Disclaimer: This program is designed to alleviate pain, improve knee mechanics, and restore strength and mobility. Consult with your healthcare provider for personalized advice, especially if the condition is severe.
Week 1-2: Acute Phase (Pain Reduction and Biomechanics Assessment)
Goals: Reduce pain and inflammation, improve alignment, and avoid activities that aggravate the knee.
Rest and Activity Modification:
Avoid activities like squatting, kneeling, or climbing stairs that stress the kneecap.
Use a patellar tracking brace or tape if recommended.
Pain Management:
Ice the knee for 15-20 minutes every 2-3 hours.
Consider PEMF or laser therapy to reduce inflammation.
Gentle Range of Motion (ROM):
Heel Slides: Lie on your back and gently slide your heel toward your glutes. Perform 10-12 reps, 2-3 sets.
Seated Knee Extensions: Slowly straighten your knee from a bent position. Perform 10-12 reps, 2-3 sets.
Isometric Strengthening:
Quad Sets: Tighten your quadriceps and hold for 5-10 seconds. Perform 10-15 reps, 2-3 sets.
Glute Squeezes: Squeeze your glutes for 5-10 seconds. Perform 10-12 reps, 2-3 sets.
Chiropractic Care:
Address alignment in the hips, pelvis, and lower back to reduce stress on the knee joint.
Week 3-4: Subacute Phase (Restore Mobility and Begin Strengthening)
Goals: Improve mobility, address muscular imbalances, and build foundational strength.
Stretching (Hold each stretch for 15-30 seconds, 2-3 sets):
Hamstring Stretch.
Calf Stretch.
Hip Flexor Stretch.
Strengthening Exercises:
Straight Leg Raises: Lie on your back and lift the leg to a 30-degree angle. Perform 10-15 reps, 2-3 sets.
Clamshells: Strengthen hip abductors using a resistance band if tolerated. Perform 10-12 reps per side, 2-3 sets.
Bridges: Lift your hips toward the ceiling while keeping your knees aligned. Perform 10-12 reps, 2-3 sets.
Proprioception and Stability:
Single-Leg Balance: Stand on one leg and hold for 10-20 seconds per leg, 2-3 sets.
Lateral Step-Ups: Step sideways onto a low step. Perform 8-10 reps per leg, 2 sets.
Patellar Tracking and Mobility:
Wall Slides: Perform a controlled slide with your back against the wall. Keep the movement shallow (45 degrees of knee bend). Perform 10-12 reps, 2 sets.
Foam Rolling: Roll the quads and IT band to release tightness.
Week 5-6: Advanced Phase (Strength, Function, and Return to Activity)
Goals: Build strength, improve dynamic stability, and progress to functional movements.
Dynamic Strengthening:
Step-Downs: Stand on a low step and slowly lower the opposite leg to the ground. Perform 8-10 reps per side, 2-3 sets.
Mini Squats: Perform controlled squats to 45 degrees. Perform 8-10 reps, 2-3 sets.
Resistance Band Side-Steps: Place a band around your knees and step side-to-side. Perform 10-12 reps per side, 2-3 sets.
Advanced Core and Hip Strengthening:
Side Planks: Hold for 10-20 seconds per side, 2-3 sets.
Bird Dog: Extend opposite arm and leg on all fours. Perform 10-12 reps, 2 sets.
Functional Movements:
Lunges (Modified Depth): Avoid deep knee bending. Perform 8-10 reps per leg, 2 sets.
Single-Leg Deadlifts: Strengthen glutes and hamstrings. Perform 8-10 reps per leg, 2 sets.
Proprioception and Balance:
Bosu Ball Balance: Perform static holds or gentle squats on a Bosu ball. 1-2 minutes, 2 sets.
Return to Activity:
Gradually reintroduce activities like walking, swimming, or cycling under guidance.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Routine spinal and pelvic adjustments can improve lower extremity biomechanics, correct compensatory patterns, and reduce stress on the knee joint. This helps optimize patellar tracking and overall knee function.
Shockwave Therapy: Shockwave therapy can stimulate blood flow, reduce inflammation, and accelerate healing of the patellar tendon and surrounding structures. It is particularly helpful for chronic pain or stiffness associated with chondromalacia patellae.
Conclusion: This comprehensive rehabilitation program, combined with regular chiropractic care and shockwave therapy, can help you recover effectively from chondromalacia patellae. The holistic approach addresses pain, improves knee alignment, restores function, and prevents reinjury, ensuring a safe return to daily activities or sports.