About 19 years ago I injured my left knee and my doctor said I had chondromalacia patella and had me go to physical therapy. But sure enough all the exercises that you list as harmful to the kneecap were the ones that I was taught to do---the lying leg lifts from the back position, the exercise bike, the lunging forward, the lowering down the wall and pushing back up with the legs. Over a few months, my knee did calm down but they had me take a lot of ibuprofen and to this day I have tinnitus (a pulsing to my heartbeat) from taking too much of it. Your exercises concentrating on the glute muscles like the clam shell and flexing the glutes while standing, lifting the butt off a flat surface while lying down using only the glute muscles, and the tailgate swinging of the legs sitting on an office chair are helping me not feel as much pain in my knee when I just walk around the house, I've noticed. Thanks for all that you do, Dr. David!
@@ranaali501 I just mentioned the 3 exercises in the last sentence of my comment that have helped me. It was 1) the clam shell, 2) lifting the hips off a flat surface with knees bent from lying down position at least 10 times, and 3) sitting down and swinging the legs back and forth one at a time for at least 1 minute several times a day. I don’t take medication but eat pineapple as it has anti-inflammatory effects on the joints.
I was discharged from the army in 1983 medically for chondromalacia patella, later developed meniscus issues, then later osteoarthritis. I am now bone on bone tibiofemoral and patellofemoral joints. VA physical therapy had me doing quad exercises to help. It didn't! Now I have to use a walker. Thank you for this information I wish I had 40 years ago. I would have enjoyed my life so much more!
I've had this condition since my early 30s, 46 now. Yeah, it sucks, and i feel for everyone dealing with it. I've tried every strengthening exercise, stretch, and protocol out there. I even lost 80lbs through swimming and intermittent fasting, to get all the excess pressure off my knee caps. Still in pain and have given up on many active things that once made me happy. So much conflicting info out there. Did exercises for years that this vid says actually exacerbates the problem, but haven't found relief with these, either. It's an anduous road. I do hope others have had better results than I have, and found relief, and restored quality of life. Not trying to be a downer, just being honest. Good luck everyone.
@lindawelburn9140 yes. When I first developed this condition, I went to a podiatrist and got custom orthotics. Unfortunately, I found no resolution. I also do exercises to keep ankles, feet and toes strong and arches supported.
I strongly suggest you please try the exercises suggested here. To the T. Listen to every bit of what this Dr says and follow it precisely. Some of it might take time until you figure out what exactly he means when he says the glute and not the front thigh muscles need to be working. I had dead glutes when I started a few weeks back but now I can isolate the glute muscles and tighten them. Do not do any other exercises that tighten the quads. All the other exercises that my physiotherapist prescribed seemed to be working against and worsening chondromalacia problem. I stopped the left lifts, VMO strengthening etc. In fact I am on Day 6 of my 28-day knee strengthening program which this Dr has been offering. I can see the program makes so much sense though I will reserve my comments for until end of Day 28. ( I have some queries though as I do the program and I hope the team answers my queries that I send on mail) I enrolled to the program nearly a month after I have been following all his other videos on knee especially chondromalacia which I was diagnosed about 2 months before. Every since I started following his videos I felt much better and my knee pain went away 2-3 days after I stopped the wrong exercises and did the right ones and I am feeling positive I will get back to 90% recovery ( or 100% if such a thing exists, which I Am not sure as I have not come across anyone sharing their CP jpurney and testified that). So please please do not lose hope. Just make sure you are not doing the wrong exercises or the exercises wrongly. I can confidently say you can blindly follow Dr. David. Other things that help me - 1. when the knee cap irritation or burning flares up, I keep ice packs. 2. And I regularly apply some ayurvedic oil (you can use sesame oil) very gently but liberally on the knee either overnight or whenever there is some discomfort on the knee cap. The number of such occasions has greatly reduced after I started exercising correctly. 3. When I realised my quad muscles were very tight after doing the wrong exercises I used a rolling pin to gently massage the thigh muscles above the knee before starting the right exercises. (The measure here to identify tight quad for me was to try and bend the knee and I would feel the knee cap very very tight and pulling and was unable to bend. ) It worked for me, but please exercise caution as I am only a patient myself. 4. My orthopadecian prescribed Glucosamine capsules for cartilage health for about 2-3 months which I have been taking for 2 months now
@@ednahkwamboka4422 Good luck and pl don't lose hope. One more point, pl think of it as a wound that needs to heal. So protect it. I usually have a balance between resting - when it pains and exercising - when it feels ready. That way the healing seems to happen better.
Best counsel! Every one of the "don't do" were recommended by multiple EXCELLENT physical therapists, and I did them without real improvement, and really focused with determination and gusto to strengthen the weak muscles, lol. I have been working on tailgates for 3 weeks, with amazing results! The other glute exercises are also part of my work to strengthen the underlying problems. THANK YOU SO MUCH!
Ive had chondromalacia for maybe 5 years now, has ruined my active life, used to run and powerlift, was very fit and strong. Nothing helps! Ive done every exercise there is. Weird thing is I never had knee issues before being diagnosed, now I am like a pensioner at the ripe age of 30. Truly I feel bad for anyone who gets it.
@@Jalpaandsiennare tailgating. I find this excellent but roll my foot on a ball. I have a rubber one with spikes on. Brilliant because it can be done whilst sitting reading, watching tv etc.
I was also diagnosed with the condition 3 months back .but now pain is around 90 percent relieved....he is right..don't do quadricep strengthening exercises....I have done dry needling and IFT also ..it creates difference... manually moving patella and moving roller over lateral thigh also good..but don't don't do quad strengthening exercises..
4 years ago during routine meniscectomy I was assessed at grade 3 chondromalacia. Rehab for that included many of the "don't do" exercises you mentioned but got me back to an active, pain-free state as a competitive rower. I'm now 71 and still active but patella femoral pain in that knee has recently kicked in. I've tried some taping and bracing along with my trusty guad-oriented exercises without success so will give your suggested program a try. Thanks for the videos.
Hello Wayenough! It sounds like our knee program would be great for you. 71 years old and still rowing keep up the great work! Focusing on glut weakness is also very important when it comes to knee pain, Here are some tips !!!!!!!! Hope to see you starting out program soon! “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Top 6 Standing Glute Exercises To Help Knee Pain” ruclips.net/video/jD7IRBfJ-mM/видео.html
Thank you 1 million times over! This is priceless info! My Ortho just told me there is absolutely nothing I can do about the loss of cartilage and to just accept it. I appreciate you giving me hope! 😇😇
Hi Real Life Solutions, You are very welcome! 🙌We are grateful for the opportunity to be able to help. We are so sorry to hear about your experience with your Ortho. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cartilage help. You can check it out here: "Knee Cartilage Help" ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p We also recommend these videos: “How Knee Cartilage Heals | Heal Knee Cartilage Without Surgery” ruclips.net/video/-XwcKAf7Py8/видео.html "Is It Possible For Knee Cartilage To Heal?" ruclips.net/video/NoX7l98jpsM/видео.html “Is It True Painful Knee Joint Cartilage Can Heal Even If It's Bone On Bone?” ruclips.net/video/UXZj2RFUVOo/видео.html We hope you that can feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
I've been a PTA for 32 years. I can say that you're right on point and that you provide excellent information to take back to the clinic. Keep the content coming!
I have a unicompartemental knee replacement both knees that now has collapsed again on my right knee. I do not want a revision and total knee but I have horrible bowed leg on that leg. I’m trying the tail gate swings for some pain relief and it really has worked !!!
I'm so glad I found this!! My Ortho signed me up for PT that was creating my chrondomalacia patella more painful - the very exercises you demo'd here! I got a cortisone injection and laid off of the PT and am feeling better, though not 100%. I'm going to try your exercises daily for a couple of weeks and will report back.
@Mayne thanks for the reminder. To be honest, I only did these exercises for a few days. My pain is decreasing at a moderate rate every week and I'm able to resume my regular work out. I attribute this to the fact that is my third injury in another area of my body and what I'm discovering is that unaddressed trigger points are actually causing my injuries. With the knee, I've taken the approach of finding the areas such as in my IT band, quads and outside of my calves, working those points (which takes time) and working with a massage therapist too. Everyone is different but this is what's working for me. But I am grateful to this channel for at least signaling that my ortho is not God.
