Chondromalacia Patella (Runner’s Knee): What You Need to Know

Knee pain can be frustrating, especially when it disrupts your favorite activities like running or climbing stairs. One common culprit is chondromalacia patella, often called runner’s knee. This condition affects the cartilage underneath your kneecap, leading to pain and discomfort during everyday movements. At Southside Physiotherapy, we see this issue often and help individuals find relief through targeted physiotherapy. Let’s explore what chondromalacia patella is, why it happens, and how physiotherapy can help you get back on track.

What Is Chondromalacia Patella?

Chondromalacia patella occurs when the cartilage on the underside of the kneecap (patella) becomes softened or damaged. This cartilage normally acts as a cushion, allowing the kneecap to glide smoothly over the thigh bone (femur) during movement. When the cartilage wears down, it can lead to pain, inflammation, and a grinding sensation in the knee.

What Causes Chondromalacia Patella?

Several factors can contribute to this condition:

• Overuse: Repetitive stress from running, jumping, or other high-impact activities can strain the knee.

• Misalignment: If the kneecap doesn’t track properly over the femur, it can wear down the cartilage unevenly.

• Weak Muscles: Weakness in the quadriceps or hip muscles can lead to poor knee stability, increasing stress on the joint.

• Injury: A direct blow to the knee or a previous injury can damage the cartilage.

Common Symptoms of Runner’s Knee

If you’re experiencing chondromalacia patella, you might notice:

• Pain around or behind the kneecap, especially when climbing stairs, squatting, or sitting for long periods.

• A grinding or clicking sensation during knee movement.

• Swelling or stiffness in the knee.

How Physiotherapy Can Help

Physiotherapy is one of the most effective ways to manage chondromalacia patella and reduce knee pain. At Southside Physiotherapy, we use a combination of techniques to address the root cause of the issue and promote healing.

1. Strengthening Exercises

Weak muscles around the knee, particularly the quadriceps and hip muscles, can contribute to poor kneecap tracking. Strengthening these muscles helps improve knee stability and reduce stress on the cartilage.

2. Stretching and Flexibility

Tight muscles, such as the hamstrings or IT band, can pull on the kneecap and worsen symptoms. Stretching routines help relieve tension and improve mobility.

3. Manual Therapy

Hands-on techniques can reduce pain, improve joint mobility, and alleviate tension in the surrounding muscles.

4. Taping or Bracing

Supportive taping or bracing techniques can help improve the alignment of the kneecap, providing relief during activity.

5. Postural and Gait Training

Improving posture and movement patterns can reduce repetitive stress on the knee, preventing further damage and aiding recovery.

Preventing Runner’s Knee

Preventing chondromalacia patella involves maintaining strong, flexible muscles around the knee and adopting healthy movement patterns. Key strategies include:

• Gradually increasing the intensity of physical activities.

• Wearing proper footwear with adequate support.

• Incorporating cross-training to reduce repetitive stress on the knees.

• Practicing proper form during exercises and daily activities.

Take Control of Your Knee Health

Runner’s knee doesn’t have to keep you on the sidelines. With the right care and guidance, you can relieve pain, improve knee function, and get back to the activities you enjoy. At Southside Physiotherapy, we’re here to help you every step of the way.

If you’re dealing with knee pain or suspect chondromalacia patella, contact us today to schedule a consultation. Let’s work together to get you moving comfortably again.