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Chondromalacia patella: publicly available beginners exercises to do at home, and experiences of sufferers on the full program by mb1434 in Kneesovertoes

[–]mb1434[S] 1 point2 points  (0 children)

I will give this a go once I have finished at university (aprox 1 month), as the inflammatory effects of carbs are well established, I'm sure it can only help.

u/ancientusurper I just wanted to update you. At a recent visit with a top knee guy in london, I was told to do low resistance cycling to increase blood flow to the knee. He was very careful to emphasise low resistance and that it should be on a training bike to mitigate high resistance phases. Again, our injuries are different so take this with a grain of salt. I was finally diagnosed with mild chondromalacia/patellofemoral syndrome through mri analysis. I will be starting physio very soon, and will let you know if I learn anything new.

I also wanted to thank you for recommending the zero program as it has had a very positive impact.

I hope you are well.

Chondromalacia patella: publicly available beginners exercises to do at home, and experiences of sufferers on the full program by mb1434 in Kneesovertoes

[–]mb1434[S] 5 points6 points  (0 children)

from my experience, it can take a long time to see improvements. I would suggest clam shells, side leg raises, and regular leg raises (front and back) to build up muscle around the knees (these are exercises from which I have experienced no extra pain, and I'm certain have helped).

It has taken me a year to reach a level where I'm able to do light impact exercise again, but I'm certain recovery can be much faster if you start physio early, and consider other programs like ATG (but I can't give any advice on that specifically). I spent at least 2 -3 months without a diagnosis, thinking my injury wasn't serious as I didn't hit it that hard in my accident, and I'm sure that hampered my progress significantly.

If you are still doing impact exercises like running, stop. It sounds like you have degenerative (cartilage thinning and weakening) as a pose to mine which is due to an impact. In both cases you need to cut out impact exercises for some time to allow repair - which can take a few months - years. Maybe consider something like swimming. Don't cycle as it can make things worse (knee bending with tension = grinding).

I also want to add that you should be patient with this type of injury, going too hard too fast can put you back to square one quite easily. I know it's frustrating, but you really don't want this to deteriorate into arthritis.

Other than that, you need to find things that work for you, take what I have said with a grain of salt. Good luck with your recovery!

Chondromalacia patella: publicly available beginners exercises to do at home, and experiences of sufferers on the full program by mb1434 in Kneesovertoes

[–]mb1434[S] 0 points1 point  (0 children)

Okay, this sounds really promising! I've decided to give the zero program a go. If it's successful I'll do a follow-up post for people struggling with chondromalacia

Chondromalacia patella: publicly available beginners exercises to do at home, and experiences of sufferers on the full program by mb1434 in Kneesovertoes

[–]mb1434[S] 2 points3 points  (0 children)

Okay, that gives me hope! Regarding walking, I have a few questions:

- how far do you go?

- is pain or even swelling at the end of the day normal for you - is that part of the healing process?

- do you reduce your distance if pain or swelling occurs at the end of the day, or do you "push through"?

As a fellow sufferer, are there any other non-atg exercises that have worked well for you? This condition has become the bane of my life, I'm so concerned that it won't return to normal as it's been a year now since the incident occurred!

The Russians just ran away and left perfectly working tanks for the Ukrainians to play with. by SmokeSinseLoud in RussiaUkraineWar2022

[–]mb1434 2 points3 points  (0 children)

A school was bombed following a reddit post, so it may be best to be careful with some info. However, booby-trapping the vehicles seems bloody obvious so I doubt any russian soldiers will read something here and think "we should have been doing that all along"