You helped me enormously by teaching the glute-tightening-walk (I have bursitis)! The moment I forget, the bursitis hurts and then I do the butt-muscle walk and it immediately gets better. Actually, it has already improved quite a bit all around. Also, the dangling of the feet is a blessing - I have an old knee injury that cannot be fixed and I live with and the dangling really is helpful! Thank you! I do your exercises (they all go back to the butt muscles 😄) and I tell everyone: your exercises actually work!
David Thanks for instructions. I have got my knee functioning at almost 99% using your instruction to not use my thigh muscles while the clam shell exercise a lot. I also do the 1/8 knee squat a lot to free pain as well as stiffness in my injured knee. My diagnosis was arthritis in the right knee using ultra sound. I am now doing heavier exercises prescribed by a PT Thanks again, Norman Mau Maryland
Diagnosed with chondromalacia 4 year ago at the ripe age of 26 and been doing most of these exercises for at least 3 years and a half at this point. The truth is that there is no cure for this condition, only treatments that will make your symptoms better but not make you go back to the activity level you used to have. I did PT religiously, yet I can only dream of going back to playing basketball and have the same agility and movement as someone my age. Everything that involves sustained intense activity for short bursts is out of the equation for the rest of my life. Even simple things like hikes and trails make me feel like I'm 50 already. This is truly a death sentence for anyone with an active lifestyle and into sports, no matter how much I tried I always ended at square one. Good luck to anyone just embarking on this journey.
Have the same Problem. It started when I turned 32, now I am 41 and since i was first disgnosed with chondromalacia 9 years ago I had to quit most of the sports I loved inkl. surfing, Basketball, running, Powerlifting.......... It was a shock to me and got me into Depression. But I learned to live with it, accept it and look for alternative activities. Also my kids and wife give me a sense in life. You need to push down youre ego extremly
@@EmotionalShreddI feel for you mate. Just wondering, is it possible to train through the pain? Once you warm up does the pain subside or is it worse? Have you thought about or been recommended surgery for this?
@@floringogu4975 often there is a so called "pain zone", in other words an angle where it hurts. I have it at around 30 degrees. So i stay in the 100 to 45 degrees zone for the squats or legpress for example, also i do high reps and take lower weights. More seldom i use rep ranges at 8 to 12. And i dont do Max strengh weights in the 1 to 5 rep range.......avoid joint pressure. This works out well to keep the muscles. I also do a lot of isometrics or static holds to find pain free spots which i then focus on. Unfortunately i cant do stop and go sports anymore, or jumping high or jump down from high positions.....this would cause lots of pain. I dont think a surgery is an Option, as i read it can make it even worse or infect the joint. The balance sheet of patient reports and statistics is unpromising
Thanks so much for posting all these videos with such a positive attitude towards overcoming cartilage problems. I've been having trouble with my knees for a few years, following an episode when I repeatedly lifted some very heavy weights on my shoulders whilst walking up some steep steps. Yesterday I had an MRI on my right knee (I'm waiting for a left knee MRI), which identified grade 3 medial femoral condyle chondropathy, grade 4 chondropathy with lesions and inflammation on the anterolateral femoral condyle and grade 3 chondropathy on the mid patella. (I'm translating from the French here, so not sure if I have the terms right.) For the moment the only severe pain I get is when walking downhill after a really long hike, but when that happens the pain is so bad that I can hardly walk. I'm doing physical therapy, but it seems to be generalised over the whole body rather than specific to the knee, and I worry that some of the exercises I've been given might make things worse. I wonder if you could answer the question, is this in fact chondromalacia? Also is that the same as osteoarthritis and is it possible to regrow the cartilage with appropriate exercise and diet or only help to overcome the pain? Thanks in advance.
I have been doing your exercises for meniscus making my glutes stronger it really has made improvements after 2 months of intermittent exercises complimented with hot water bottle around knee and red infra red light sessions. I cycle 7 miles a day too really helps but remember not to load the knee with too much pressure up hill and pulling away from stop. Thank you for your great advice.
My knee pain stopped me from running which I love so much and now my lower back has started to hurt. I can feel they’re all connected. I’m going to do these religiously because I do want to get back to running. Thank you so much. Deeply appreciate your efforts. Love the channel. Thank you again.
Thank you for this excellent education! It is very kind of you to be honest and giving so much detail and explanation! It is helping so much! My knee is healing!
Hi Jane, You're welcome! Thank you so much for the kind words. We are thrilled that you have been able to feel some relief. We hope that you continue to heal and that we can hear more updates on how you're doing. In case you haven't already seen it we have a playlist for knee cap pain that could be helpful to you. You can access it here: www.epmanualphysicaltherapy.com/virtual-visit/ We wish you all the best in your road to recovery! 🧡
This man’s emphasis on glutes has me very interested. I have recently gotten into cycling and after just 5 days of 1 mile a day, my quads have gotten much bigger but the knee pain has increased 😢. I will stop that and wait until I can get my glutes working better!
Thanks to you , I see a light at the end of this dark tunnel I’ve been on for a month . My goal this month is to be able to do the glutes exercises in the beginning of this video where both of my knees are raised . I’ve watched so many other videos including Bob and Brad . BuI yours are keeping me tuned in until the end and the exercises you’re showing are so doable. I especially appreciate all you advice . My physiotherapist wants me to squat and strengthen my quadriceps which you advise against with runners knee. I don’t know yet if it’s arthritis or runners knee. Love to you from Halifax NS Canada
Hey @louangesaves3481, we're so glad you're seeing light at the end of the tunnel! We hope you can get your glutes to work very well this month! Yes, it's important to force your glutes to work better than your quadricep muscles in order to fix the muscle imbalance that leads to both knee arthritis and runner's knee. ❤️🇨🇦 You might learn more about our 28 Day Knee Health & Wellness Boost Program that is focused on addressing the root problem. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health If you're sure it's knee arthritis, then you'll want to learn about our “Knee Arthritis Recovery Program” www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program We wish you the very best knee health in 2023!!!
@@epmanualphysicaltherapy Dr David . Would you consider doing a video consultation with me ? I’ve noticed some doctors , specialists and physiotherapist are doing that now. Im in Canada and this is offered but because I have watched your channel and trust you and your knowledge , im hoping it’s a service you offer .
😧 This makes sense! During physical therapy my knee would swell up and the pain would sometimes be worse. I was doing almost every “avoid” exercises you mentioned in physical therapy. Thank you for this insight! It’s just going to feel weird working out every other muscle when I exercise but my quads and hamstrings. And that’s okay?
I am from Srilanka and I am 79 years old Recently I have been diagnosed with osteoporosis the surgeon who diagnosed this issue was insistent on getting knee replacement done I will not go through surgery I have been following your videos on strengthening the glute muscles and I feel better I want to start yoga and it will help me if you could advise me on which asanas I should not do I am sorry to trouble you So grateful if you could please help me out Thank you so much carminie
Literally saving lives! I am so thankful to you Sir. First day of trying your first two exercises and I have never felt such a relief for a long time I am actually feeling emotional because all the doctors have told me to do exactly the opposite exercises for strengthening my quads which leads to nowhere because I have been doing exercises like these for so long as well as bicycling but I see only getting worse. Today just by doing a 30 minutes exercise of the first two exercises you are showcasing at this video I am truly praying for you I hope that you will have anything about you want in your life I am so thankful I can already see such a big difference and I am so positive of this. I have been struggling with my knee for 2 years. I am 19 years old and I love to dance and do taekwondo and I consider myself to be very athletic, but I haven't been able to do that for so long due to a consistent bone bruise injury at my knee which makes me feel so depressed and sad because of the persistent pain and the chondromalacia patella which was caused by the whole situation as well. I swear if this actually works out, I won't forget you sir and I will feel the need to pay you back, since you will basically have saved my life!!! Thank you, you are a savior.
Thank you so much Doctor David, you gave excellent , very cleared and detailed information on those exercises . I am doing them every day but you mention to do them multiple times per day, this is nice idea and I will try to incorporate them even more. Love tailgate ones and other ones as well, trying to figure out how to walk property. , but still totally avoid the stairs as it is activate my quad mascles and make my knees hurt so much . I will continue following your advice as I think it is best possible video I come across and all of your recommendation makes a lots of seance . I found one doctor long time ago who recommend walking like on straight line ( like you doing your steps pretending that you walking on one line and you recommend walking by putting out your feet little bit apart, as it is activate more glutes muscles ) what do you think of walking in one line ? would it be a bad idea? That doctor say that it will take pressure from your knees . Thanks again for such a great job!
Thank you for your video! The way you explain and show these exercises has been so useful. Now I can find the right hip-knee angle easier. Greetings from Helsinki, Finland 😊
Hey Paivi, Greetings from Texas! It is our pleasure! Thank you for your feedback because it really does mean a lot to us. We are thrilled to hear that you found this information beneficial. In case you are interested we do have additional information and exercises you can view in playlist we have compiled for Knee Cap Pain help. You can view it here:"Knee Cap Pain Help" ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We'd love to hear how you are doing as you progress.🙌 Please take care!
Wow great information…just diagnosed with patellar chondromalacia and had no idea about glutes and how my quads were taking over all my exercises. Thanks so much❣️🙏🏼🙏🏽
Has helped my knee pain. Not sure yet why I'm having the pain...I have an appointment Feb 21 with an orthopedic doctor and I hope we can find out what's going on. You make so much sense! Snowing outside today so I'm going to do these all day today! 👍. Is getting on a stationary bike or eliptical hurting my knee? I've often wondered.
Hi Saj Naeem! You are very welcome! Thank you for the kind words and support! Below will be a few links for you that can be beneficial as well: “Chondromalacia Patella Help” ruclips.net/p/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Top 6 Standing Glute Exercises To Help Knee Pain” ruclips.net/video/jD7IRBfJ-mM/видео.html “3 Big Reasons Your Glute Muscles Won’t Work Well For You” ruclips.net/video/TamXorqxCAk/видео.html Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. We hope this helps! You got this! Please come back and let us know how you are doing in your progress! 🙌🏽
@@epmanualphysicaltherapy Thank you! Good idea to do it frequently throughout the day. Would your recommendations change at all for someone who is looking to get back in to heavy squats? I've temporarily paused heavy front squats and zercher squats to get over this nagging issue
Thank you for the excercises for doing this for us. You are so smart and a person understands the whole video. Thank you sò much, thank you. South Africa. Glenda
You're Awesome Doctor David! This is a real life saver video with so much content and information regarding what not to do and why. I feel full confident now I can get better from this and be stronger to return to sport after watching your video. Thank you!
That is so great to hear show marina. The most important take for you is to continue doing them. There are time when people feel better and stop and then when the pain comes back they feel it didn't work. This works and you can really stop a lot of your pain you just got to put in the work. You are the way to recovery. Here are some more videos to help you. “Top 5 Glute Muscle Exercises For Knee Pain” ruclips.net/video/NXdCjT2QtJA/видео.html “Top 6 Standing Glute Exercises To Help Knee Pain” ruclips.net/video/jD7IRBfJ-mM/видео.html
Hey Satender, you are very welcome! Just in case you need it, here is the rest of the playlist on improving your knee health and fixing underlying muscle imbalances: “Knee Cap Pain Help” ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 In case you're interested, we have a program that could help you get back to being healthy, active and mobile: "28-Day Knee Health and Wellness Boost Program" www.epmanualphysicaltherapy.com/knee-health
What about very light cycling on a static bike? Could that stimulate the growth of the cartilage and the eventual healing of the knee joint? Your video is very informative. Thanks for sharing.
Hello from France! Thank you for your precious advices. Do you have any video for knee Hoffa's disease and how to stop swelling without internal anti inflammatory medication or medical infiltration ?
Every single excersize in your don't do ,was prescribed by the physio therapist for me to do and it has been 2 and half moths and still in pain with my chondamalacia patella , I have just started doing yours the lastb2 days and noticing a difference .
Hey Jo-Lee! So sorry to hear you had to go through such ordeal! But we are happy you gave these exercises a chance and started feeling some relief already! :-) Here is a playlist with all of our content on chondromalacia patella! Check it out: “Knee Cap Pain Help” ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 You might also want to learn more about our 28 Day Knee Health & Wellness Boost Program: www.epmanualphysicaltherapy.com/knee-health
Thank you so much for your great explanations on how to do things right and why! Unfortunately I can't figure out where to start, as I seem to have several issues happening in the knee and I'm worried that I will aggravate one of the other issues because I'm not doing them in the right order. I will add my findings from the MRI report I'm hoping that you might just be able to mention to me, what exercises I should start with? The report is for my right knee which has been really painful since Feb 2023 and as I am a cleaner, I am not able to crouch down, or kneel at all anymore, which makes work really challenging. My left knee seems to have the same issues, but is less painful as I've had that going since Nov 2022, however, I can't crouch, or kneel with that either. I'm desperate to get back to where I was before all this happened, I feel like my life is just so limited by all this and the pain is getting me down. If you could just list what exercises I have to do first, then I can look them up on your channels. Many, many thanks for sharing all your knowledge and experience and make them available to people around the world! I'm in New Zealand) Findings: Extruded medial meniscus with degenerative change and a radial tear involving the posterior horn. Intact lateral meniscus. Intact cruciate ligaments. Intact medial and lateral collateral ligaments. Normal posteromedial and posterolateral corner structures. Unremarkable pes anserine tendons and bursa. Intact quadriceps and patellar tendons. Oedema along deep fibres of the vastus medialis and lateralis muscles. Mild lateral patellar displacement and tilt. Focal area of chondral loss with subchondral marrow oedema at the apex and lateral facet. Normal trochlear fossa depth. Tibial tuberosity - trochlear groove distance is within normal limits. Intact medial patellofemoral ligament and medial retinaculum. Oedema along the lateral retinaculum. Diffuse chondral wear involving articular surfaces of the medial femoral condyle and tibial plateau with associated marrow oedema. No subchondral insufficiency fracture line appreciated. Medial tibial geode noted. Relatively preserved articular cartilage at the lateral tibiofemoral articular surfaces. Moderate suprapatellar bursal distension. Thickened medial suprapatellar plica. No intra articular loose body. Infrapatellar bursal distension with related oedema. Unremarkable regional neurovascular structures. Conclusion: Moderate medial tibiofemoral compartment osteoarthritis. No appreciable subchondral insufficiency fracture. Medial meniscal degeneration and extrusion with radial tear of the posterior horn. Focal chondromalacia patella. Moderate suprapatellar bursal effusion. Prominent suprapatellar plica. Intact cruciate ligaments.
I’m not sure where to find that 28 day program you’ve mentioned in the video. I’m finding your exercises really helpful -immediately. Thank you for the video.
Hey Elise 👋! Thank you for reaching out and asking about our 28 Day Knee Health & Wellness Boost Program, you can access it here: www.epmanualphysicaltherapy.com/knee-health/ We hope to hear from you soon 😃
Thank you so much Dr David for these excellent videos. I've started the tailgating - please could you advise on whether it's ok to do the full hour all at once or does this have to be split? Also is it ok to do if there is pain in the knee while doing the exercise?
Hi, Thank You so much, I have 2/3 degree of Chondromalacia Patella and Your exercises are helping me a lot. However I have one question for You. How to know the right moment to start exercising also quad muscles?
being medical student & chondromalacia palata Pts, l've never seen such a detailed explanation for every exercise like this video. Thank you very much. Now, l beleive of the power of more speciality. But l have a mini ask You say that quads strengthing is going to compress on knee more , making the problem worse Is that mean that people with this problem shouldn't never strength quads especially rectus femoris which attach patella?
Hey Hello Hello, We appreciate your feedback! Thank you so much. In case you are interested we do have a playlist for knee cap pain help if you would like some additional information or exercises. 😃 "Knee Cap Pain Help" ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
Former professional dancer - everyday was about working muscles for a balance of strength and flexibility. (Many things you show!) I stopped working on myself- Now I just teach kids and everything hurts. I thought my life was over -but you have given me hope! Is there a way to ask you a question and possibly get an answer? Thank You🙏🏻
Hi Vorasarin, It is our pleasure to be able to help! In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain help. You can check it out here: "Knee Cap Pain Help" ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We hope you start feeling relief soon! Please take care.🧡
Doc, Lifting up an inch I can activate the glutes and keep the quads soft but just laying flat, NOPE. DOC! What are we doing wrong? I’m pushing hard where my stomach is working and hip is rotating like it should. Please help us! Edited: I am pushing harder down on the floor, and I do notice the inside of my glutes activating, but I do not feel the hip flexors or the side of my glutes activating at all. Is this what we should feel?
Hey, I love this video and I find it very helpful! However I have a question. I have chondromalacia patella grade 2-3. Doctor and physiotherapist gave me exercises to help with my condition (the ones you said not to do) 😁. My knees now make cracking sounds if I squat with knees over toes, but don't hurt. I was swollen for 6 months 2 years ago, but not anymore. What do you think about me running (based on just the description)? My goal is 42km marathon in October. What do you think about collagen? Thanks so much for the answer, you are the best! 😊
Thanks so much. l need your help, one of my leg is short and the second leg is long and am using single crutches to walk and l can't walk a long way so help me out.
