Patellofemoral Pain & Chondromalacia-Great Self-Treatment & Exercises
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- Опубликовано: 19 фев 2017
- "Famous" Physical Therapists Bob Schrupp & Brad Heineck present great self-treatment techniques and exercises for Patellofemoral Pain Syndrome and Chondromalacia.
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I’ve had terrible knee pain for the last month. I watched this video, did a quick experimental tape job and my pain has gone from 9 to 3. This is crazy!!! THANK YOU SOO MUCH GUYS!!
It feels so good watching a full presentation like this instead of those annoying choppy editing
So true!!!
Just goes to show you that when it comes to content, quality is king.
If the patella tracks to the outside, train the hip *adductors* in quadriceps to counter it. The quadriceps normally overpower the other muscles and they are huge.
Do wall slides with a rubber ball between your knee.
I have had this sensitivity for years. Messed it up again last month doing deep squats with dumbells. Dang
I think I got the terminology right. The VMO??
"...this is Napoleon Bone-Apart..." Lol! I love these guys
You guys inspire me to continue my education and become a Physical Therapist. Thank you for your expertise, your humor, and all of your video's!
Guys you are the best, from my shoulder problems to lower back to my knee you have helped me out multiple times. Thank you so much and keep doing the good work.
Best video I’ve seen on this yet. Thank you both.
You guys have a good dynamic and pacing to your videos. Thank you for what you do.
The best exercises for Chondromalacia!!
Thank you for sharing your knowledge. The taping and exercises are making a difference for me.
Thank you so much for this video! It's really helpful 😊.
The way you guys make me laugh while making me learn is wonderful
This pain just started for me so this is the first thing I will try. Thanks
This was perfect! Was suggested to me that this is what ailed me, and the tape test drove it home.. Thanks, guys!
Bob and Brad my boyfriend went climbing Mt Rainier recently and he is experiencing PPS 😢 he said the videos helped. ThankS for everything, again
I totally forgot about checking your channel for tips when I hurt my knee. I’ve been KT taping it all wrong. The method you showed us did the trick! Thanks!
Thank good for this video. I’m taping my knees as I’m watching u guys. I’m gonna try the exercise tmrw.
Thank you so much for this video it helps me a lot right now when I'm dealing with this problem❤
1 more thing. I got to the point where my VMO was barely firing. And it was all due to doing too much running and cycling without balancing my muscles. My hamstrings and glutes were not working properly even though It wasnt noticeable. But after a period of search after being diagnosed with chondromalacia patellae, and starting to do clam shells, deadlifts and such excercises, the knee is getting better and better :)
My kneecap was pulled to the outside of the leg and my outer side of quadriceps connecting to my knee was significantly tighter than the rest of my leg. Some foam rolling of that particular area above and to the outside of my knee helped. In the begining I would do my regular training and I would start to feel the pain just a bit, and I rolled that small part of the muscle , and in first few tries I would small blue hematoma on that spot because it was really really tight, but now If it occurs I roll for a min or 2 and its all done :)
Still in the process of recovering but more and more I can do whatever I want on my bicycle and while running without any dull and persistent pain after.
So, hamstrings, and hips!
Same problem here my ortho also thinks my VMO is barely firing. I've strengthened my glutes (they were really weak) but the knee snapping doesn't go away. I think I have weak upper quads because when I do them immediately my knee feels healthy and I can squat ass to grass without any pain ....
So you just did the hamstrings strengthening by doing deadlifts ? Other thing is you just rolled your it band ? This both things were enough for you?
Almost exactly this guys. I second this.
@@ksiadzgrzesiu69 It shouldn't be just it band. It should be upper quads and mostly TFL for me.
I have chondromalacia patellae and is there a list of exercises that you would recommend?
You said clam shells and deadlifts and are there any other exercises I can do
And also How long did it take for you to fully recover?
Thanks
This video saved my knees! Thabks! Cheers from Brazil!
I think I'm one step closer to figuring out this stupid thing that's held me up for over 4 years.
Viridian did u get any better. I have been struggling around the same 4 years:(
me same
this fuckin shit stop me from playing football
Viridian I hear you!
Same, though I just continue exercising. Fuck the pain. If there's no cure there is no point in stopping. I'm going to get as much enjoyment from this stupid limb as I can. If they have to cut my freaking leg at some point, so be it.
Such a helpful video!
This is so helpful!
Hey Bob & Brad, love the videos. During the next patellofemoral video, you may want to instruct folks to anchor the tape more medial or even as far as the medial hamstring or popliteal fossa. I believe that is the method Jenny McConnel actually utilizes
Excellent explanation!
very good stuff,thanks!
Great information! Thank you.
Wonderful! Thank you very much!
