STRETCHING EXERCISES
Stretching should be done in a peaceful surrounding with no distractions. Your mind and body should be at ease and relaxed. If you are in a rush,or have something on your mind, and you just want to get it over with, don’t stretch. Do it later. You can’t fool your muscles into relaxing if you’re not relaxed, they sense what you’re feeling.
If stretching is your only physical exercise endeavor, do it at the beginning of the day. You should stretch before, and after, any physical activity. If you’re having trouble getting to sleep, stretch.
You cannot stretch too much. You can however overstretch your muscle if you push the stretch too hard. Only stretch to the point of mild tension, NOT pain.
Don’t rock the stretch or use jerky movements.
Breathe normally, don’t hold your breath.
Hold all stretches for at least 10-20 seconds.
Always repeat your sequences of stretches at least once, twice is even better.
Chondromalacia Treatment: Exercises
Straight leg lifts can help strengthen the quadriceps muscles and improve chondromalacia of the knee. This can be performed with or without 2-5 lb. ankle weights.
Another useful exercise can be performed by placing a towel between the knees and squeezing the knees together for several seconds. This will build up the medial (inner) aspect of the quadriceps muscle and restore a more normal relationship between the patella (kneecap) and the knee joint.
These exercises, when repeated daily, can dramatically lessen the symptoms of chondromalacia patella. Avoiding stair and hill climbing will also decrease the progression of knee damage.
How do you prevent Chondromalacia Patellae?
In a sense, whether a child will develop this problem of anterior knee pain and chondromalacia patellae depends on the morphology of the knee and any muscle imbalance she may have. If she is lanky and knock-kneed, she is more likely to develop the condition. If she has tightness of her lateral muscles, she may be more prone to the problem.
Regardless of the above, the best way to minimize the chances of developing chondromalacia patellae is to warm-up and stretch out before sports, especially your quadriceps and hamstrings. If possible, vary your sports. For example, alternate running with swimming with bicycling. Avoid squatting, kneeling, stairs and hill running if you can. In addition there are some exercises that are helpful in preventing and helping the symptoms of anterior knee pain. These exercises should be done regularly, twice a day. If symptoms are already present, it will take about 6 weeks before you get the benefit of the exercise. So, the key is to be consistent, and persistent.
Short-arc extensions
Short-arc extensions are done sitting up or lying down. Use a rolled-up towel to support your thigh while you keep your leg and foot in the air for 5 seconds. Lower your foot as you bend your knee slowly. Repeat 10 times for each leg, twice a day.
Straight-leg raises Straight-leg raises are done lying down. Lift your whole lower limb at the hip with the knee extended, and keep it up in the air for 5 seconds. Then lower slowly. Repeat 10 times for each leg, twice a day.
Quadriceps isometric exercises Quadriceps isometric exercises are done sitting up, with your legs extended in front of you. Tighten your quadriceps muscles by pushing the knees down onto the floor. Hold for 5 seconds. Repeat 10 times each leg, twice a day.
Stationary bicycling Stationary bicycling on low tension setting improves your exercise tolerance without stressing your knee. Adjust your seat high enough so that your leg is straight on the down stroke. Start with 15 minutes a day and work up to 30 minutes a day.
Consider these exercises:
1. Sit on a bed, keep your leg flat and straight out. Bend your toes towards your head as much as possible and hold this position for ten seconds. Release. Repeat ten times.
2. Sit on a bed, keep your leg flat and straight out. Bend your toes towards your head. Raise your leg off the bed six inches and hold it. Keep this position for ten seconds and release. Repeat ten times.
3. Hang your legs over the side of the bed, raise the lower part of your leg so your leg is straight out and hold for ten seconds. Release. Repeat ten times.
4. Sit and swing your leg over the side of the bed or chair to maintain knee mobility. Do this for about 1-2 minutes.
5. Sit in a chair, place your foot under the bottom edge of a desk or bed with the leg almost straight. Slowly, lift the leg from the top up as though trying to lift the desk or bed off the ground. Your thigh muscles will tighten and become fatigued. Hold for 10 seconds then relax. Repeat 20 times and then do the same with the other leg. Repeat this exercise three times a day for three or more weeks.
6. Hamstring Lengthening Exercises: While sitting in a chair, put your leg straight out in front of you with your heel resting on the ground. Rest both hands on your knee and while keeping your leg straight, slowly slide your hands down the front of the knee towards the foot until you feel a tightening and slight pain in your hamstrings (tendons behind the knee). Hold for 10 seconds, then relax. Repeat 20 times with both legs and perform the exercise three times a day for three weeks. Your hamstrings will loosen and you will be able to move your hands further down your shin towards your foot.
You will need to restrict your athletic exercise and do the above exercises for a month to get an improvement. You may then gradually return to your normal exercise. The pain may recur. You should then follow the above exercises again.
Other exercises for chondromalacia focus on the hip (gluteal exercises) and flexibility exercises. An exercise that directly put force through the knee, especially the knee extension exercise may be painful.
If you find the above exercises too painful, then try the one below.
Lateral “monster walk.” This requires a 20-inch piece of thick theraband or tubing tied in a circle and wrapped around both ankles. The patient will stand with the feet shoulder-width apart (never let the feet get any closer than that) and walk sideways across the floor against the resistance of the band. The knees should be slightly bent; the buttocks should be down and back. Stress should be felt in the quadriceps and in the gluteal (butt) muscles. Repeat 10 steps in each direction, 2-3 times.
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