Patellofemoral Pain & Chondromalacia-Great Self-Treatment & Exercises

[@SCG77]

It feels so good watching a full presentation like this instead of those annoying choppy editing

[@Nevelda777]

So true!!!

[@ryanhughes8620]

I’ve had terrible knee pain for the last month. I watched this video, did a quick experimental tape job and my pain has gone from 9 to 3. This is crazy!!! THANK YOU SOO MUCH GUYS!!

[@kaboom9573]

Just goes to show you that when it comes to content, quality is king.

[@sylviascoggin2783]

You guys inspire me to continue my education and become a Physical Therapist. Thank you for your expertise, your humor, and all of your video's!

[@josephinewliu]

9:50 real exercises starts here. 1, straight leg raises 2, hip abductors, 3, hip external rotators, clam shells.

[@rajip81]

Thank you for saving time

[@kriscarmelo]

I totally forgot about checking your channel for tips when I hurt my knee. I’ve been KT taping it all wrong. The method you showed us did the trick! Thanks!

[@stephaniecline7648]

I was recently diagnosed with patellar femoral syndrome and bone spurs on the patella and femur. I've been doing exercises, bracing, and NSAIDS. The NSAIDS and this taping technique have really made a world of difference short term. Thank you for showing how to properly tape it!

[@موحەمەدموحەمەدتاهير]

What happened did it get better ?

[@Fetherko]

If the patella tracks to the outside, train the hip *adductors* in quadriceps to counter it. The quadriceps normally overpower the other muscles and they are huge. Do wall slides with a rubber ball between your knee. I have had this sensitivity for years. Messed it up again last month doing deep squats with dumbells. Dang I think I got the terminology right. The VMO??

[@madhubala2135]

Guys you are the best, from my shoulder problems to lower back to my knee you have helped me out multiple times. Thank you so much and keep doing the good work.

[@adamandlorraine]

This pain just started for me so this is the first thing I will try. Thanks

[@Coco-yr5gd]

I was diagnosed five years ago went through physical therapy the taping method worked wonders!! Still to this day though my knee often catches and feels unstable if i haven't worked out the muscles in the thighs for a while.... I regret playing so many sports as a teen... NOT worth it

[@pmitchell87]

You said it catches and feels unstable if you haven't worked out in a while. Perhaps all you need to do is workout regularly?

[@johanamedina491]

How long did it take you to get better I been doing therapy for so long and it doesn’t get better

[@pvtrichardsonbr]

Tell me about it! Highschool jacked me all up then army right after

[@foqthisshet]

Same, not worth it at all.

[@Mvrisol]

Just got diagnosed. I’ve spent years standing with my knees locked, double crossing my legs when I’m sitting and standing with all my weight on one leg with my hips tilted. I’m wondering if this has contributed, I’m now trying to establish new standing and sitting habits.

[@ashrafjafari9119]

Thank you so much for this video it helps me a lot right now when I'm dealing with this problem❤

[@kitasofia]

Bob and Brad my boyfriend went climbing Mt Rainier recently and he is experiencing PPS 😢 he said the videos helped. ThankS for everything, again

[@Saugusari11]

1 more thing. I got to the point where my VMO was barely firing. And it was all due to doing too much running and cycling without balancing my muscles. My hamstrings and glutes were not working properly even though It wasnt noticeable. But after a period of search after being diagnosed with chondromalacia patellae, and starting to do clam shells, deadlifts and such excercises, the knee is getting better and better :) My kneecap was pulled to the outside of the leg and my outer side of quadriceps connecting to my knee was significantly tighter than the rest of my leg. Some foam rolling of that particular area above and to the outside of my knee helped. In the begining I would do my regular training and I would start to feel the pain just a bit, and I rolled that small part of the muscle , and in first few tries I would small blue hematoma on that spot because it was really really tight, but now If it occurs I roll for a min or 2 and its all done :) Still in the process of recovering but more and more I can do whatever I want on my bicycle and while running without any dull and persistent pain after. So, hamstrings, and hips!

[@p.r.s8675]

Same problem here my ortho also thinks my VMO is barely firing. I've strengthened my glutes (they were really weak) but the knee snapping doesn't go away. I think I have weak upper quads because when I do them immediately my knee feels healthy and I can squat ass to grass without any pain ....

[@ksiadzgrzesiu69]

So you just did the hamstrings strengthening by doing deadlifts ? Other thing is you just rolled your it band ? This both things were enough for you?

[@imporylem]

Almost exactly this guys. I second this.

[@imporylem]

@@ksiadzgrzesiu69 It shouldn't be just it band. It should be upper quads and mostly TFL for me.

[@varu6220]

I have chondromalacia patellae and is there a list of exercises that you would recommend? You said clam shells and deadlifts and are there any other exercises I can do And also How long did it take for you to fully recover? Thanks

[@sewfun211]

Thank you for sharing your knowledge. The taping and exercises are making a difference for me.

[@Diamondbeach]

Thank good for this video. I’m taping my knees as I’m watching u guys. I’m gonna try the exercise tmrw.

[@brendacluney2052]

I have been dealing with knee pain for a long time. At only 22 years old, I was diagnosed with chondromalacia. With this, I had arthroscopies for several years to clean the knee out. I remember some therapy too. More recently, as I have aged to a younger senior citizen the pain has been bad to the point of tears. Today, was my 3rd dr trying to find a way to help the constant pain. In 1987, my kneecap tilted bad after a bad fall. It took 10 years before a physician found the tilted kneecap and dis the release of muscles I came home from Dr today and started looking stuff up and found this. Quite interesting!! I am learning from this!! I also do have flat feet but do have arch support now. The Dr mentioned strengthening and thank you! I will start this!!

[@shivakamuni323]

Your problem is condromalcia patella?

[@brendacluney2052]

@@shivakamuni323 I was diagnosed with chrondromalacia patella at age 22. Before that and over the years especially in the last 10 years, I have had multiple falls which led me to wonder about torn meniscus. My other knee had 50% meniscal tear in 2010 and then went into bone chipping and severe arthritis within 2 years leading to knee replacement. Drs then did not see tear in that knee on MRI so that does concern me some. But after 3 drs I just have to go with this and see how it goes. They used to do arthroscopy for the chondromalacia patella and clean out the area. Because the pain has been so bad and my other knee was replaced 8 years ago in my early 50's, I was curious how bad it had become with the pain so bad. The first 2 Drs did not tell me they no longer do the arthroscopy but kept saying nothing was wrong. I got the MRI report which showed Grade 2 Chondromalacia Patella. I saw a 3rd dr yesterday who gave me cortisone in it and is recommending physical therapy to help if this does not work. I woke up this morning barely able to walk! He was the first to explain why they no longer do the arthroscopy. He said it worsens or does not help but if I had not continued to fall I think it would have been fine!! It helped my pain to a great level. I walk distance with a quad cane and due to my knee have now been catching my foot on my cane making me nearly fall a lot. The Dr yesterday thinks the quadricep myscle needs strengthened. But it is hurting (aching mostly) more than since 1995 with my last arthroscopy. With the last arthroscopy on this knee they also did lateral release on the muscle and for years no pain!! Today is bad even after ice on it. It does pop and lock up which leads me toward the tear but since MRI is fine drs say no.

[@pradyumnapatil5507]

How are you now??

[@arontesfay2520]

"...this is Napoleon Bone-Apart..." Lol! I love these guys

[@rickfink1942]

This was perfect! Was suggested to me that this is what ailed me, and the tape test drove it home.. Thanks, guys!

[@X8___]

You guys have a good dynamic and pacing to your videos. Thank you for what you do.

[@mbrechenser2]

Best video I’ve seen on this yet. Thank you both.

[@puessaltelazon9380]

The way you guys make me laugh while making me learn is wonderful

[@01ernst]

You made the taping treatment (pull knee cap from lateral to medial (insoie) steps easy. I now understand abnormal patella tracking.I will do 1. straight leg raises 2.. hip abductor-lay on side lift leg 3. hip roatation (clam) and hop into atheletic position

[@Ivuspp]

This video saved my knees! Thabks! Cheers from Brazil!

