man holding his knee in pain

Exercises to Relieve Knee Pain

Knee pain is difficult to deal with as symptoms worsen day-by-day. Knee conditions commonly begin with mild irritation, however chronic discomfort can intensify if left untreated. Luckily, there are beneficial exercises you can perform to relieve knee pain before it escalates into something much worse. Below, we will discuss causes of this condition and three exercises to help relieve Chondromalacia Patella knee pain.

What is Chondromalacia Patella?

The source of your knee pain may be originating from a condition known as Chondromalacia Patella. This wear-and-tear condition occurs when the knee joint and patella experience repeated levels of stress causing the cartilage to show traits of deformation. When cartilage breaks down, its protective capabilities show a significant decrease – resulting in varying levels of pain.

The lack of healthy cartilage underneath your kneecap causes friction and eventual inflammation as the joint continues to perform regular movement. The patella no longer has a smooth gliding barrier and experiences painful bone on bone contact.

Common Activities that Cause Knee Pain

Often referred to as runner’s knee, Chondromalacia Patella causes pain in the knee from overuse and the prolonged exposure to stress. It’s best to avoid or decrease the frequency of exposure to these activities as much as possible until your symptoms are under control.   The following activities are common causes of Chondromalacia Patella and can further aggravate the knee if continued without proper care.

  • Running
  • Jumping
  • Lunges / Squatting
  • Using Leg Extension Machine
  • Using a Stair Stepper Machine
  • Climbing or Descending Stairs
  • Improper Exercise Techniques
  • Impact sports such as tennis, basketball
  • Sitting for prolonged periods of time

The Top Chondromalacia Patella Exercises

There are many exercises for Chondromalacia Patella that can promote long-term relief of their knee condition. Tight or weak muscle structures can cause imbalances in the leg that cause significant problems in lower extremity movement. Exercise routines that focus on building up the muscles in the legs and hips will enhance your prevention without extra stress on the afflicted area. These exercises will help strengthen the muscles supporting the overall knee structure and can help relieve Chondromalacia Patella symptoms.

Straight Leg Lifts

Some of the best exercises for the body are those that don’t require weights. Training with body weight is equally as effective and does not cause over stress to an injured area. This exercise will help build-up the quadriceps. The straight leg lift is performed by lying down on your back and lifting one leg up to just about a 45 to 50 degree angle. The opposite leg should be bent with your foot flat on the ground for support during the lift. Perform this exercise slowly, repeat, and switch legs.

External Hip Rotations

The next Chondromalacia Patella exercise will target the hips and strengthen lower extremity support at the sides of the body. Since the hips play a large role in the coordination of bodily movement, they’ll need to be given some reinforcement as well. Lie down on your side with both knees on top of each other bent at a 90-degree angle. Lift your top knee as high as possible and hold while flexing the hips. Repeat this exercise slowly so you don’t strain your groin.

Wall Slides

Wall slides are similar to wall sits, however, your body won’t experience the same level of stress while holding your weight at a 90-degree leg angle such as a wall sit. Wall slides only slide to 45-60 degrees and hold that position for 5-10 seconds. Adding a ball between your knees and squeezing during the slide also enhances strength by incorporating all of the legs anterior, posterior, lateral and medial muscles. By affecting all muscles in the leg, the wall slide is a great all-inclusive support exercise to perform for knee pain relief.

Knee Pain Relief and Treatment Near You

Knee pain can occur from a variety of conditions. Proper exercise form, minimizing stresses related to permanent damage and early treatment when symptoms arise can help keep you in the game. To minimize your recovery or make sure your not causing permanent damage to your knee, contact Dr. Roger Chams, M.D today for experienced assistance. Dr. Chams is a board-certified orthopedic surgeon who specializes in conditions of the knee and is equipped with the necessary knowledge to get you on a path to prevention and or recovery. Schedule an appointment today at one of our office locations and meet with our dedicated staff for knee pain relief today!