada

[@epmanualphysicaltherapy]

Hey @louangesaves3481, we're so glad you're seeing light at the end of the tunnel! We hope you can get your glutes to work very well this month! Yes, it's important to force your glutes to work better than your quadricep muscles in order to fix the muscle imbalance that leads to both knee arthritis and runner's knee. ❤️🇨🇦 You might learn more about our 28 Day Knee Health & Wellness Boost Program that is focused on addressing the root problem. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health If you're sure it's knee arthritis, then you'll want to learn about our “Knee Arthritis Recovery Program” www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program We wish you the very best knee health in 2023!!!

[@louangesaves3481]

@@epmanualphysicaltherapy Dr David . Would you consider doing a video consultation with me ? I’ve noticed some doctors , specialists and physiotherapist are doing that now. Im in Canada and this is offered but because I have watched your channel and trust you and your knowledge , im hoping it’s a service you offer .

[@TechieGhost]

Can you please share your experience after doing these exercises? Did they helped?

[@filipkubiak3236]

Hi, Thank You so much, I have 2/3 degree of Chondromalacia Patella and Your exercises are helping me a lot. However I have one question for You. How to know the right moment to start exercising also quad muscles?

[@JazsemBorut]

Hey, I love this video and I find it very helpful! However I have a question. I have chondromalacia patella grade 2-3. Doctor and physiotherapist gave me exercises to help with my condition (the ones you said not to do) 😁. My knees now make cracking sounds if I squat with knees over toes, but don't hurt. I was swollen for 6 months 2 years ago, but not anymore. What do you think about me running (based on just the description)? My goal is 42km marathon in October. What do you think about collagen? Thanks so much for the answer, you are the best! 😊

[@tabjampie3260]

Do you have a video that deals with a medial meniscus posterior horn tear?

[@user-zk6gf5wu1n]

Hi there - I'm new to your channel but am.finding your advice indispensable ! You suggest that stretching quads lead s to muscle reflex Making them even stronger - would foam rolling work instead to loosen things up ? Also I understand the importance of muscle imbalance but always thought strong quads wee important to help support knees - could you clarify ? Thanks for the good work ! And all the detailed advice .💖

[@joannejohnson4846]

I had an total L hip surgery the 4 execise ok to do I'm from. BURLINGTON ,NJ

[@AbiodunAjiboye-nu1dd]

Thanks so much. l need your help, one of my leg is short and the second leg is long and am using single crutches to walk and l can't walk a long way so help me out.

[@melodypower349]

Hey! Will I be able to train quads for growth if I get my glutes to fire better? Thank you!

[@elsielapinsky152]

I’m not sure where to find that 28 day program you’ve mentioned in the video. I’m finding your exercises really helpful -immediately. Thank you for the video.

[@epmanualphysicaltherapy]

Hey Elise 👋! Thank you for reaching out and asking about our 28 Day Knee Health & Wellness Boost Program, you can access it here: www.epmanualphysicaltherapy.com/knee-health/ We hope to hear from you soon 😃

[@matthias5913]

What stretches could be done to help?

[@user-iq6ko2zu9q]

I have chondromalacia patellae, is it possible to make exercises with balance board ? Thanks for your answer.

[@marinagriffiths7396]

So how do I actually try and get strong for snowboarding? I've recently been diagnosed with this and arthritis. Should I just not do it or try and train both areas?

[@amitamaanvlogs]

Please suggest some exercises to reset lateral patella tilt

[@RiniHS96100]

But Dr. David as I do the glute tightening or any of the other muscles I do feel rhe quad muscles firing too at least 20-30% I guess. When I was done i still felt a little stronger in the quad muscles. Is that ok or is it possible to get that down to 0%. And at the end of the exercises should the glute muscles or any other part for that matter feel a bit more stronger or tighter. In other words how should I feel to know I've done them right. Thanks for the great video Dr, you are an angel🙏

[@josephinemahuika778]

What do you think of the red lazer massage and heat machine

[@Nosopirr]

Hi Dr. David, great video, thank you! One question regarding the quad vs glute activation: are not they opposite muscles? I mean, they don´t work together (they are antagonists) or thats what I was told. So it´s not clear to me why is important to learn to activate de glutes without the quads. If you could explain this I will be very very grateful! And sorry form my english, I´m from Argentina. Best regards,

[@anum8599]

Dear Dr David, all my docs have advised me to do quad and hamstring strengthening exercises for chondromalacia patella condition, is it ok to do the both along with glute exercises as u have mentioned or only the glute exercises, kindly provide your valuable opinion on this.