Love these guys they’re awesome 😎
Just got diagnosed. I’ve spent years standing with my knees locked, double crossing my legs when I’m sitting and standing with all my weight on one leg with my hips tilted. I’m wondering if this has contributed, I’m now trying to establish new standing and sitting habits.
Thank you sooooo much!💞
You guy's gave me Hope with the tape test. Thank you.
I agree tap towards the medial side. then tap medially with slight diagonally to medial side as progression
I was recently diagnosed with patellar femoral syndrome and bone spurs on the patella and femur. I've been doing exercises, bracing, and NSAIDS. The NSAIDS and this taping technique have really made a world of difference short term. Thank you for showing how to properly tape it!
What happened did it get better ?
McConnell tape has been a miracle for my knee pain : )
I just tried this and it helped!! Thanks guys!
Can you run?
I love these guys
Thank you for videos..could you please show some exercises for tibial external rotation correction.
You guys are awesome!!
great video
Hi! You have such an informative channel! Well done and thank you for adding real value to RUclips! I definitely have Patellofemoral Pain which happens often every time I get on my knees (crawling round on the floor with my kids) I’ve never taped my knee but wondering how long I’d need to wear the tape and if crawling should be avoided during the time it’s on? My knee is sore atm but I just moved my kneecap like in the video and instantly it feels much better. Usually I just hobble around until it rights itself.
Commitment to the wardrobe is 💎
9:50 real exercises starts here. 1, straight leg raises 2, hip abductors, 3, hip external rotators, clam shells.
Thank you for saving time
Thanks guys
Hi, I really enjoy and appreciate your videos. I have been having this problem and your taping suggestion really helped. Do you have any suggestions for insoles? I am a wildland firefighter and spend a lot of time hiking/on my feet during the summer.
very useful thank you
Your videos are excellent. I have to say, though, you guys remind me of Ernie and Bert and always make me laugh with your lovely banter! I love you! 😁
Thanks for this!
You are welcome!
Thank you
Thanks!!
You made the taping treatment (pull knee cap from lateral to medial (insoie) steps easy. I now understand abnormal patella tracking.I will do 1. straight leg raises 2.. hip abductor-lay on side lift leg 3. hip roatation (clam) and hop into atheletic position
These guys crack me up with their sense of humor
This is amazing. I’ve been to a few doctors now who have done X-rays and they don’t see anything wrong. One even told me I’m basically S.O.L and I can’t get knee surgery until I’m 65. I taped my knee like he showed in this video and I can walk and sit and stand back up with hardly any pain. Normally it’s so bad, I can’t walk or instead of easing into a chair, I almost have to just fall into it. Would this taping be safe for exercise like jogging and weight lifting?
I believe this is what I'm struggling with. My feet are flat and have been out turned/duck feet since I was a kid. Pelvic tilt as well. Didn't know for over a decade, now the pain is all up and down my leg. Always starts at the knee, but over a few days all the bones in my leg are aching, from my hip socket to my feet.
First let me say Thank You for this video . . . . I have been walking 2.50 miles 5 days a week since July. The last day I walked was August 12th. On August 13th started experiencing pain in the front of both knees. My left knee is artificial. I did some research and determined that I have Patellofemoral pain syndrome. I am so glad I came across you video because I was looking for exercise to do to relieve the pain. In your video you mention taping the knee cap. What type of tape are you using?
The pain is gone in an instant. Awesome video 👍🏼 thanks a lot 😀
What great news! :)
@@BobandBrad See My comment on your latest video
Finally I found out what's causing my knee to pop and catch on my knee cap . I've been in pain for 10 days now. Thank you for making this video .What kind of tape do you use? Can I use any kind of tapes?
I was diagnosed five years ago went through physical therapy the taping method worked wonders!! Still to this day though my knee often catches and feels unstable if i haven't worked out the muscles in the thighs for a while.... I regret playing so many sports as a teen... NOT worth it
You said it catches and feels unstable if you haven't worked out in a while. Perhaps all you need to do is workout regularly?
How long did it take you to get better I been doing therapy for so long and it doesn’t get better
Tell me about it! Highschool jacked me all up then army right after
Same, not worth it at all.
I love that intro song!
Thanks these past 2 or 3 months I think my knees been killing me I play soccer but when I do a kicking motion or rotate my knee it makes a poping and cracking sound and feels like it’s going to snap, It feels better than before but still hurts.
Can you please do a video about chronic quadricipital tendonitis? I've been suffering for 3 years and tried everything (PT, PRP, NSAIDs, strengthening and stretching) and nothing's working.
Thank you so much! My left knee has been a "pain" for yrs. I am 49 and I thought I would have to have a knee replacement in the next 10 yrs. Now, I have hope to avoid that! My knee cap doesn't really move while relaxed but the right is fine. More pain going down the stairs vs up and the tape decreased it. OMG! I had Achilles tendon issues as a child but no PT back in the 1970's.....wish they had that. But amazing to learn from watching your videos how the hip, knee and feet affect each other. I will be doing the exercises....thank you so much!
Did it get better
It did, thankfully! Every once in awhile it hurts. But there is another video they did about hip to knee massage which is the key for me after these exercises. Best wishes on your healing/health as well.
Thanks great information! Good to see the Packers on top of the Vikings, again.:)
what if my knee feels better when i put the tape on? what does that mean?
Can you guys do a video on chronic ligament inflammation?
This is awesome! Thank you so much :) I'm still wondering about a couple of things...
1. How many repeats of these exercises would you recommend and would that be a daily thing?
2. How long do you recommend strengthening before playing riskier sports like tennis?
3. What is your opinion on the use of leukotape/cover roll vs kinesiotape for pfps?
Hope this finds you well and thanks again!
Did you fix that? Lemme know man
I have patella alta, and the clam shell exercises have helped me but I do still get flare up. I'm worried that eventually as I age I will get osteoarthritis regardless and I'll need a knee replacement. I just hope I don't become physically impaired. I need my knees, I'm a nurse.
Hello @Bob & Brad
Quite opposite to what you suggest in your video, I actually get relief and I pull the patella “outwards” i.e., away from the direction of the stomach. Do you think it is still a sign of PMFS?
I have been dealing with knee pain for a long time. At only 22 years old, I was diagnosed with chondromalacia. With this, I had arthroscopies for several years to clean the knee out. I remember some therapy too. More recently, as I have aged to a younger senior citizen the pain has been bad to the point of tears. Today, was my 3rd dr trying to find a way to help the constant pain. In 1987, my kneecap tilted bad after a bad fall. It took 10 years before a physician found the tilted kneecap and dis the release of muscles
I came home from Dr today and started looking stuff up and found this. Quite interesting!! I am learning from this!! I also do have flat feet but do have arch support now. The Dr mentioned strengthening and thank you! I will start this!!
Your problem is condromalcia patella?
@@shivakamuni323 I was diagnosed with chrondromalacia patella at age 22. Before that and over the years especially in the last 10 years, I have had multiple falls which led me to wonder about torn meniscus. My other knee had 50% meniscal tear in 2010 and then went into bone chipping and severe arthritis within 2 years leading to knee replacement. Drs then did not see tear in that knee on MRI so that does concern me some. But after 3 drs I just have to go with this and see how it goes. They used to do arthroscopy for the chondromalacia patella and clean out the area. Because the pain has been so bad and my other knee was replaced 8 years ago in my early 50's, I was curious how bad it had become with the pain so bad. The first 2 Drs did not tell me they no longer do the arthroscopy but kept saying nothing was wrong. I got the MRI report which showed Grade 2 Chondromalacia Patella. I saw a 3rd dr yesterday who gave me cortisone in it and is recommending physical therapy to help if this does not work. I woke up this morning barely able to walk! He was the first to explain why they no longer do the arthroscopy. He said it worsens or does not help but if I had not continued to fall I think it would have been fine!! It helped my pain to a great level. I walk distance with a quad cane and due to my knee have now been catching my foot on my cane making me nearly fall a lot. The Dr yesterday thinks the quadricep myscle needs strengthened. But it is hurting (aching mostly) more than since 1995 with my last arthroscopy. With the last arthroscopy on this knee they also did lateral release on the muscle and for years no pain!! Today is bad even after ice on it. It does pop and lock up which leads me toward the tear but since MRI is fine drs say no.
How are you now??
Would a surgeon perform a "lateral release" to treat this condition? My orthopedist went with that when my pain returned four or five months after Synvisc injections. He also took care of a lateral meniscus tear in the same knee.
Before the surgery, I had a job where I was going up and down 10-20 flights of steps every day, with terrible knee pain. How is it after? I don't know… lost that job.
Do these exercises apply to patellofemoral arthritis as well? I have moderate pa in my left knee and have been been using my right one to compensate. Now I have pain in the right knee. I'm going to try taping and some of the stretches but probably not the hopping.
When vastus medialis is weak , isn't the knee cap turning to the inner side and we have to tape it to the opposite direction ?
I was just diagnosed with chondromalacia today in my right knee according to the results of an MRI. Thank you so much! You guys are awesome!
Are you good now?
Hey have you gotten better now?
How are you now?
@@darlingly3130 hey I had patellofemrol pain syndrome 4 months ago do u wanna know how I am also do u have it?
@@mustafamufasa9844 how are you now?
When he said it may be painful.....understatement. This hurt so much I jumped.