I've never really focused on my glutes while exercising before. I just tried the second exercise and found out it is really hard to activate glute muscles without activating thigh muscles. Do you think doing the same exercise, but with straight legs (knees) would be helpful as well?
Perfect...I do feel the same....without contracting quadriceps and hamstring it's tough to squeeze glute muscle....otherwise I feel my glute is not fired...
how many cycles we should do each type of exercise's ? and how many per week ? is it daily ? and during the day is it enough onnce per day ? or you recommend more than one time per day? I appreciate your quick answer your videos are awesome
Hello, I found Your channel yesterday at night, lookin' for some information about chondromalacia. I have magnetic resonance imaging, probalby I have third may be fourth degree of chondromalacia. I stopped squats, snatch, jerk and all this stuff. When my knee is overtrained I have back pain in knee, it's little bit swollen. I took one injection hyaluronic acid, stop training legs for while and its better. God bless You Sir. Thanks for all videos. I subscribe channel. Best ragerds from Poland!!!
Thanks for the wonderful advice! But Dr. David, I feel clicking in the knee while doing Tailgate swinging. Is it good or bad? could you please provide a solution to my problem?
I have exactly the problems you describe. I have been working on quadriceps for 3 months to recover. My legs have become very thick. But my knee pain still persists. I will try these exercises. I just want to ask, should I not work on quadriceps at all? Would it be harmful if I made at least one move? What do you think about squats? The doctor said I had chondromalacia.
Hello, I’ve been diagnosed with chondromalacia retropatella a couple years ago. I’ve undergone two surgeries and my surgeon says, that in my MRI, my knee and the cartilage has healed perfectly and everything should be fine. He also said, that the pain I still have while squatting is because of the muscle atrophy. I can walk and run perfectly. But after playing ping pong for a bit or doing a few squats, my knee starts to hurt. In the gym, only leg press and leg extensions hurt. Will it be helpful for me to do these exercises, or should I do something else. Please I really want to be able to play ping pong the right way again.
Hello, I lover your channel. I have question on tailgate swinging. Will one hour of walking have similar effect as tailgate swinging? The idea, as per my understanding from your video, is for sinovial fluid to circulate which helps in cartilage health. I have Chondromalesia patella grade 3 and do walk regularly.
Hey Lydia! Sorry you were doing the wrong exercises :-( It is hard to know what will make things better or worse! We have a lot of content available for chondromalacia patella in case you would like to learn more about it. Here is a link to our playlist of videos: “Knee Cap Pain Help” ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
Dear Dr David, all my docs have advised me to do quad and hamstring strengthening exercises for chondromalacia patella condition, is it ok to do the both along with glute exercises as u have mentioned or only the glute exercises, kindly provide your valuable opinion on this.
This sounds very reliable. I am interested in something like the 28 days program, but I have patellofemoral chondropathy, and I am not sure about the differences. Do you have a specific one? Thank you
Very interesting! I was diagnosed with Chondro Patella as a kid in 1978. Later in life built up my quads but never could grow the Hamstrings. Now at almost 60 can't even bicycle without bad pain under the knee cap and now also developing tendon issues at the end of the quad. Was just about to undertake exercises that would have worked the quads. After seeing your video, think I won't do those exercises. What about leg curls (lay on stomach and curl weight with legs towards your butt)? Thanks!
Hey Bobby! We are so sorry to hear that you've had Chondro Patella for a significant amount of time now, we can only imagine how it has affected your quality of life. It is not uncommon that an activity like cycling results in pain and that is due to the excess pressure applied on the knees when the quads are heavily engaged. We are so glad that you've come across our channel and that you're receptive to following our suggestion, we thank you for trusting our information. To answer your question, we usually suggest avoiding an exercise like leg curls as it targets the hamstrings and not the glutes. This again contributes to the muscle imbalance. Our general recommendation is to focus on strengthening the glutes and engaging the core muscles, which act as the other side of the seesaw, helping to restore balance and reduce strain on the knee ( like the exercises in this video). If you're interested in a well-structured approach that is likely to help in improving your chondromalacia patella, then you might be a perfect fit for the following program - don't get caught up in the title, the treatment strategies we provide for meniscus and/or patella issues happen to be quite similar. You can learn more about it here: "Knee Meniscus Recovery Program" www.epmanualphysicaltherapy.com/meniscus-recovery We wish you the best and hope to hear more from you soon! 🙌
But Dr. David as I do the glute tightening or any of the other muscles I do feel rhe quad muscles firing too at least 20-30% I guess. When I was done i still felt a little stronger in the quad muscles. Is that ok or is it possible to get that down to 0%. And at the end of the exercises should the glute muscles or any other part for that matter feel a bit more stronger or tighter. In other words how should I feel to know I've done them right. Thanks for the great video Dr, you are an angel🙏
Hi there - I'm new to your channel but am.finding your advice indispensable ! You suggest that stretching quads lead s to muscle reflex Making them even stronger - would foam rolling work instead to loosen things up ? Also I understand the importance of muscle imbalance but always thought strong quads wee important to help support knees - could you clarify ? Thanks for the good work ! And all the detailed advice .💖
If you are tying to work on healing potential chondromalacia patella from home, how do you know you have reached a point of healing to try more aggressive things like squating? If you have crepitus with knee extension, will the sound ever go away? If you have it without any pain, does that mean it can heal fully to the point of no crepitus? Is it possible to have healed cartilage the continues to make crepitus noises? Thanks for all your videos and advice!
About 19 years ago I injured my left knee and my doctor said I had chondromalacia patella and had me go to physical therapy. But sure enough all the exercises that you list as harmful to the kneecap were the ones that I was taught to do---the lying leg lifts from the back position, the exercise bike, the lunging forward, the lowering down the wall and pushing back up with the legs. Over a few months, my knee did calm down but they had me take a lot of ibuprofen and to this day I have tinnitus (a pulsing to my heartbeat) from taking too much of it. Your exercises concentrating on the glute muscles like the clam shell and flexing the glutes while standing, lifting the butt off a flat surface while lying down using only the glute muscles, and the tailgate swinging of the legs sitting on an office chair are helping me not feel as much pain in my knee when I just walk around the house, I've noticed. Thanks for all that you do, Dr. David!
know you are better or pain continues i am also have chorndromalisa patella can you help me which exercises or medication do you use plz
@@ranaali501 I just mentioned the 3 exercises in the last sentence of my comment that have helped me. It was 1) the clam shell, 2) lifting the hips off a flat surface with knees bent from lying down position at least 10 times, and 3) sitting down and swinging the legs back and forth one at a time for at least 1 minute several times a day. I don’t take medication but eat pineapple as it has anti-inflammatory effects on the joints.
I was discharged from the army in 1983 medically for chondromalacia patella, later developed meniscus issues, then later osteoarthritis. I am now bone on bone tibiofemoral and patellofemoral joints. VA physical therapy had me doing quad exercises to help. It didn't! Now I have to use a walker. Thank you for this information I wish I had 40 years ago. I would have enjoyed my life so much more!
I've had this condition since my early 30s, 46 now. Yeah, it sucks, and i feel for everyone dealing with it. I've tried every strengthening exercise, stretch, and protocol out there. I even lost 80lbs through swimming and intermittent fasting, to get all the excess pressure off my knee caps. Still in pain and have given up on many active things that once made me happy. So much conflicting info out there. Did exercises for years that this vid says actually exacerbates the problem, but haven't found relief with these, either. It's an anduous road. I do hope others have had better results than I have, and found relief, and restored quality of life. Not trying to be a downer, just being honest. Good luck everyone.
Have you had the arches in your feet examined by a foot specialist? Maybe your ankles and feet are weak which leads to knee problems.
@lindawelburn9140 yes. When I first developed this condition, I went to a podiatrist and got custom orthotics. Unfortunately, I found no resolution. I also do exercises to keep ankles, feet and toes strong and arches supported.
