Experiencing pain in the front of your knee when going up or down stairs, squatting, or sitting for long periods of time can be a downright frustrating experience. Add to this the clicking or popping noises when bending your knee, and you likely have symptoms consistent with knee pain. chondromalacia patellarThis condition, although common in athletes and young or older people, does not mean the end of physical activity, but it does force you to know What exercises you should avoid and how to adapt your routine to protect the joint and promote improvement.
In this article you will find a A detailed guide to exercises that are prohibited for chondromalacia patellae, why they are prohibited, and what alternatives exist. to keep you in shape, prevent deterioration, and, above all, relieve discomfort. We'll break down all the relevant information, including professional advice, symptoms, causes, current treatment, and prevention, so you can make the best decisions for your knees. Get comfortable, because if you're in pain or have heard about this condition, this is of great interest to you.
What is chondromalacia patellae and why does it occur?
La chondromalacia patellar, Also known as patellofemoral syndrome o chondropathy of the patella, is a disease characterized by Wear and softening of the cartilage that lines the back of the kneecapThe patella is the rounded, mobile bone at the front of your knee that, along with the femur, forms the patellofemoral joint.
Cartilage is a kind of cushion that prevents direct friction between bones. When, for various reasons, this cartilage is damaged, cracked, or even exposed to the bone, pain and discomfort are associated, especially with bending movements and straining the knee.
The causes The causes of this pathology are numerous and can affect you whether you're young or older. Among the most contributing factors are:
- Poor alignment of the patella or previous trauma
- Overweight or Obesity
- Excessive exercise without preparation (overtraining, especially affecting runners, soccer players, basketball players, etc.)
- Degenerative diseases such as osteoarthritis
- Muscle weakness and lack of flexibility (especially in quadriceps and hamstrings)
- Congenital structural alterations (high patella, knock knees, flat feet)
- Incorrect movement mechanics and use of inappropriate footwear
Main symptoms of chondromalacia patella
recognize the symptoms of chondromalacia patella It is essential to detect the pathology in time and act accordingly. The most typical thing is to feel pain in the front of the knee, near or behind the kneecap, especially when performing movements or activities such as:
- Up and down stairs
- Sitting for long periods of time with your knee bent
- Do squats or squats
- Run or jump
- Clicking, cracking, stiffness, and weakness in the knee
- Feeling of discomfort or bloating after sports activities or even when doing housework
The pain often worsens with age. prolonged flexion of the knee and may be accompanied by crepitation or a stiffening sensation when trying to extend the leg after sitting for a while.
Most common causes and risk factors
El origin of chondromalacia patella It is multifactorial. It doesn't always have a single cause, and several factors often come together to cause it to develop:
- Mechanical and biomechanical factors: poor alignment of the patella (poor position, high or lateralized patella), alterations in the hip or in the way of walking and running, flat feet, unbalanced muscles.
- Overweight and obesity: Excess weight puts extra stress on the knee joint and accelerates cartilage wear.
- Sports injuries or repeated trauma: Impact sports with jumping, twisting, or falling can damage the patellar cartilage.
- Overtraining or poor sports planning: overtraining, lack of rest, and absence of strength and flexibility work.
- Genetics and degenerative diseases: Osteoarthritis, arthritis and previous joint problems can lead to the development of chondromalacia.
- Age: Although it can appear at any time in life, it is more common in young, active people or in older people with osteoarthritis.
In addition, it has been verified that ligamentous hyperlaxity (excess elasticity in the ligaments) is a common risk factor, especially in women, which increases the mobility of the joint and promotes wear and tear.
Forbidden exercises for chondromalacia patellae: what you should never do
The star question is always: What exercises are completely inadvisable if I have chondromalacia patellae? Here are the activities and exercises that are best avoided, since can worsen wear and tear and increase pain:
- deep squats: Lowering from a 90-degree squat increases the pressure on the kneecap, increasing cartilage damage. Only partial or assisted squats are recommended, never deep squats.
- Deep lunges or full-range lunges: Excessive deep strides can put unnecessary stress on the patella.