[@browncurry5855]

I have chondromalacia patella grade 3 and also knee subluxation(multiple). without strengthen quads I would have to get mpfl reconstruction which I would like to avoid. Do you think I can strengthen both glutes and quads together and after a while focus only on glutes? I have no pain right now and want to focus on getting it fixed to avoid any future dislocation. Please reply and help me out. Thank you

[@CarolineShipseyUK]

Hi from the uk😊

[@marybsmart50]

Hi Dr D, is it okay to go to gym and do reverse leg press to activate glutes? So, facing away from leg press, put heal on it (with no weights) and backward leg press and build up slowly? Regards, Mary Solihull 🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@MsUsagisama]

If you are tying to work on healing potential chondromalacia patella from home, how do you know you have reached a point of healing to try more aggressive things like squating? If you have crepitus with knee extension, will the sound ever go away? If you have it without any pain, does that mean it can heal fully to the point of no crepitus? Is it possible to have healed cartilage the continues to make crepitus noises? Thanks for all your videos and advice!

[@monpona10]

Hello Dr will ,I am diagnosed with grade 1 chrondomalacia. Will it recover or life time I need to suffer this 😢

[@blossomrussell8652]

Dr. David i do all of those exercise that u said not to do at the physio therapist . It seems like the exercise cause my knee bone lean in to the other knee can my knee get back straight

[@David-ho1em]

What if you're a runner with weak quad muscles AND catilage issues? Would it make sense to strengthen glutes first, and then work the quad through less targeted compound exercises?

[@alexanderwes5204]

Dear dr. David, I have watched your video with great interest. For many years now I have severe kneecomplaints. Over the years a couple of specialists have looked at it by making photo's, scan's etc. but no one can find anything that is wrong with my knees! But I can walk for a maximum of about 500 meters then I have to sit down. I also can hardly bend my knees, and when I do I get a very tight, pressure like feeling within the knees. I'm 66 years old now and have to use an electric moped to transport myself. The quality of my life has reduced by the whole situation. Excuse me for my long introduction, but my question is: do you think my symptoms are that of Chondromalacia Patella? Greetings from Alexander, The Netherlands

[@Samerawad1]

how many cycles we should do each type of exercise's ? and how many per week ? is it daily ? and during the day is it enough onnce per day ? or you recommend more than one time per day? I appreciate your quick answer your videos are awesome

[@Ares310788]

sorry for the question but what is the difference between chondropathy and Chondromalacia ? i'm very confused

[@marcimurphree4193]

Former professional dancer - everyday was about working muscles for a balance of strength and flexibility. (Many things you show!) I stopped working on myself- Now I just teach kids and everything hurts. I thought my life was over -but you have given me hope! Is there a way to ask you a question and possibly get an answer? Thank You🙏🏻

[@jo-leetaylor4957]

Every single excersize in your don't do ,was prescribed by the physio therapist for me to do and it has been 2 and half moths and still in pain with my chondamalacia patella , I have just started doing yours the lastb2 days and noticing a difference .

[@epmanualphysicaltherapy]

Hey Jo-Lee! So sorry to hear you had to go through such ordeal! But we are happy you gave these exercises a chance and started feeling some relief already! :-) Here is a playlist with all of our content on chondromalacia patella! Check it out: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 You might also want to learn more about our 28 Day Knee Health & Wellness Boost Program: www.epmanualphysicaltherapy.com/knee-health

[@parveenmasih608]

I had a Patella hairline fracture 18 months ago .is heal but caused little arthritis behind the upper inside patella. I am around 70year old. Now, I do suffer a lot of aches in the whole leg, especially in front of the thigh and below the knee. Please advise. 🙏

[@juditjudit3285]

Hi Dr. David, what is your opinion on roller skating with this condition? :)