I strongly suggest you please try the exercises suggested here. To the T. Listen to every bit of what this Dr says and follow it precisely. Some of it might take time until you figure out what exactly he means when he says the glute and not the front thigh muscles need to be working. I had dead glutes when I started a few weeks back but now I can isolate the glute muscles and tighten them. Do not do any other exercises that tighten the quads. All the other exercises that my physiotherapist prescribed seemed to be working against and worsening chondromalacia problem. I stopped the left lifts, VMO strengthening etc. In fact I am on Day 6 of my 28-day knee strengthening program which this Dr has been offering. I can see the program makes so much sense though I will reserve my comments for until end of Day 28. ( I have some queries though as I do the program and I hope the team answers my queries that I send on mail) I enrolled to the program nearly a month after I have been following all his other videos on knee especially chondromalacia which I was diagnosed about 2 months before. Every since I started following his videos I felt much better and my knee pain went away 2-3 days after I stopped the wrong exercises and did the right ones and I am feeling positive I will get back to 90% recovery ( or 100% if such a thing exists, which I Am not sure as I have not come across anyone sharing their CP jpurney and testified that). So please please do not lose hope. Just make sure you are not doing the wrong exercises or the exercises wrongly. I can confidently say you can blindly follow Dr. David. Other things that help me - 1. when the knee cap irritation or burning flares up, I keep ice packs. 2. And I regularly apply some ayurvedic oil (you can use sesame oil) very gently but liberally on the knee either overnight or whenever there is some discomfort on the knee cap. The number of such occasions has greatly reduced after I started exercising correctly. 3. When I realised my quad muscles were very tight after doing the wrong exercises I used a rolling pin to gently massage the thigh muscles above the knee before starting the right exercises. (The measure here to identify tight quad for me was to try and bend the knee and I would feel the knee cap very very tight and pulling and was unable to bend. ) It worked for me, but please exercise caution as I am only a patient myself. 4. My orthopadecian prescribed Glucosamine capsules for cartilage health for about 2-3 months which I have been taking for 2 months now
@@RiniHS96100 thank you so much for the info. Dealing with this at the moment. I'm frustrated
@@ednahkwamboka4422 Good luck and pl don't lose hope. One more point, pl think of it as a wound that needs to heal. So protect it. I usually have a balance between resting - when it pains and exercising - when it feels ready. That way the healing seems to happen better.
Best counsel! Every one of the "don't do" were recommended by multiple EXCELLENT physical therapists, and I did them without real improvement, and really focused with determination and gusto to strengthen the weak muscles, lol.
I have been working on tailgates for 3 weeks, with amazing results! The other glute exercises are also part of my work to strengthen the underlying problems. THANK YOU SO MUCH!
I can't do just glutes...everything else works😢
Ive had chondromalacia for maybe 5 years now, has ruined my active life, used to run and powerlift, was very fit and strong. Nothing helps! Ive done every exercise there is. Weird thing is I never had knee issues before being diagnosed, now I am like a pensioner at the ripe age of 30. Truly I feel bad for anyone who gets it.
Have you tried the exercises shown in this video.
I did of course@@ptejasagar3239
I'm 38 can just about only do the tailgating, oh and they found artritis too so depressed
@@Jalpaandsiennare tailgating. I find this excellent but roll my foot on a ball. I have a rubber one with spikes on. Brilliant because it can be done whilst sitting reading, watching tv etc.
Feel you man im depressed getting used to a fucked up new life :( i hope someday there will be a true solution
All of the commenters say thank you for the information and they'll try these but none of them give mention of results
I was also diagnosed with the condition 3 months back .but now pain is around 90 percent relieved....he is right..don't do quadricep strengthening exercises....I have done dry needling and IFT also ..it creates difference... manually moving patella and moving roller over lateral thigh also good..but don't don't do quad strengthening exercises..
@@rushikesh89ghatol70 thanks it means a lot to read this
@rushikesh89ghatol70 which grade you had.. i am having it since 6 months and have not found success with quad exercises.
I ❤️❤️❤️ tailgate swinging!! This made all the difference in the world for my crabby ITB knee pain. And I ❤️❤️❤️ your whole channel. Seriously!!!
So amazing to hear that! Thank you dianemorgan2284! ❤️😊
I second! THANKS!
4 years ago during routine meniscectomy I was assessed at grade 3 chondromalacia. Rehab for that included many of the "don't do" exercises you mentioned but got me back to an active, pain-free state as a competitive rower. I'm now 71 and still active but patella femoral pain in that knee has recently kicked in. I've tried some taping and bracing along with my trusty guad-oriented exercises without success so will give your suggested program a try. Thanks for the videos.
Hello Wayenough!
It sounds like our knee program would be great for you. 71 years old and still rowing keep up the great work! Focusing on glut weakness is also very important when it comes to knee pain, Here are some tips !!!!!!!! Hope to see you starting out program soon!
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
I keep coming back to your videos. You are so passionate about helping people and the whole glute thing makes SO much sense to me! God bless you!
Thank you 1 million times over! This is priceless info! My Ortho just told me there is absolutely nothing I can do about the loss of cartilage and to just accept it. I appreciate you giving me hope! 😇😇
Hi Real Life Solutions, You are very welcome! 🙌We are grateful for the opportunity to be able to help. We are so sorry to hear about your experience with your Ortho. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cartilage help. You can check it out here:
"Knee Cartilage Help"
ruclips.net/p/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p
We also recommend these videos:
“How Knee Cartilage Heals | Heal Knee Cartilage Without Surgery”
ruclips.net/video/-XwcKAf7Py8/видео.html
"Is It Possible For Knee Cartilage To Heal?"
ruclips.net/video/NoX7l98jpsM/видео.html
“Is It True Painful Knee Joint Cartilage Can Heal Even If It's Bone On Bone?”
ruclips.net/video/UXZj2RFUVOo/видео.html
We hope you that can feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡
Exactly what they told me!! Plus to just don’t walk much and, we’ll I’m a server I kind it need to walk 😑
I've been a PTA for 32 years. I can say that you're right on point and that you provide excellent information to take back to the clinic.
Keep the content coming!
I have a unicompartemental knee replacement both knees that now has collapsed again on my right knee. I do not want a revision and total knee but I have horrible bowed leg on that leg. I’m trying the tail gate swings for some pain relief and it really has worked !!!
I'm so glad I found this!! My Ortho signed me up for PT that was creating my chrondomalacia patella more painful - the very exercises you demo'd here! I got a cortisone injection and laid off of the PT and am feeling better, though not 100%. I'm going to try your exercises daily for a couple of weeks and will report back.
Report?
@Mayne thanks for the reminder. To be honest, I only did these exercises for a few days. My pain is decreasing at a moderate rate every week and I'm able to resume my regular work out. I attribute this to the fact that is my third injury in another area of my body and what I'm discovering is that unaddressed trigger points are actually causing my injuries. With the knee, I've taken the approach of finding the areas such as in my IT band, quads and outside of my calves, working those points (which takes time) and working with a massage therapist too. Everyone is different but this is what's working for me. But I am grateful to this channel for at least signaling that my ortho is not God.
You helped me enormously by teaching the glute-tightening-walk (I have bursitis)! The moment I forget, the bursitis hurts and then I do the butt-muscle walk and it immediately gets better. Actually, it has already improved quite a bit all around. Also, the dangling of the feet is a blessing - I have an old knee injury that cannot be fixed and I live with and the dangling really is helpful! Thank you! I do your exercises (they all go back to the butt muscles 😄) and I tell everyone: your exercises actually work!
Best teacher. I love how you explain everything.Thank you.😊
Omg i can't beleive most of the not to do exercises were recommended to me. Thankyouuu because it actually hurted more and healed lesss
David
Thanks for instructions. I have got my knee functioning at almost 99% using your instruction to not use my thigh muscles while the clam shell exercise a lot. I also do the 1/8 knee squat a lot to free pain as well as stiffness in my injured knee. My diagnosis was arthritis in the right knee using ultra sound. I am now doing
heavier exercises prescribed by a PT
Thanks again,
Norman Mau
Maryland
Diagnosed with chondromalacia 4 year ago at the ripe age of 26 and been doing most of these exercises for at least 3 years and a half at this point. The truth is that there is no cure for this condition, only treatments that will make your symptoms better but not make you go back to the activity level you used to have. I did PT religiously, yet I can only dream of going back to playing basketball and have the same agility and movement as someone my age. Everything that involves sustained intense activity for short bursts is out of the equation for the rest of my life. Even simple things like hikes and trails make me feel like I'm 50 already. This is truly a death sentence for anyone with an active lifestyle and into sports, no matter how much I tried I always ended at square one. Good luck to anyone just embarking on this journey.
