Hurts to arch back11/27/2023 Step-ups: Put one foot on a 10-centimeter (cm) step, then the other foot, then step down with the first foot and then with the other. Semi-squats: Stand with the feet hip-distance apart and bend the knees to 40 degrees. Exercisesĭepending on the underlying cause of the problem, a health professional may recommend a series of exercises.Įxamples of exercises to stretch and strengthen the quadriceps muscle include: They will suggest specific exercises, depending on the cause of the problem and the muscle that needs strengthening. If the outside of the muscle is stronger than the inside, for example, a health professional may recommend exercises to strengthen the weaker muscles.Ī physical therapist works with patients to perform special exercises and stretches. If a physical examination reveals a muscle imbalance, certain exercises may help balance the muscles and put the kneecap back in alignment. Share on Pinterest Physical therapy can help strengthen muscles and prevent the problem from worsening. A doctor can advise you on whether or not to use a knee support device. Orthotics and knee support devices are available for purchase online. One review of studies, published by Cochrane in 2015, in calls for further research before recommending these devices. Some people have reported adverse effects, such as discomfort and abrasion. Knee support straps: There is a lack of evidence that these are of use. Pain relief: Over-the-counter pain relief medication, such as ibuprofen, can help control discomfort. Sleep hygiene: Get enough sleep, as this will help reduce pain and fatigue. Excess weight can damage the knee cartilage and put stress on the knee joint. This may help avoid further damage to the cartilage.ĭiet: Following a varied diet can ensure a balance of nutrients and help maintain a healthy weight. Instead, they should do exercises that are comfortable. Orthotics, or shoe inserts: These can support the foot arch, if necessary.Īvoiding activities that cause pain: Many people must avoid stairs if climbing them causes pain. It can also enhance mood and sleep quality. Low-impact exercise: Walking and swimming are good options to strengthen the legs and keep the muscles strong without stressing the knee. Typically, noninvasive treatments for chondromalacia are successful. Early treatment can prevent further damage to the cartilage and alleviate pain. People who have knee pain or symptoms of chondromalacia should see their doctor. Even a slight misalignment can gradually wear down the cartilage and cause pain over time.Ī knee injury: An accident, fall, or blow to the knee can throw the kneecap out of proper alignment, damage the cartilage, or both. If they are not strong enough, the knee may slip out of alignment. Weak muscles in the thighs or calves: The leg muscles help support the knee and keep it in place. Some people are born with a misalignment of the knee that can cause this issue. It occurs in people of any age and is common in young, active athletes.Ī kneecap that is out of alignment: If the kneecap is not in the proper position, the cartilage will not be able to protect it from rubbing. Chondromalacia is often called “runner’s knee” for this reason. However, chondromalacia can result from other factors, not only an injury or accident.Įxcessive use of the knees: This can result from running, jumping, or any activity that requires heavy use of the knees. Many people are surprised to find that their cartilage is damaged because they have never directly injured their knees. Share on Pinterest The thigh bone, shin, and kneecap are the three main bones in the knee.Ĭommon causes include injury, overuse, and misalignment. Some people may also notice a cracking or grinding sensation after exercise or heavy use of the legs and knees. These activities all involve deep bending of the knee.Įven a slight swelling of the cartilage can be enough to trigger pain during these activities. Squatting, kneeling, or sitting with the knees bent greater than 90 degrees may also cause pain with this condition. The pain may go away when walking, however, because the knees do not have to move as much. If the cartilage is worn down, or the kneecap isn’t sliding in its groove, a person may feel pain as the knees bend and straighten, and the bones rub on rough cartilage. This deeper movement means that the kneecap is forced to slide up and down over the femur more than usual. This is why the knees often hurt when a person is going up or down the stairs. straightening the knee while it is bearing weight.Share on Pinterest A description of symptoms and habits and a physical examination can help make clear the cause of chondromalacia.Ĭhondromalacia may lead to a dull pain when bending the knee or when the knee straightens right after bending it.Īctivities that might cause pain include:
0 Comments
Leave a Reply.AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |