I had good luck with wall sits.

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HEDmafia.com

I saw the ortho and got the same diagnosis (no cortizone, though). Start PT on Monday to strengthen the VM and more stretches. The Dr. also wanted me to stretch my lateral quads as they are stronger than the VM, but very tight. Told me the best stretch for that is to put one leg behind me on a chair/table that's between knee and hip height and face forward while bending my other knee, keeping my back as straight as possible. I am so tight, this is very tough right now, but getting better every day. I'll post whatever else I get from the PT if you like early next week. Good luck.

Mike

Mike, If you would let me know I would appreciate it.
Thanks

As a therapist myself, I make it a point to look at foot-ankle-knee-hip alignment; a problem at one can cause problems up or down the extremity. Chondromalacia patella is an outdated term IMHO bc the cartilage underneath the patella actually does not cause that much pain. Strengthening the vmo is important, but make sure your therapist looks at you as a whole and not just your knee.

Get a copy of the Knee Crisis Handbook. It's great.

I had the same thing last season. Try one leg step ups on a bench (on the side), also this may sound weird, but walk fast on a treadmill backwards, it strengthens the vmo. Wall squats are very good also. The treadmilll helped me out a lot, make sure you do it on a decent incline.

I would have skipped the cortizone, my 2 cents.

I'm not a doctor, but blew out my knee bad and just did a lot of exercises for it. But cortisone first? I'd get a new doctor. On a scale of 1-10, what was the pain level?

Go to a better therapist, one who is not employed by your MD (conflict of interest here!!!!)

FYI the VMO is best activated when the knee is in full extension. The beginning, run of the mill exercises to start getting your VMO activated are:
Quad sets - sitting long legged on a bed or floor, tightening your quad to pull your knee cap up and straighten your knee
Quad set, then straight leg raise - tighten quad to make knee as straight as possible, then lift your straight leg from the hip and lower
Terminal Knee Extension - sit long legged with one knee on a large pillow so that it is supported in a bent position, straighten knee, release back to starting position

However there are more advanced, closed chain (weight bearing or standing so that you are using all of your leg muscles together as you do during everyday life) exercises than these that you can start after a few days of these to get your quads stronger in a more functional way. As a previous poster said, Chondromalcia Patellae is becoming an outdated term, as it has been found that it may be the lining of the joint becoming impinged rather than damage to the underside of the patella that is causing pain. Fortunately, quad strengthening helps the pain. I would make an appointment to see a sports medicine or orthopedic specialist PT so that they can discover why you started having pain in the first place and prescribe individualized exercises for you. Good luck.

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Cortizone right away... very aggressive. I've had offers for various injuries, but it's always ben with the condition I do PT first. I've never had a shot, but am thinking my first might be coming soon!

The brace is an odd (and rather outdated) idea as well. Seems modern thinking is to get to strengthening right away and stay away from braces. Some PTs will tape the knee cap. I tried it, hated it.

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