Health and fitness: Exercises to help relieve Chondromalacia ...

Chondromalacia is often experienced by many people and the pain can at times be debilitating. The following exercises will help alleviate the pain experienced by the disorder

Chondromalacia is a common problem experienced by many individuals. Most often chondromalacia occurs in young teenage girls but can also affect boys as well as people in their 40?s and older. Chondromalacia is common in young adults due to uneven growth or uneven strength in the thigh muscles. Growth spurts, common in teens, may result in a mildly abnormal alignment of the patella (kneecap). Chondromalacia is characterized by pain in the front of the knee, around or under the knee and a grinding sensation felt when the leg is extended. The pain generally worsens with exercise, strenuous activities and can be experienced at night as well.

Health and fitness: Exercises to help relieve Chondromalacia

Chondromalacia is most often the result of overuse or trauma to the knee. The disorder is found in runners, skiers, cyclists and soccer players. Chondromalacia is a softening of the articular cartilage of the knee-cap. The articular cartilage is the lining under the knee-cap that allows smooth movement with the knee joint. In a normal knee, the cartilage is smooth and shiny, allowing for smooth movement along the articular groove of the femur as the knee bends. When the cartilage experiences trauma or strenuous usage it breaks down, causing irregularities along the undersurface of the patella, thus resulting in knee pain.

Treatment options vary and often most doctors try to avoid using surgery to correct the problem. If caught in the early stages chondromalacia is completely treatable. Often doctors will recommend that the knee be rested by having the patient use crutches, along with anti-inflammatory medication which can be purchased over the counter. Anti-inflammatory medications such as Ibuprofen can safely be used for 7 to 10 days. Caution is advised when using Ibuprofen medications such as Advil or Motrin because they can cause stomach upset and if not taken correctly kidney damage. It is recommended to limit sports activity and use ice followed by heat to decrease inflammation. A knee brace may also be helpful in the form of a stabilizer with a hole at the kneecap.

Another treatment for chondromalacia is low impact exercises to strengthen the quadriceps muscles which stabilize the knee joint. As with any form of exercise it is wise to consult a physician of physical therapist to make certain that the exercises are being performed correctly and are appropriate for your medical concerns. The following exercises are often found to be helpful and alleviate symptoms of chondromalacia.

1. Short leg extensions are one exercise that can be done to alleviate the symptoms. To begin this exercise you will need either a pillow or a rolled up towel. The exercise can be performed either laying down or in a sitting position. Take the towel/pillow and place it under the leg just above the knee. Extend the leg fully and then bend at the knee and hold the position for 5 ? 10 seconds. Repeat these exercises10 times twice daily.

2. Long leg extensions are another knee strengthening exercise that helps to strengthen the muscles around the knee and to alleviate pain associated with chondromalacia. Laying down flat, begin lifting the leg from the hip with the leg fully extended. Raise the leg 6 ? 10 inches off of the floor and hold the position for 5 ? 10 seconds. Repeat this exercise 10 times, twice daily.

3. Another exercise that can be beneficial for muscle strengthening around the knee is stationary bicycling. When beginning a bicycling regimen it is important to make certain that the bicycle seat is high enough that on the downward pedal you leg is fully extended. It is safe to cycle for thirty minutes everyday. However if knee pain worsens discontinue this or any exercise immediately and consult your attending practioner.

4. Swimming is another exercise that is quite beneficial to knee injuries and hydrotherapy is often used on patients who have had knee surgery to regain muscle strength and tone. The buoyancy of the water supports the legs and offers low impact stress to the knee.

5. Another exercise that is recommended for chondromalacia by physical therapists is a quadriceps strengthening exercise. In a sitting position on the floor extend your legs fully and then press the back of your knees into the floor. Hold this position for 5 ? 10 seconds. Repeat this exercise 10 times twice daily.

No matter the cause of knee pain, if the pain is intense and lasts for more than ten days it is important to seek the advise of a physician to properly diagnose and treat the ailment. Another important point to remember is that if you are engaging in an activity or sport that exacerbates the pain it would be wise to discontinue the activity until consulting your physician.
Always remember to speak with a medical professional before beginning any exercise regimen.

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Source: http://newsolio.com/health-and-fitness-exercises-to-help-relieve-chondromalacia,765

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