Chondromalacia of the patella -- also known as runner's knee -- is a painful condition marked by dull, aching pain around and under the kneecap. Common causes include flat feet, dislocation of the kneecap and tightness or weakness of the knee muscles. Certain stretches can help reduce the pain associated with runner's knee in patients with tight leg muscles.
Hamstring Stretch
Simple hamstring stretches can help loosen the muscles in the hamstring, thereby relieving pressure from the kneecap and reducing pain and swelling. To do a simple hamstring stretch, lift your leg onto an elevated surface, such as the seat of a chair. Keep your leg straight and place both hands on your upper thigh. Bend at the waist until you feel a stretch on the back of your upper leg. Hold the stretch for 10 to 15 seconds, then rest and repeat. You can also do hamstring stretches by sitting on the floor and extending your leg out in front of you, then bending over and trying to touch your toes.
Quadriceps Stretch
The quadriceps muscles are another set of muscles to stretch in order to relieve runner's-knee pain. To do an easy and quick stretch of your quads, stand next to a wall or sturdy surface. Bend your leg at the knee and use your hand to pull your foot back behind you. Lean forward slightly until you feel a stretch in your upper leg muscles. Hold this stretch for 10 to 15 seconds, then rest and repeat.
Wall Slides
Wall slides are an effective way to stretch as well as build the muscles in your legs that may contribute to chondromalacia of the patella. To do a wall slide, stand about 1 foot away from a sturdy and smooth wall, with your back to the wall. Lean back so your entire back is resting on the wall surface. Slowly slide down the wall, keeping your feet in the same place. Slide as far down as you can, then hold that position for 30 seconds, or as long as you can. Slowly slide back up the wall until you are standing straight. Rest, then repeat as part of your runner's-knee stretching exercises.
Lateral Hip and Thigh Stretch
This stretch helps target the muscles and tendons on the sides of your thighs that connect to the knee and provide support to your knee joint. To do this stretch, stand straight and cross your right leg over your left leg. Put your hands on your hips and bend sideways to the right as far as you can. Hold this stretch for 10 to 15 seconds, then rest. Repeat by switching legs and bending to the other side to stretch the muscles in your other leg. You can also focus on one side if you experience the condition in only one knee.
