Top 5 Exercises For Chond...



Exercises can help manage chondromalacia patella, a condition in which the cartilage under the kneecap softens and wears away, causing pain and discomfort in the knee. Physical therapy and rehabilitation exercises, such as quadriceps strengthening, stretching, and low-impact activities such as swimming or cycling, can help improve knee function and reduce pain.

1.Straight Leg Raise

Start in a seated position on a bench with your legs stretched out in front of you.
Bend your toes in towards you and push your knee down into the bench.
Raise one leg slightly.
Hold, and then return to the starting position.

2.Hip External Rotation Strengthening

Lie on your side with your legs bent and stacked on top of each other.
Tie a resistance band around your knees and activate your core stability muscles.
Keep your feet together and lift your top knee taking care not to allow your body to roll backwards and then lower back to the starting position.
Control the movement as your knee returns to the start position and then repeat.

3.Knee Flexion AAROM End Range, Sitting

Sit in a chair and bend your affected knee back as far as you can.
Place the ankle of your good leg over the front of your affected leg and use it to bend your knee back further.
Hold this position.

4.Quad Sets

Lie on your back with your resting leg bent.
Place a rolled towel under the knee of your affected leg.
Pull your toes on your exercising leg towards you.
Clench your thigh muscles, pushing the back of your knee into the towel.
You should feel your thigh muscles tighten.
Hold this position, relax and then repeat.


Stand with your knees slightly bent, holding a pair of dumbbells with an overhand grip.
Hinge forward at the waist, keeping your back straight and lower the dumbbells towards your shin.
Contract your gluteus and hamstrings and return to a standing position.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a Chondromalacia Patella , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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