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The knee pain that is associated with chondromalacia patella is prevented by weight reduction and quadriceps strengthening. Avoid trauma or abnormal stress on the knee. Keep the leg muscles strong and flexible, especially the quadriceps and the hamstrings.

Straight Leg Raises: Twice a day, 10 times for each leg. Done lying down. Lift the whole lower limb at the hip, with an extended knee. Keep it in the air for 5 seconds, then slowly lower the leg.

Think Alignment Aad Technique:Ask your doctor or physical therapist about flexibility and strength exercises to optimize your technique for jumping, running and pivoting and to help the patella track properly in its groove. Especially important is exercise for your outer hip muscles to prevent your knee from caving inward when you squat, land from a jump, or step down from a step.

Practice Shoe Smarts:Make sure your shoes fit well and provide good shock absorption. If you have flat feet, consider shoe inserts.

Increase Intensity Gradually:Avoid sudden changes in the intensity of your workouts.

Stretch:Promote flexibility with gentle stretching exercises.

Warm Up:Before running or any other exercise, warm up with five minutes or so of light activity.

Lose Excess Pounds:If you’re overweight, losing the extra weight relieves stress on your knees.

Stationary Bicycling: Start with 15 minutes a day and work up to 30 minutes a day. Done on low tension setting improves your exercise tolerance without stressing your knee. Adjust your seat high enough in a way that your leg is straight on the down stroke. Start with 15 minutes a day and work up to 30 minutes a day.

Maintain Strength: Strong quadriceps and hip abductor muscles help keep the knee balanced during activity.

Short arc Extensions: Twice a day, 10 times for each leg. Done sitting up or lying down. Use a rolled-up towel to support the thigh while you keep leg and foot in the air for 5 seconds. Afterwards, lower your foot as you bend the knee slowly.

Many surgeons will have their patients take part in formal physical therapy after knee surgery for patellofemoral problems. Patients undergoing a patellar shaving usually begin rehabilitation right away. More involved surgeries for patellar realignment or restorative procedures for the articular cartilage require a delay before going to therapy. And rehabilitation may be slower to allow the bone or cartilage to heal before too much strain can be put on the knee.

The first few physical therapy treatments are designed to help control the pain and swelling from the surgery. The physical therapist will choose exercises to help improve knee motion and to get the quadriceps muscles toned and active again. Muscle stimulation, using electrodes over the quadriceps muscle, may be needed at first to get the muscle moving again.

As the program evolves, more challenging exercises are chosen to safely advance the knee’s strength and function. The key is to get the soft tissues in balance through safe stretching and gradual strengthening.

The physical therapist’s goal is to help you keep your pain under control, ensure you place only a safe amount of weight on the healing knee, and improve your strength and range of motion. When you are well under way, regular visits to the therapist’s office will end. The therapist will continue to be a resource, but you will be in charge of doing your exercises as part of an ongoing home program.

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