- Running on hard surfaces (asphalt)- Repetitive impact can aggravate chondromalacia. Running is only recommended on soft surfaces and only when pain is not present and muscles are strong.
- Jumping or doing plyometric exercises (burpees, box jumps, box jumps): Constant impacts are a declared enemy of damaged cartilage.
- Leg extensions on a machine in the gym: This seemingly harmless exercise puts brutal pressure on the kneecap, so it should be avoided.
- Impact exercises or exercises that involve sudden changes in direction: football, tennis, basketball… can cause repeated microtraumas.
- Cycling with a low saddle and lots of resistanceAlthough cycling is often recommended, if there is excessive flexion or high resistance, it can worsen the situation. Always use a higher saddle to reduce flexion.
Remember that all of these exercises have safer alternatives or modifications, which we'll detail below.
What exercises CAN be done for chondromalacia patellae?
Not all is lost. Staying active and working your muscles are key to recovery and preventing joint deterioration. But your routine must be well-tailored and personalized:
- Partial and assisted squats: Perform the movement only up to 90 degrees and, if necessary, support your back against a wall or use a chair to control the range and not overload the patella.
- Straight leg raises: In a supine position (lying face up), raise your straight leg about 30 cm and lower it slowly. Strengthens the quadriceps without pressure on the kneecap.
- Glute bridges: strengthens the hip and stabilizes the knee, reducing joint pressure.
- Step-ups with low bench or step: stepping on and off a low step, improving strength and function without impact.
- Proprioception and balance exercises: Work on a Bosu, unstable surfaces, or side planks to improve joint stability and prevent relapse.
- Exercises in the water: Swimming (except breaststroke) and aquagym are excellent options to minimize joint load.
- Stationary bike with low resistance and high saddle: helps to safely mobilize, strengthen and lubricate the knee.
In addition, they work on flexibility with Stretches for quadriceps, hamstrings, gastrocnemius, glutes, and soleus to reduce overall stress on the knee.
Treatment and prevention of chondromalacia patellae
El conservative treatment It is the foundation of recovery. Surgery is the last option, only in very advanced cases or when there is severe structural alteration. The approach should be multidisciplinary and focus on:
- accurate diagnosis: It is essential to see a specialist who will perform physical and imaging tests to assess the cartilage.
- Pain control: Anti-inflammatory medications or injections may be helpful in the short term.
- Physiotherapy and rehabilitation: Personalized programs with quadriceps, hip and glute strengthening exercises, stretching, and flexibility techniques.
- functional recovery: avoid total rest (except during very painful acute phases), but do allow for active rest and readaptation to routine.
- Correct biomechanical errors: analyze the gait, alignment, type of footwear and sports technique.
- Body weight control: Achieving and maintaining a healthy weight reduces the strain on your knees.
In some advanced cases they are used modern medical treatments such as hyaluronic acid injections, growth factors with PRP, or, ultimately, osteochondral and cartilage grafts. However, scientific evidence supports muscle strengthening and rehabilitation as key messages.
Habits and tips for living well with chondromalacia
Beyond exercises and treatments, there are Healthy Habits that can help you improve, slow down the progression and feel less pain:
- Maintain a proper weight to reduce loads on the joint.
- Eat a balanced diet rich in calcium, vitamin D and omega-3.
- Avoid sedentary lifestyle, but also overexertion and forced repetitive movements.
- Always warm up and stretch before and after exercise.
- listen to your body: If severe pain occurs, stop and seek medical advice.
- Wear appropriate footwear and protect your knee if necessary..
Finally, surround yourself with psychological and family support. Long-term joint pain can affect you emotionally, and staying motivated is essential for recovery.
This condition does not necessarily mean giving up exercise, but rather adapting to it intelligently. Always avoid prohibited exercises that unnecessarily overload the patella. and opt for progressive, supervised strengthening tailored to your personal characteristics. With consistency, good technique, and healthy habits, your knees can improve and say goodbye to pain. If you have any questions, your best ally will always be a sports medicine or physical therapy specialist who can customize the entire process for you.
