Chondrosis or chondromalacia in the knee is the wearing down of cartilage under the knee cap. This painful condition is more commonly known as patellofemoral pain syndrome. While it is challenging to treat, there are exercises and prevention activities that will help you manage the condition and continue an active lifestyle.
The Condition
Chondrosis in the knee is caused by repetitive stress on the knee joint, when the patella or knee cap is no longer tracking properly along the groove in the femur, the bone in your thigh. It presents as pain behind and around the knee. Initial treatment will involve resting, icing and anti-inflammatory medications. Afterward, physical therapy will strengthen the muscles that support the knee. When patients don't respond to physical therapy, surgery is needed to smooth the surface beneath the knee cap.
Prevention Activities
The best way to prevent chondrosis is to take care of your knees. This means you must strengthen the muscles that support them. Those muscles are the quadriceps in the front of the thigh and the hamstrings in the back of the thigh. When these muscles are stronger, they help keep the knee cap stabilized and absorb more of the pressure you place on your knee. After strengthening these muscles, it is vital that you stretch them to keep the muscles long, flexible and healthy.
Strengthening and Stretching Quadriceps
Strengthen the quadriceps by lying on the floor with your torso propped up on your elbows and your right leg bent so that your right foot is a few inches away from your buttocks. Keep your left leg straight in front of you, squeeze your thigh muscles and lift the leg a few inches off the floor. Hold it for 5 seconds, lower the leg and repeat the exercise on the other side. Do two sets of ten repetitions on both sides. To stretch the quadriceps, stand behind a chair, grab your left ankle and pull it toward your back. When you feel the burn, hold it for 30 seconds, then repeat on the other leg.
Strengthening and Stretching Hamstrings
Strengthen the hamstrings by standing behind a chair with your legs together and lifting your left foot toward your buttocks to a 90-degree angle. Hold the position for 5 seconds, then lower your leg back to the ground. Repeat the exercise on the other leg. Do two sets of ten repetitions on both sides. Stretch the hamstrings by sitting on the floor with your legs straight in front of you. Put your hands palms down and slide them on the floor toward your ankles. When you feel a burn in the back of your thigh, hold the stretch for 30 seconds. Repeat on the other leg.
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