[@christozi99]

The best exercises for Chondromalacia!!

[@skullshapedbox]

I believe this is what I'm struggling with. My feet are flat and have been out turned/duck feet since I was a kid. Pelvic tilt as well. Didn't know for over a decade, now the pain is all up and down my leg. Always starts at the knee, but over a few days all the bones in my leg are aching, from my hip socket to my feet.

[@LegoSwordViedos]

I think I'm one step closer to figuring out this stupid thing that's held me up for over 4 years.

[@ksiadzgrzesiu69]

Viridian did u get any better. I have been struggling around the same 4 years:(

[@keto7763]

me same

[@keto7763]

this fuckin shit stop me from playing football

[@mrwes100]

Viridian I hear you!

[@wholesomeSloth]

Same, though I just continue exercising. Fuck the pain. If there's no cure there is no point in stopping. I'm going to get as much enjoyment from this stupid limb as I can. If they have to cut my freaking leg at some point, so be it.

[@JonExplores]

The pain is gone in an instant. Awesome video 👍🏼 thanks a lot 😀

[@BobandBrad]

What great news! :)

[@usaidgamer2509]

@@BobandBrad See My comment on your latest video

[@nathangee9756]

My knee pops more towards the end of the day after walking all day. It doesn’t hurt at all but is very audible. When I do activities the require me pushing off I will get a super sharp pain right in the center of my patella and it feels as if it’s under the patella. It does give me pain she I am going down steep stair or taller stairs.

[@TheGreatOne93]

You may have both Patellar Tendinitis and Chondromalasia. That's what I have

[@stephaniew1706]

What is the prewrap tape? I can't find it and the regular tape I'm using irritates my skin and hurts to take off so would like to try the prewrap. Don't see it in the product listing.

[@KD-kp3zc]

McConnell tape has been a miracle for my knee pain : )

[@BlondeErin1992]

Hey Bob & Brad, love the videos. During the next patellofemoral video, you may want to instruct folks to anchor the tape more medial or even as far as the medial hamstring or popliteal fossa. I believe that is the method Jenny McConnel actually utilizes

[@Kusuma343]

Thank you for the video. Can you please share details of the tape. Does red light therapy help with healing irritated cartilage and patella. If yes which one is recommended. Also does chiropractor treat this condition?

[@klo1899]

Thank you so much! My left knee has been a "pain" for yrs. I am 49 and I thought I would have to have a knee replacement in the next 10 yrs. Now, I have hope to avoid that! My knee cap doesn't really move while relaxed but the right is fine. More pain going down the stairs vs up and the tape decreased it. OMG! I had Achilles tendon issues as a child but no PT back in the 1970's.....wish they had that. But amazing to learn from watching your videos how the hip, knee and feet affect each other. I will be doing the exercises....thank you so much!

[@موحەمەدموحەمەدتاهير]

Did it get better

[@klo1899]

It did, thankfully! Every once in awhile it hurts. But there is another video they did about hip to knee massage which is the key for me after these exercises. Best wishes on your healing/health as well.

[@lowyeeliang7003]

I agree tap towards the medial side. then tap medially with slight diagonally to medial side as progression

[@rustybridges1641]

I find that using KT tape in a similar fashion helps mine. How long do you need to wear the tape?

[@z911empire]

Commitment to the wardrobe is 💎

[@rosettajones5785]

I was just diagnosed with chondromalacia today in my right knee according to the results of an MRI. Thank you so much! You guys are awesome!

[@israelchijioke6587]

Are you good now?

[@موحەمەدموحەمەدتاهير]

Hey have you gotten better now?

[@darlingly3130]

How are you now?

[@موحەمەدموحەمەدتاهير]

@@darlingly3130 hey I had patellofemrol pain syndrome 4 months ago do u wanna know how I am also do u have it?

