Patella Femoral Chondromalacia

[frogguruami]

This is the Dx I got today for my knee. The doc was less than helpful in helping me figure out how to adjust my lifting plan so I am hoping ya'll can advise me.

1. When did the pain begin? 6 months ago

2. What were you doing at the time? Or did the pain come on gradually over time? Gradually over time, worse after quad dominate work

3. Where, anatomically, is the pain? Inside right knee, radiating to the top

4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting? Sharp pain at times during the forward swing of the leg when I walk

5. Is the pain constant, or intermittent, or only on certain motions? Only certain motions

6. What motions make your pain worse? Walking

7. What, if anything, makes your pain better? Stretches - quad and hamstring specifically, hip flexors, calf and glutes also

8. Does your pain radiate to any other part of your body? no

Basically, he said not to do anything that requires my knee to bend more than 90 degrees. He said the only way to "fix" it was to do surgery to clean up the cartilage. I figure there has to be a way to improve things without surgery.

I already know that I am much stronger in my quads than my hamstrings. I have good mornings and deadlifts in my routine to strengthen the hamstrings. (I am open to other suggestions) I am doing BSS and Plie Squats for quads plus any work that is done while using kettlebells. I feel the BSS more in my glutes than my quads and I feel the plie squats on my inner quad (which is weaker) and glutes so I think I am okay there. If not let me know.

Other exercise recommendations are welcome. (I do workout at home so I have limited equipment.)

I do a lot of kettlebell work and minimal cardio. Any cardio I do is low impact.

I have weak hip flexors but I am working on it.

Okay that is all I can think of. If anyone can give me any suggestions/recommendations I would greatly appreciate it.

Thanks in Advance

[UConnJulie]

Was this an orthopedist who made this diagnosis?
What tests did he/she use to make this diagnosis?

[frogguruami]

Yes it was an ortho and he did xrays and felt my knee as it moved.

Originally Posted by UConnJulie

Was this an orthopedist who made this diagnosis?
What tests did he/she use to make this diagnosis?

[UConnJulie]

1. I would lay off pretty much all quad work at this point, with the exception of straight leg raises.

2. Stretch, stretch, and then stretch again. Quads, hip flexors, calves, glutes. Anything that is tight.

3. More posterior chain work. Incorporate it into your warm-up, and your workouts.

4. Ice your knees after every workout. 15-20 minutes (but don't give yourself frostbite).

Give it a month or more ... see how it is, and let me know ...

[frogguruami]

Thanks