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

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Struggling with patellofemoral pain? This video dispels myths related to crepitus, chondromalacia, and patellar maltracking, and provides a comprehensive framework for rehab, including exercise progressions with sets and reps.
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Intro (0:00)
Patellofemoral Pain (0:15)
Crepitus (0:48)
Chondromalacia Patellae (1:46)
Patellar Maltracking (VMO, IT Band, & Taping) (2:22)
Stress & Training Considerations (4:10)
Hip and Knee Exercises (7:35)
Closing Thoughts (12:04)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@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.

[@donatello0022]

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

[@quincysutton9136]

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

[@nickthompson7292]

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

[@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

[@hammaadurrehman1459]

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

[@silasnew15]

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

[@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!

[@Richard-ee8qo]

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

[@allaround6960]

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

[@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.

[@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!

[@mmueller1473]

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

[@jk3266]

Thanks for thorough treatment of the subject.

[@joshhazel742]

Great video!! Poorly misunderstood conditions by 95% of media and therapist🤦🏻. This is a perfect video… PFJ is weak so we load the joint to adapt. Nice!

[@ghassanhouri3324]

Are you kidding me? That was awesome. Thank you for the elaboration and for everything. You made me a huge favor

[@pabita07]

just what i needed! this is godsent✨🙏🏼

[@PerratonPhysio]

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

[@Slimmbeatzzz]

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

[@haagensvihusklingen8472]

The quality of these videos are unparalleled

[@ThePhysioBros]

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

[@thomassilver3200]

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

[@move_with_simm1320]

This video is a undiscovered treasure ❤️

[@juliedesnick7401]

Excellent video! I have chronic knee pain that came with age and I am going to do these exercises.

[@julia.movement.treatment]

Thank you so much for such accurate and professional approach

[@lucianopinto7898]

This is the perfect channel for me

[@DR-iz9tg]

Great Video. One of the best ones out there.

[@Monastirski]

One of the best channels regarding physical therapy

[@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.

[@Cass-so8uj]

Thank you so much for explaining “the why”

[@riteshmasqured]

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

[@koDiacc]

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

[@deepak-oe4nj]

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

[@BrownSugar105]

Thank you a really helpful and thorough video

[@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🙏

[@TheRohitpuri]

Keep up the good work ! Thank you !!!

[@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

[@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!

[@Harizz1337]

Very informative video. Thanks for the effort :)

[@HC-bw5sw]

Thanks for the video. Much appreciated

[@philipkim9779]

Great work. Thank you so much.

[@juanmartinpayne8332]

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

[@ace_798]

Fantastic detailed video, thank you

[@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!! :)

[@biosskw]

Very helpful and mind calming video. Thanks.

[@siccboi3802]

Just what I needed. Thanks

[@ap2752]

Superb quality as always thank you

[@kabungoyambayamba3581]

It's very educative and it's helping me improve how am managing my patients.

[@ryno3888]

Great information here. Much appreciated!

[@marcelowilson-barnett3768]

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

[@DeepakVishnuD]

Very well explained!

[@user-wd4kn6sy4v]

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

[@adnan3441]

Very well explained ❤

[@rufatahmadeus1801]

very informative. Thank you!

[@Seamus_Bolton]

Thank you man!

[@betterphysicaltherapy]

Great quality content, thanks!

[@lucasvincitore4424]

Thanks for your work, seems efficient and EBM. Greets

[@drishtinanakshahi9942]

thank you for this information filled video ❤️

[@21mejia25]

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

[@JKJDINME]

The best video, thanks!!!

[@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.

[@ericdannenberg4053]

Pro set up of expectations. I love the spectrum!

[@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

[@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.

[@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.

[@shag813]

Well done!

[@yosepheyehdego1589]

VERY GOOD JOB. THANKS VERY MUCH

[@Philologically]

This guy actually makes sense

[@omazyzzi4137]

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

[@mathwithusman8104]

Amazing video. Best video

[@79manjinder]

Great detailed video.

[@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

[@_einodmilvado]

THANK YOU :)! what an amazing video~!

[@yeseulshin920]

Very helpful. Thank you,

[@mxtw7910]

Brilliant video

[@xochj]

Thank you!

[@g-nick397]

Very helpful

[@steveb9713]

Good tutorial

[@dr.ruuchissaini1396]

Thanks!

[@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!

[@mybusiness451]

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

[@Mesrt99]

Hi. Amazing video and BIG thank you for making it! I just have one question about the crepitus. I´ve been diagnosed with jumpers knee about two months ago. After some time the knee started to hurt not only under the patella but also around it. Some movement and strenghtening helped, but it still is not enough for me to start training with higher intensity. This whole time my knee is making cracking noises with each and every squat like exercise and walking down the stairs, but it doesn´t happen during hamstring strenghtening exersises even with bend knee. The doctor said that it´s not something to worry about, but I still have some concerns about it. Have you ever experienced or heard about it and if so, do you know any resources I could look for figuring it out and treating it? My joints crack all the time, but after warmup all of them go away, except the knee.

[@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

[@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).

[@JoshuaCurey]

The front of right knee I’m guessing my petallor tendon going across my knee and feeling like a chord being strung. Only does it sometimes, and only in static shin box mobility drills. Started getting better after doing Ben Patrick’s exercises thankfully.

[@scorpiog9467]

Hi god bless have a good day

[@PL-fm3ck]

Thank you for this video! It gave me so much understanding of the pain I've been having. Question: is it safe to be jumping rope

[@liverleef]

Great video. Personally quad strengthening through straight leg raises and leg extensions helped me tremendously. I'm going to try to work in some of the exercises mentioned in the video

[@MJ-gj6mj]

Thank u for the mention of your preferred excercises. Did u find water helped at all (swimming or walking)? Just curious bc rn it hurts me but I was told it would be helpful...

[@surajsinghbhui7356]

How long did it take for the leg raises to help with the chondromalacia?

[@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?

[@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?

[@jakefernandez6623]

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

[@-factos6519]

Thank you so much!!! This really gives me a lot confidence to back to sport!

[@linamaladil9249]

Happy new year sir God bless

[@danmesserich8760]

Your video are great! Thanks for sharing. How do I know when I’m doing too much? I have been struggling with the pain for over a year. They seem to be getting worse. I feel weaker every week. The MRI said I have a torn meniscus in the right knee but both knee caps hurt when I squat or lunge. So I have seen the doctor. Do I do these at a pain level of 9 out of 10 until the pain goes away? I feel like that is just aggravating the knee caps. How long does it take to start noticing anything 2 weeks? Is more better (3 leg days instead of 2)? Thanks again.

[@mohamedallam5825]

Perfect

[@Icklflic]

Are these exercises acceptable for someone (mid 40s, female, 120# and 62.75") with hEDS? I am in the thick of intense leg pain again and hadn't been aware that VMO-specific exercises weren't research supported anymore (the ones I remember from PT 20 years ago are what I've been doing every time this issue resurges and you specifically recommend against those). I'd like to try the exercise plan recommended in this video but am not sure if it's suitable for people with hEDS and have some hesitation as a result. Thank you, in advance, for your feedback, and a massive thank you for making research supported/cited videos! New to your channel but a fan already.

[@antjetautkus5506]

Thx

[@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

[@VenusianLissette]

thanks :)