Hi Guys thank you for the video. I've had this problem for about 8 years now and I could never find any cause. I tried taping it and it feels so relaxed and comfortable. My question is will the taping method cure Patellofemoral pain syndrome for good or at least a long period of time or is it a temporary solution.
Many thanks,
Dylan
I think this is definitely my issue. What type of tape should I buy to do the tape test? It looked like it was sort of stretchy?☺️
Hi Drs
Could the last jumping exercise hurt ddd at lower back?
Thanks in advance
My knee pops more towards the end of the day after walking all day. It doesn’t hurt at all but is very audible. When I do activities the require me pushing off I will get a super sharp pain right in the center of my patella and it feels as if it’s under the patella. It does give me pain she I am going down steep stair or taller stairs.
You may have both Patellar Tendinitis and Chondromalasia. That's what I have
Started hiking up steep inclines in woods and now my knees ache on or under patella. Have no swelling just achey feeling. Should I stop hiking? What do you think I have? Recommend these exercises?
can exercises be done while tape is putted on or without tape?
can you please update video on causes of pain on anterior aspect of thigh with their related treatment ....please ,physios?
my god, you guys rock.. I am an avid cyclist. have been for the past 12 years, and last summer i developed knee pain in my left leg. recently, it has gotten worse. yesterday i was riding, and i felt my knee snap in the anterior knee cap.. i have also noticed aching in the anterior tibia/upper shin. i have been in a quandry about whether to go to a orthopedic doctor and spend the money, or to work on leg lifts and those clam shells you featured. i can walk just fine, especially with a knee brace. i walked 2 miles today without a problem with the knee brace on.. no knee brace, and the pain starts up.. just weird feelings all around knee cap. and just as you talked about the groove that the patella moves back and forth in, that is exactly what it feels like.. like the knee cap is off track. i will try the taping and see if that helps.. can the knee cap get back into its proper position without surgery?
I will do them with very light ankle weights. I will also ice the knee after. Do you recommend a knee brace to walk around at work during the day? I am on my feet all day. I am having pain on the inside of the knee, not outside. Does that mean i pull it with the tape the other way, instead of as shown with your video?
@@rexdv8 how are you now 4 years later does kneecap track properly with exercises
My pain is more medial. Can the patella get malaligned medially?? I also have pain below and severe pain all the way up in mid quad. Patella chondromalacia?? I also can't flex to straight position or contract to abt 110 degrees without severe pain. Can't do steps hardly at all. Possibly a different diagnosis.?.?
OMG you just answer a question that my Dr and my PT Can the cause ,.. I have flat feet since I was a child my feet hurts everytime my parents take me for hiking or yo zoo (long walks), and you just say flat feet is one of the cause, Thank you so much
I have been doing a lot of driving and this is the pain I am suffering with. It feels so awful when I sleep or sit too long. Unbelievable pain that I cannot live with. Do you have a brace you recommend instead of using tape?
What is the prewrap tape? I can't find it and the regular tape I'm using irritates my skin and hurts to take off so would like to try the prewrap. Don't see it in the product listing.
Great video guys. Question. Should you stop exercising while this injury heals or can I exercise as long as I have have tape on the cap? How long does it take to heal? Thanks a lot!
Hi docs, can we do the hip strengthening exercises daily or 2-3times a week...
can you do the taping & stretching even after knee replacement?
I was diagnosed with this by a Doctor of Physical Therapy but he's telling me he wants me to run really fast for 16 seconds then rest for the duration of the minute, do it 8 times, three times a week. If it hurts while I walk I wonder why he's telling me to do this? I'd ask him but he is slow to reply
He is secretly preparing you to run sprints for the NFL, dont buy into the hype!
Should I do these with my knee braces and tape on?
ChondroMalaysia. Thats what i get from the subtitle
Yesterday I was diagnosed with patellofemoral degenerative spurring is this the same as your talking about? The Dr also said it was possible tendinitis
I'm currently on a steroid pack ... Is this something I could start doing ? My doctor recommended y'all and spoke highly of y'all as well😊
Hope Dr Bob is doing good now
Hey Bob & Brad, what about knee braces?
Is it ok to do these stretches if you're not sure if this is the problem?
I have pain in side of knee whenever I touched it hurts my whole leg or when I straighten my leg it cause pain
Please help what Can I do
I didnt know the problem or disease
Ladder climbing has got my muscles working that weren’t., been able to take some weight off on my arms to begin with
My Dr told me that I have this butnim not sure. I have knock knees and they hurt really bad with sharp movements like walking too fast up the stairs and running. I also have flat feet and pronation of my ankles and internal rotation of my hips. I'm so lost as to what to do and I can't afford to see a physio therapist right now.
Can this condition be aggravated by super high arches/pes cavus (as well as flat feet)?