[@darlingly3130]

@@موحەمەدموحەمەدتاهير how are you now?

[@markjrich1]

I just tried this and it helped!! Thanks guys!

[@invincible.5499]

Can you run?

[@dimples262009]

what if my knee feels better when i put the tape on? what does that mean?

[@TheRealDebH]

This is amazing. I’ve been to a few doctors now who have done X-rays and they don’t see anything wrong. One even told me I’m basically S.O.L and I can’t get knee surgery until I’m 65. I taped my knee like he showed in this video and I can walk and sit and stand back up with hardly any pain. Normally it’s so bad, I can’t walk or instead of easing into a chair, I almost have to just fall into it. Would this taping be safe for exercise like jogging and weight lifting?

[@tarenheisinger2931]

You guy's gave me Hope with the tape test. Thank you.

[@mattanderton9669]

Do these exercises apply to patellofemoral arthritis as well? I have moderate pa in my left knee and have been been using my right one to compensate. Now I have pain in the right knee. I'm going to try taping and some of the stretches but probably not the hopping.

[@skilltes037]

Is it ok to do these stretches if you're not sure if this is the problem?

[@jon1914]

These guys crack me up with their sense of humor

[@lapooh]

This is awesome! Thank you so much :) I'm still wondering about a couple of things... 1. How many repeats of these exercises would you recommend and would that be a daily thing? 2. How long do you recommend strengthening before playing riskier sports like tennis? 3. What is your opinion on the use of leukotape/cover roll vs kinesiotape for pfps? Hope this finds you well and thanks again!

[@vishnu3196]

Did you fix that? Lemme know man

[@robertdufour2456]

Wonderful! Thank you very much!

[@sylviapsekerdy5820]

First let me say Thank You for this video . . . . I have been walking 2.50 miles 5 days a week since July. The last day I walked was August 12th. On August 13th started experiencing pain in the front of both knees. My left knee is artificial. I did some research and determined that I have Patellofemoral pain syndrome. I am so glad I came across you video because I was looking for exercise to do to relieve the pain. In your video you mention taping the knee cap. What type of tape are you using?

[@linsam1962]

Great information! Thank you!

[@BobandBrad]

Our pleasure!

[@macmedic892]

Would a surgeon perform a "lateral release" to treat this condition? My orthopedist went with that when my pain returned four or five months after Synvisc injections. He also took care of a lateral meniscus tear in the same knee. Before the surgery, I had a job where I was going up and down 10-20 flights of steps every day, with terrible knee pain. How is it after? I don't know… lost that job.

[@mercocha89]

Can you guys do a video on chronic ligament inflammation?

[@MrKanwalmanish]

Hello @Bob & Brad Quite opposite to what you suggest in your video, I actually get relief and I pull the patella “outwards” i.e., away from the direction of the stomach. Do you think it is still a sign of PMFS?

[@catfrog79]

Thank you so much for this video! It's really helpful 😊.

[@Lobags1984]

My knee pain in my right knee I think started recently due to an ongoing issue with my right foot. Apperntly I got arthritis in my right big toe as a result of turf toe injury I got about a year ago since then I haven’t been able to fully put wait on my toes on my right foot when I am tippy toeing or doing say a lunge on that foot it’s very painful. Because of it I limit weight on that foot if I’m on my feet all day and begin to get pain and I think it stuffed up my balance and mechanics which has caused my knee pain.

[@mkelly3852]

Do you recommend knee straps for chondromalacia of the patella?

[@sarahdoffman5722]

Hi! You have such an informative channel! Well done and thank you for adding real value to KZbin! I definitely have Patellofemoral Pain which happens often every time I get on my knees (crawling round on the floor with my kids) I’ve never taped my knee but wondering how long I’d need to wear the tape and if crawling should be avoided during the time it’s on? My knee is sore atm but I just moved my kneecap like in the video and instantly it feels much better. Usually I just hobble around until it rights itself.