I feel you
Have the same Problem. It started when I turned 32, now I am 41 and since i was first disgnosed with chondromalacia 9 years ago I had to quit most of the sports I loved inkl. surfing, Basketball, running, Powerlifting..........
It was a shock to me and got me into Depression. But I learned to live with it, accept it and look for alternative activities.
Also my kids and wife give me a sense in life.
You need to push down youre ego extremly
@@EmotionalShreddI feel for you mate. Just wondering, is it possible to train through the pain? Once you warm up does the pain subside or is it worse? Have you thought about or been recommended surgery for this?
would surgery for this condition be an option ?
@@floringogu4975 often there is a so called "pain zone", in other words an angle where it hurts. I have it at around 30 degrees. So i stay in the 100 to 45 degrees zone for the squats or legpress for example, also i do high reps and take lower weights. More seldom i use rep ranges at 8 to 12. And i dont do Max strengh weights in the 1 to 5 rep range.......avoid joint pressure.
This works out well to keep the muscles.
I also do a lot of isometrics or static holds to find pain free spots which i then focus on. Unfortunately i cant do stop and go sports anymore, or jumping high or jump down from high positions.....this would cause lots of pain.
I dont think a surgery is an Option, as i read it can make it even worse or infect the joint. The balance sheet of patient reports and statistics is unpromising
Every point you say in this seems so important we may not want to miss. Need to watch this several times to get everything right
Thanks so much for posting all these videos with such a positive attitude towards overcoming cartilage problems.
I've been having trouble with my knees for a few years, following an episode when I repeatedly lifted some very heavy weights on my shoulders whilst walking up some steep steps. Yesterday I had an MRI on my right knee (I'm waiting for a left knee MRI), which identified grade 3 medial femoral condyle chondropathy, grade 4 chondropathy with lesions and inflammation on the anterolateral femoral condyle and grade 3 chondropathy on the mid patella. (I'm translating from the French here, so not sure if I have the terms right.) For the moment the only severe pain I get is when walking downhill after a really long hike, but when that happens the pain is so bad that I can hardly walk. I'm doing physical therapy, but it seems to be generalised over the whole body rather than specific to the knee, and I worry that some of the exercises I've been given might make things worse.
I wonder if you could answer the question, is this in fact chondromalacia? Also is that the same as osteoarthritis and is it possible to regrow the cartilage with appropriate exercise and diet or only help to overcome the pain? Thanks in advance.
I have been doing your exercises for meniscus making my glutes stronger it really has made improvements after 2 months of intermittent exercises complimented with hot water bottle around knee and red infra red light sessions.
I cycle 7 miles a day too really helps but remember not to load the knee with too much pressure up hill and pulling away from stop.
Thank you for your great advice.
My knee pain stopped me from running which I love so much and now my lower back has started to hurt. I can feel they’re all connected. I’m going to do these religiously because I do want to get back to running. Thank you so much. Deeply appreciate your efforts. Love the channel. Thank you again.
Me to exact issue
Weak glutes lead to over using the back muscles when leads to knee pain on the right or weak side
Thank you for this excellent education! It is very kind of you to be honest and giving so much detail and explanation! It is helping so much! My knee is healing!
Hi Jane, You're welcome! Thank you so much for the kind words. We are thrilled that you have been able to feel some relief. We hope that you continue to heal and that we can hear more updates on how you're doing. In case you haven't already seen it we have a playlist for knee cap pain that could be helpful to you. You can access it here: www.epmanualphysicaltherapy.com/virtual-visit/
We wish you all the best in your road to recovery! 🧡
This man’s emphasis on glutes has me very interested. I have recently gotten into cycling and after just 5 days of 1 mile a day, my quads have gotten much bigger but the knee pain has increased 😢. I will stop that and wait until I can get my glutes working better!
Your quads got bigger from cycling 5 x 1 mile?
Really???
Thanks to you , I see a light at the end of this dark tunnel I’ve been on for a month . My goal this month is to be able to do the glutes exercises in the beginning of this video where both of my knees are raised . I’ve watched so many other videos including Bob and Brad . BuI yours are keeping me tuned in until the end and the exercises you’re showing are so doable. I especially appreciate all you advice . My physiotherapist wants me to squat and strengthen my quadriceps which you advise against with runners knee. I don’t know yet if it’s arthritis or runners knee. Love to you from Halifax NS Canada
Hey @louangesaves3481, we're so glad you're seeing light at the end of the tunnel! We hope you can get your glutes to work very well this month! Yes, it's important to force your glutes to work better than your quadricep muscles in order to fix the muscle imbalance that leads to both knee arthritis and runner's knee. ❤️🇨🇦
You might learn more about our 28 Day Knee Health & Wellness Boost Program that is focused on addressing the root problem. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health
If you're sure it's knee arthritis, then you'll want to learn about our “Knee Arthritis Recovery Program”
www.epmanualphysicaltherapy.com/knee-arthritis-recovery-program
We wish you the very best knee health in 2023!!!
@@epmanualphysicaltherapy Dr David . Would you consider doing a video consultation with me ? I’ve noticed some doctors , specialists and physiotherapist are doing that now. Im in Canada and this is offered but because I have watched your channel and trust you and your knowledge , im hoping it’s a service you offer .
Can you please share your experience after doing these exercises? Did they helped?
😧 This makes sense! During physical therapy my knee would swell up and the pain would sometimes be worse. I was doing almost every “avoid” exercises you mentioned in physical therapy. Thank you for this insight! It’s just going to feel weird working out every other muscle when I exercise but my quads and hamstrings. And that’s okay?
Thank you, thank you, thank you, you are the only Doctor who recommends the best knee exercises. I'm on my healing journey. Blessings ❤🙏🏾👏🏾👏🏾👏🏾👏🏾
I am from Srilanka and I am 79 years old
Recently I have been diagnosed with osteoporosis the surgeon who diagnosed this issue was insistent on getting knee replacement done
I will not go through surgery
I have been following your videos on strengthening the glute muscles and I feel better
I want to start yoga and it will help me if you could advise me on which asanas I should not do
I am sorry to trouble you
So grateful if you could please help me out
Thank you so much carminie
Literally saving lives! I am so thankful to you Sir. First day of trying your first two exercises and I have never felt such a relief for a long time I am actually feeling emotional because all the doctors have told me to do exactly the opposite exercises for strengthening my quads which leads to nowhere because I have been doing exercises like these for so long as well as bicycling but I see only getting worse. Today just by doing a 30 minutes exercise of the first two exercises you are showcasing at this video I am truly praying for you I hope that you will have anything about you want in your life I am so thankful I can already see such a big difference and I am so positive of this. I have been struggling with my knee for 2 years. I am 19 years old and I love to dance and do taekwondo and I consider myself to be very athletic, but I haven't been able to do that for so long due to a consistent bone bruise injury at my knee which makes me feel so depressed and sad because of the persistent pain and the chondromalacia patella which was caused by the whole situation as well. I swear if this actually works out, I won't forget you sir and I will feel the need to pay you back, since you will basically have saved my life!!! Thank you, you are a savior.
Hey, how are you doing now? I m in similar condition and would like to understand if glute exercises suggested in this video helped you?
Hey can you tell if it actually healed???
thank you God bless you
Thanks so much❤
You are excellent knee therapists. I will try .
Hey Nazlee! We are so glad you like our content! We would love to hear an update from you in the future!
Omg makes so much sense. I've been doing the wrong exercises
Thank you so much Doctor David, you gave excellent , very cleared and detailed information on those exercises . I am doing them every day but you mention to do them multiple times per day, this is nice idea and I will try to incorporate them even more. Love tailgate ones and other ones as well, trying to figure out how to walk property. , but still totally avoid the stairs as it is activate my quad mascles and make my knees hurt so much . I will continue following your advice as I think it is best possible video I come across and all of your recommendation makes a lots of seance . I found one doctor long time ago who recommend walking like on straight line ( like you doing your steps pretending that you walking on one line and you recommend walking by putting out your feet little bit apart, as it is activate more glutes muscles ) what do you think of walking in one line ? would it be a bad idea? That doctor say that it will take pressure from your knees . Thanks again for such a great job!
Thank you for your video! The way you explain and show these exercises has been so useful. Now I can find the right hip-knee angle easier.
Greetings from Helsinki, Finland 😊
Hey Paivi, Greetings from Texas! It is our pleasure! Thank you for your feedback because it really does mean a lot to us. We are thrilled to hear that you found this information beneficial. In case you are interested we do have additional information and exercises you can view in playlist we have compiled for Knee Cap Pain help. You can view it here:"Knee Cap Pain Help"
ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
We'd love to hear how you are doing as you progress.🙌 Please take care!
