chondramalacia patella / knee pain - do you have it?

[zeroherozero]

Hi,

I've had knee pain in my right knee for months. I saw a sports rehab who diagnosed me with the above (chondramalacia patella). He set me a series of strengthening exercises) which I did, alongside my regular weighted workouts in the gym, and I thought it was getting better.

Then about a month ago, it got worse again and now the left knee is painful when going up and down stairs and squatting.

Any thoughts/recommendations?

I've got osteoporosis in my hip, so I really really need to keep working out to strengthen the bones. It's a bit of a shit storm, really.

Hi OP. Can I ask what your pain is like? I've been having a similar issue with my right knee, its actually my shin rather than my actual knee cap. It hurts so bad when bending and straightening it although I can walk with minimal discomfort. Its a pain and stiffness. My GP keeps fobbing me off and sat im getting no where and just putting up with it. I've had it about 12 weeks. I've found hot/cold compress work to ease temporarily but nothing else.

Hi

It's not my shin, it's the top of my kneecap. Sorry you're in pain, it's horrible. If I were you, and you could afford it, i'd go to a physio.

I had it quite badly when I was a teenager, and weirdly it reared its head again when I had my DD and spent time kneeling on the floor, playing/changing nappies etc. Enough for me to go the doctor I remember (was 15 years ago)...it does get better and yes strengthening of the upper leg muscles definitely helps...

I was diagnosed with this at 18, the consultant told me that it might resolve quickly, OR it might resolve after I’d had a child OR it might last forever 🙄.

So it’s lasting forever but it’s not always a problem. I was advised to strengthen the muscles around the knee joint and that advice has not changed over the years. It does help.

In addition, I’ve found stretching exercises help too but have to be a bit careful as I’m quite bendy. Also, I do get times when my knees hurt which I think is due to wet/damp weather. They tend to resolve by themselves reasonably quickly if I’m exercising.

I do need to be careful exercising as I can’t just work through pain, and my gym instructor advises against this where I’ve had others over the years that will expect you to. I work on squats but also on strengthening my ankles and balance to keep my knees in-line better. I also need to stretch my calves before knee exercises.

Basically, I’ve learnt that I need a mix of stretching, strengthening and good weather to keep things stable.

I was diagnosed with this when I was a teenager. Had physio then and generally it's now not a problem unless I do lots of exercise (which is rare!) or if I'm really cold!

Swimming was/is also something I've found helps.

Yup- amongst other stuff (arthritis and hypermobility). Knee gives out at random times. Rheumatologist says keep moving but also ensure that knee is supported. KT tape is good but I've also been referred for a proper knee brace.

I too have hyper mobility and arthritis.
I've been given exercises by NHS physio and bigger all else.
It was made pretty clear to me that they weren't interested in seeing me again until I couldn't walk / it was too painful to walk.
I do use KT tape or a knee support - the sort with a hole in for your kneecap) when it's very painful or if I'm exercising (power walking rather than running, as I know running isn't great).

That's really helpful, thanks.

I wonder if I've overdone exercise and possibly stretching. I had a BRUTAL massage of upper legs, glutes, and it's been worse since...combined with me doing lots of strong stretches. I'm hypermobile and i wonder if I pushed too far.

My ankles are very stiff/congested, so I need to work on those. Any tips? And I know my alignment isn't great.

So lots wrong, I guess.

I need to squat! It's the key exercise for countering osteoporosis in hip.

I also need to accept that this is where I'm at.

Also diagnosed as a teenager with loads of physio including some ultrasound treatment. I've always had intermittent knee problems since and have to always be conscious of how I move. No lunges or squats. Also hypermobile joints. Think with all joint weaknesses, it's about strengthening the supporting muscles.