[@80sWavrDude]

my god, you guys rock.. I am an avid cyclist. have been for the past 12 years, and last summer i developed knee pain in my left leg. recently, it has gotten worse. yesterday i was riding, and i felt my knee snap in the anterior knee cap.. i have also noticed aching in the anterior tibia/upper shin. i have been in a quandry about whether to go to a orthopedic doctor and spend the money, or to work on leg lifts and those clam shells you featured. i can walk just fine, especially with a knee brace. i walked 2 miles today without a problem with the knee brace on.. no knee brace, and the pain starts up.. just weird feelings all around knee cap. and just as you talked about the groove that the patella moves back and forth in, that is exactly what it feels like.. like the knee cap is off track. i will try the taping and see if that helps.. can the knee cap get back into its proper position without surgery?

[@80sWavrDude]

I will do them with very light ankle weights. I will also ice the knee after. Do you recommend a knee brace to walk around at work during the day? I am on my feet all day. I am having pain on the inside of the knee, not outside. Does that mean i pull it with the tape the other way, instead of as shown with your video?

[@archanam7412]

@@80sWavrDude how are you now 4 years later does kneecap track properly with exercises

[@ADorkNamedSteph]

You guys are great

[@PrincessPeaFeet]

Your videos are excellent. I have to say, though, you guys remind me of Ernie and Bert and always make me laugh with your lovely banter! I love you! 😁

[@kevintopete9337]

Thanks these past 2 or 3 months I think my knees been killing me I play soccer but when I do a kicking motion or rotate my knee it makes a poping and cracking sound and feels like it’s going to snap, It feels better than before but still hurts.

[@michaeltrubman]

Hi, I really enjoy and appreciate your videos. I have been having this problem and your taping suggestion really helped. Do you have any suggestions for insoles? I am a wildland firefighter and spend a lot of time hiking/on my feet during the summer.

[@judymololi3069]

Excellent explanation!

[@danielacidera2594]

Finally I found out what's causing my knee to pop and catch on my knee cap . I've been in pain for 10 days now. Thank you for making this video .What kind of tape do you use? Can I use any kind of tapes?

[@eliaschris2154]

When vastus medialis is weak , isn't the knee cap turning to the inner side and we have to tape it to the opposite direction ?

[@dylan4526]

Hi Guys thank you for the video. I've had this problem for about 8 years now and I could never find any cause. I tried taping it and it feels so relaxed and comfortable. My question is will the taping method cure Patellofemoral pain syndrome for good or at least a long period of time or is it a temporary solution. Many thanks, Dylan

[@shinkurt]

Thanks guys

[@danielley5430]

Moving the kneecap. Was that for x amount of time where you hold it in place or was i supposed to do it as reps

[@tonberrykinged]

Good question!

[@dennybedford1733]

I was diagnosed with this by a Doctor of Physical Therapy but he's telling me he wants me to run really fast for 16 seconds then rest for the duration of the minute, do it 8 times, three times a week. If it hurts while I walk I wonder why he's telling me to do this? I'd ask him but he is slow to reply

[@miancu3]

He is secretly preparing you to run sprints for the NFL, dont buy into the hype!

[@rosannefp]

Re:9:30 I was told not to push the knee cap but to pull the muscles up. Is your approach still valid (it was posted 7 years ago)? Thank you.

[@USCn00]

My pain is more medial. Can the patella get malaligned medially?? I also have pain below and severe pain all the way up in mid quad. Patella chondromalacia?? I also can't flex to straight position or contract to abt 110 degrees without severe pain. Can't do steps hardly at all. Possibly a different diagnosis.?.?

[@francisexperience]

very useful thank you

[@lavayuki]

I managed to reduce and get rid of my pain with many months of physio. I have this for 7 years and was fine for 5 years until it flared up again. This never goes away fully, I can never run as that flares it up, same with squats. I just use low impact gym machines

[@tr6151]

@Lava Yuki How are you now. How long does your flares last. Does your knee return to functioning how it used to (prior to a flare )after a flare episode?