Thank you Dr David for your explanation and encouragement.
You're welcome @Overcome588!!!
Wow great information…just diagnosed with patellar chondromalacia and had no idea about glutes and how my quads were taking over all my exercises. Thanks so much❣️🙏🏼🙏🏽
Hello 👋, how has your chondromalacia been doing? Have you been doing these exercises, if so have they worked?
Has helped my knee pain. Not sure yet why I'm having the pain...I have an appointment Feb 21 with an orthopedic doctor and I hope we can find out what's going on. You make so much sense! Snowing outside today so I'm going to do these all day today! 👍. Is getting on a stationary bike or eliptical hurting my knee? I've often wondered.
Brilliant video. Thank you so much and it makes so much sense. Looking forward to doing the hard work and getting back in to strength training legs.
Hi Saj Naeem! You are very welcome! Thank you for the kind words and support! Below will be a few links for you that can be beneficial as well:
“Chondromalacia Patella Help”
ruclips.net/p/PLJVIPiFvv1mah5PV-1Y-fv1UHrmbqnXQE
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
“3 Big Reasons Your Glute Muscles Won’t Work Well For You”
ruclips.net/video/TamXorqxCAk/видео.html
Start with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not.
We hope this helps! You got this! Please come back and let us know how you are doing in your progress! 🙌🏽
@@epmanualphysicaltherapy Thank you! Good idea to do it frequently throughout the day. Would your recommendations change at all for someone who is looking to get back in to heavy squats? I've temporarily paused heavy front squats and zercher squats to get over this nagging issue
Thank you for the excercises for doing this for us. You are so smart and a person understands the whole video. Thank you sò much, thank you.
South Africa. Glenda
Finally someone who is straight to the point
You're Awesome Doctor David! This is a real life saver video with so much content and information regarding what not to do and why. I feel full confident now I can get better from this and be stronger to return to sport after watching your video. Thank you!
Thanks so much Sir... I will do these exercises.....God bless you always....
Hey Surat, you are so welcome! We are so happy to hear that you are going to give our exercises a try. God bless you as well!
Soundest advice! Very coherent. I will get on this. Thanks so much!
Hey Solange! You are very welcome! Thank you for the kind words! Glad we were able to help 🧡
One round of these exercises my knee started to feel way better thank you. New subscriber here
That is so great to hear show marina. The most important take for you is to continue doing them. There are time when people feel better and stop and then when the pain comes back they feel it didn't work. This works and you can really stop a lot of your pain you just got to put in the work. You are the way to recovery. Here are some more videos to help you.
“Top 5 Glute Muscle Exercises For Knee Pain”
ruclips.net/video/NXdCjT2QtJA/видео.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
ruclips.net/video/jD7IRBfJ-mM/видео.html
How you now?
@@wardahali4712 nomore pain or swelling so back to normal thanks for asking.
@@chowmarina008 wow that’s great what all did you do can you please share
Thank you so much Dr. David for all ur advice and exercises. God bless ❤
Hey Hilda! You're very welcome! God Bless!
Thank you very much, For explaining all the vidio. I need that. I really appreciate. God Bless you young man Sept. 11, 2023
I fall into this video by merely chance.
Truly it's the best!
Hey Moab, we are so excited to hear that you found our channel! Thank you for being part of our community🙌
Thanks for useful information that makes sense.
Hey Satender, you are very welcome! Just in case you need it, here is the rest of the playlist on improving your knee health and fixing underlying muscle imbalances:
“Knee Cap Pain Help”
ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
In case you're interested, we have a program that could help you get back to being healthy, active and mobile:
"28-Day Knee Health and Wellness Boost Program"
www.epmanualphysicaltherapy.com/knee-health
Thank you, everything makes sense.
What about very light cycling on a static bike? Could that stimulate the growth of the cartilage and the eventual healing of the knee joint? Your video is very informative. Thanks for sharing.
Can’t wait to get started. You’ve given me hope. Thank you.
How is the response..please reply
Hello from France!
Thank you for your precious advices.
Do you have any video for knee Hoffa's disease and how to stop swelling without internal anti inflammatory medication or medical infiltration ?
thank you so much all your videos have been so helpful for my knee pain :)
You're so welcome! 😊
Thank you so much. Love your advise and information. It's working good with me. Best regards from Germany 😊
Every single excersize in your don't do ,was prescribed by the physio therapist for me to do and it has been 2 and half moths and still in pain with my chondamalacia patella , I have just started doing yours the lastb2 days and noticing a difference .
Hey Jo-Lee! So sorry to hear you had to go through such ordeal! But we are happy you gave these exercises a chance and started feeling some relief already! :-) Here is a playlist with all of our content on chondromalacia patella! Check it out:
“Knee Cap Pain Help”
ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
You might also want to learn more about our 28 Day Knee Health & Wellness Boost Program:
www.epmanualphysicaltherapy.com/knee-health
Dr David,U Are Awesome.I have my tkr on march 2024 already 33 months can i do this exercise .Please advise .Thank U Very Much💌🙏
Thank you so much for your great explanations on how to do things right and why! Unfortunately I can't figure out where to start, as I seem to have several issues happening in the knee and I'm worried that I will aggravate one of the other issues because I'm not doing them in the right order. I will add my findings from the MRI report I'm hoping that you might just be able to mention to me, what exercises I should start with? The report is for my right knee which has been really painful since Feb 2023 and as I am a cleaner, I am not able to crouch down, or kneel at all anymore, which makes work really challenging. My left knee seems to have the same issues, but is less painful as I've had that going since Nov 2022, however, I can't crouch, or kneel with that either. I'm desperate to get back to where I was before all this happened, I feel like my life is just so limited by all this and the pain is getting me down. If you could just list what exercises I have to do first, then I can look them up on your channels. Many, many thanks for sharing all your knowledge and experience and make them available to people around the world! I'm in New Zealand) Findings: Extruded medial meniscus with degenerative change and a radial tear involving the posterior horn. Intact lateral meniscus.
Intact cruciate ligaments.
Intact medial and lateral collateral ligaments.
Normal posteromedial and posterolateral corner structures.
Unremarkable pes anserine tendons and bursa. Intact quadriceps and patellar tendons. Oedema along deep fibres of the vastus medialis and lateralis muscles.
Mild lateral patellar displacement and tilt. Focal area of chondral loss with subchondral marrow oedema at the apex and lateral facet. Normal trochlear fossa depth. Tibial tuberosity - trochlear groove distance is within normal limits. Intact medial patellofemoral ligament and medial retinaculum. Oedema along the lateral retinaculum.
Diffuse chondral wear involving articular surfaces of the medial femoral condyle and tibial plateau with associated marrow oedema. No subchondral insufficiency fracture line appreciated. Medial tibial geode noted.
Relatively preserved articular cartilage at the lateral tibiofemoral articular surfaces.
Moderate suprapatellar bursal distension. Thickened medial suprapatellar plica. No intra articular loose body.
Infrapatellar bursal distension with related oedema. Unremarkable regional neurovascular structures.
Conclusion:
Moderate medial tibiofemoral compartment osteoarthritis. No appreciable subchondral insufficiency fracture.
Medial meniscal degeneration and extrusion with radial tear of the posterior horn.
Focal chondromalacia patella.
Moderate suprapatellar bursal effusion. Prominent suprapatellar plica.
Intact cruciate ligaments.
I’m not sure where to find that 28 day program you’ve mentioned in the video. I’m finding your exercises really helpful -immediately. Thank you for the video.
Hey Elise 👋! Thank you for reaching out and asking about our 28 Day Knee Health & Wellness Boost Program, you can access it here:
www.epmanualphysicaltherapy.com/knee-health/
We hope to hear from you soon 😃
An excellent video and so very informative! Many thanks indeed 🙏
Thank you so much Dr David for these excellent videos. I've started the tailgating - please could you advise on whether it's ok to do the full hour all at once or does this have to be split? Also is it ok to do if there is pain in the knee while doing the exercise?
감사합니다 매일 운동 따라하고 있어요
Thank you so much Dr. 🙏🙏
You're most welcome!
Hi, Thank You so much, I have 2/3 degree of Chondromalacia Patella and Your exercises are helping me a lot. However I have one question for You. How to know the right moment to start exercising also quad muscles?
Yes the "Tailgate Swing" done wonders for me❤
Hey April, that is awesome! We are so glad this was able to help you!
being medical student & chondromalacia palata Pts, l've never seen such a detailed explanation for every exercise like this video. Thank you very much. Now, l beleive of the power of more speciality.
But l have a mini ask
You say that quads strengthing is going to compress on knee more , making the problem worse
Is that mean that people with this problem shouldn't never strength quads especially rectus femoris which attach patella?
Well informative. Great
Hey Hello Hello, We appreciate your feedback! Thank you so much. In case you are interested we do have a playlist for knee cap pain help if you would like some additional information or exercises. 😃
"Knee Cap Pain Help"
ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
Former professional dancer - everyday was about working muscles for a balance of strength and flexibility. (Many things you show!) I stopped working on myself- Now I just teach kids and everything hurts. I thought my life was over -but you have given me hope! Is there a way to ask you a question and possibly get an answer? Thank You🙏🏻
Great video! Thanks so much
Hi Vorasarin, It is our pleasure to be able to help! In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain help. You can check it out here:
"Knee Cap Pain Help"
ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
We hope you start feeling relief soon! Please take care.🧡
@@epmanualphysicaltherapy thank you so much, I will do! 😊
Thanks
Thank you Doctor David!
You're welcome M Lynn! 😊
Doc, Lifting up an inch I can activate the glutes and keep the quads soft but just laying flat, NOPE.
DOC! What are we doing wrong? I’m pushing hard where my stomach is working and hip is rotating like it should. Please help us!
Edited: I am pushing harder down on the floor, and I do notice the inside of my glutes activating, but I do not feel the hip flexors or the side of my glutes activating at all. Is this what we should feel?
Hi guys, would you recommend PRP? Thanks very much.
Thank you!
You're welcome Wren11!!!
Hi doctor can I do this exersises every day thank you for the advice.
Hey, I love this video and I find it very helpful!
However I have a question. I have chondromalacia patella grade 2-3. Doctor and physiotherapist gave me exercises to help with my condition (the ones you said not to do) 😁.
My knees now make cracking sounds if I squat with knees over toes, but don't hurt. I was swollen for 6 months 2 years ago, but not anymore.
What do you think about me running (based on just the description)? My goal is 42km marathon in October. What do you think about collagen?
Thanks so much for the answer, you are the best! 😊
Best exercises ever ❤️
Yay, glad you enjoy them Julia!!! 😁
Thanks so much. l need your help, one of my leg is short and the second leg is long and am using single crutches to walk and l can't walk a long way so help me out.
I've never really focused on my glutes while exercising before. I just tried the second exercise and found out it is really hard to activate glute muscles without activating thigh muscles. Do you think doing the same exercise, but with straight legs (knees) would be helpful as well?
Perfect...I do feel the same....without contracting quadriceps and hamstring it's tough to squeeze glute muscle....otherwise I feel my glute is not fired...
I cannot do glute muscle work without ththank you sir for the help
how many cycles we should do each type of exercise's ? and how many per week ? is it daily ? and during the day is it enough onnce per day ? or you recommend more than one time per day?
I appreciate your quick answer
your videos are awesome
Thank you
Hello, I found Your channel yesterday at night, lookin' for some information about chondromalacia.
I have magnetic resonance imaging, probalby I have third may be fourth degree of chondromalacia.
I stopped squats, snatch, jerk and all this stuff.
When my knee is overtrained I have back pain in knee, it's little bit swollen.
I took one injection hyaluronic acid, stop training legs for while and its better.
God bless You Sir.
Thanks for all videos.
I subscribe channel.
Best ragerds from Poland!!!
Thanks for the wonderful advice! But Dr. David, I feel clicking in the knee while doing Tailgate swinging. Is it good or bad? could you please provide a solution to my problem?
I have exactly the problems you describe. I have been working on quadriceps for 3 months to recover. My legs have become very thick. But my knee pain still persists. I will try these exercises. I just want to ask, should I not work on quadriceps at all? Would it be harmful if I made at least one move? What do you think about squats? The doctor said I had chondromalacia.
What stretches could be done to help?
Hello, I’ve been diagnosed with chondromalacia retropatella a couple years ago. I’ve undergone two surgeries and my surgeon says, that in my MRI, my knee and the cartilage has healed perfectly and everything should be fine. He also said, that the pain I still have while squatting is because of the muscle atrophy. I can walk and run perfectly. But after playing ping pong for a bit or doing a few squats, my knee starts to hurt. In the gym, only leg press and leg extensions hurt. Will it be helpful for me to do these exercises, or should I do something else. Please I really want to be able to play ping pong the right way again.
Thank you sooo much
Hello, I lover your channel. I have question on tailgate swinging. Will one hour of walking have similar effect as tailgate swinging? The idea, as per my understanding from your video, is for sinovial fluid to circulate which helps in cartilage health. I have Chondromalesia patella grade 3 and do walk regularly.
Thank you so much. I did the wrong exercising and wundering that it didn,t get better. 😢
Hey Lydia! Sorry you were doing the wrong exercises :-( It is hard to know what will make things better or worse! We have a lot of content available for chondromalacia patella in case you would like to learn more about it. Here is a link to our playlist of videos:
“Knee Cap Pain Help”
ruclips.net/p/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2
Dear Dr David, all my docs have advised me to do quad and hamstring strengthening exercises for chondromalacia patella condition, is it ok to do the both along with glute exercises as u have mentioned or only the glute exercises, kindly provide your valuable opinion on this.
This sounds very reliable. I am interested in something like the 28 days program, but I have patellofemoral chondropathy, and I am not sure about the differences. Do you have a specific one?
Thank you
Very interesting! I was diagnosed with Chondro Patella as a kid in 1978. Later in life built up my quads but never could grow the Hamstrings. Now at almost 60 can't even bicycle without bad pain under the knee cap and now also developing tendon issues at the end of the quad. Was just about to undertake exercises that would have worked the quads. After seeing your video, think I won't do those exercises. What about leg curls (lay on stomach and curl weight with legs towards your butt)? Thanks!
Hey Bobby! We are so sorry to hear that you've had Chondro Patella for a significant amount of time now, we can only imagine how it has affected your quality of life. It is not uncommon that an activity like cycling results in pain and that is due to the excess pressure applied on the knees when the quads are heavily engaged.
We are so glad that you've come across our channel and that you're receptive to following our suggestion, we thank you for trusting our information. To answer your question, we usually suggest avoiding an exercise like leg curls as it targets the hamstrings and not the glutes. This again contributes to the muscle imbalance. Our general recommendation is to focus on strengthening the glutes and engaging the core muscles, which act as the other side of the seesaw, helping to restore balance and reduce strain on the knee ( like the exercises in this video).
If you're interested in a well-structured approach that is likely to help in improving your chondromalacia patella, then you might be a perfect fit for the following program - don't get caught up in the title, the treatment strategies we provide for meniscus and/or patella issues happen to be quite similar. You can learn more about it here:
"Knee Meniscus Recovery Program"
www.epmanualphysicaltherapy.com/meniscus-recovery
We wish you the best and hope to hear more from you soon! 🙌
But Dr. David as I do the glute tightening or any of the other muscles I do feel rhe quad muscles firing too at least 20-30% I guess. When I was done i still felt a little stronger in the quad muscles. Is that ok or is it possible to get that down to 0%. And at the end of the exercises should the glute muscles or any other part for that matter feel a bit more stronger or tighter. In other words how should I feel to know I've done them right. Thanks for the great video Dr, you are an angel🙏
I have chondromalacia patellae, is it possible to make exercises with balance board ? Thanks for your answer.
Hi there - I'm new to your channel but am.finding your advice indispensable !
You suggest that stretching quads lead s to muscle reflex
Making them even stronger - would foam rolling work instead to loosen things up ?
Also I understand the importance of muscle imbalance but always thought strong quads wee important to help support knees - could you clarify ?
Thanks for the good work !
And all the detailed advice .💖
Hi Dr. David, what is your opinion on roller skating with this condition? :)
I had an total L hip surgery the 4 execise ok to do I'm from. BURLINGTON ,NJ
PLEASE post a video about tens unit placement and frequency for accelerating this glute medius/minimus activation
If you are tying to work on healing potential chondromalacia patella from home, how do you know you have reached a point of healing to try more aggressive things like squating? If you have crepitus with knee extension, will the sound ever go away? If you have it without any pain, does that mean it can heal fully to the point of no crepitus? Is it possible to have healed cartilage the continues to make crepitus noises? Thanks for all your videos and advice!