[@Adamabcdef]

Thank you

[@deniseflores4116]

Yesterday I was diagnosed with patellofemoral degenerative spurring is this the same as your talking about? The Dr also said it was possible tendinitis I'm currently on a steroid pack ... Is this something I could start doing ? My doctor recommended y'all and spoke highly of y'all as well😊

[@terrykay9674]

can you do the taping & stretching even after knee replacement?

[@smrutip848]

Thank you for videos..could you please show some exercises for tibial external rotation correction.

[@sweta13100]

Hi docs, can we do the hip strengthening exercises daily or 2-3times a week...

[@saravanprathi6956]

You guys are awesome!!

[@fanzogarbanzo]

everybody here needs to practice step downs (poliquin step-ups/step-downs) they'll strengthen your VMO and over time help a lot. at least its helping me

[@BobandBrad]

Thanks for sharing!!

[@robinsmith4958]

How exactly do these exercises help the knee?

[@ezzib1274]

Robin Smith they strengthen the muscles around your knee which control your patella helping realign it and preventing other injuries.

[@robinsmith4958]

@@ezzib1274 Thank you for your reply. So far the exercises are not helping me. I have pain all the time and still cannot do a lot of what I used to be able to do such as, squats, lunges, etc......Maybe I haven't been doing them consistently enough?

[@ezzib1274]

i would suggest going to your physiotherapist, but i understand not everywhere has free healthcare so that may not be an option. try searching for exercises for patella femoral syndrome exercises and stretches. you could also try foam rolling the IT band outside of your thigh. just make sure to research how to do foam rolling properly as it can cause damage if not done properly. i suffer from this, but after exercising, stretching and foam rolling for about 5 months my knee is really strong, i cycle and work out regularly! i hope this helps.

[@MrNDQuattro]

@@robinsmith4958 Hey, how are you feeling now?

[@ilonashvoren9486]

Thank you sooooo much!💞

[@keseanjohnson4072]

Should I do these with my knee braces and tape on?

[@Sameera-i8m]

Hope Dr Bob is doing good now

[@ayeshashaheen4760]

I have ACL complete tear also

[@Zulkifmakes]

Same here

[@mellissachapman]

What kind of tape was used?

[@lynny5510]

Can this cause a some numbness in that area as well?

[@steppingrazor5081]

Hey Bob & Brad, what about knee braces?

[@tomttopp]

When he said it may be painful.....understatement. This hurt so much I jumped.

[@Krystaldoll282]

Thanks!!

[@arelygonzalez6279]

OMG you just answer a question that my Dr and my PT Can the cause ,.. I have flat feet since I was a child my feet hurts everytime my parents take me for hiking or yo zoo (long walks), and you just say flat feet is one of the cause, Thank you so much

[@karengroeniger4427]

Can you have this syndrome with the pain on the interior spot on the knee. Very deeply when I press on it. Is the taping different to help it?

[@kokomakwaku6590]

I love these guys

[@kellymekdeci8584]

Such a helpful video!

[@lucaspukas7757]

Started hiking up steep inclines in woods and now my knees ache on or under patella. Have no swelling just achey feeling. Should I stop hiking? What do you think I have? Recommend these exercises?

[@toniallen1130]

Are they using KT tape or non stretch?

[@laurelrancitelli2271]

NOT K Tape ...it is hypofix

[@laramccully3272]

I think this is definitely my issue. What type of tape should I buy to do the tape test? It looked like it was sort of stretchy?☺️

[@angelm2755]

I have patella alta, and the clam shell exercises have helped me but I do still get flare up. I'm worried that eventually as I age I will get osteoarthritis regardless and I'll need a knee replacement. I just hope I don't become physically impaired. I need my knees, I'm a nurse.

[@aliabouhajjeh2261]

Can you please do a video about chronic quadricipital tendonitis? I've been suffering for 3 years and tried everything (PT, PRP, NSAIDs, strengthening and stretching) and nothing's working.

[@robinmontana6837]

Can it move out of the groove in the other direction and cause pain in the inner aspect of the knee?

[@blissfulbaboon]

Rarely