Question - Knee Strengthening (hip/core exercises)

by Scott
(Lancashire UK)

I have chondromalacia through mountain biking and was told by the consultant that i would never ride a bicycle ever again except on the flat. I am only 34 years of age and decided to get some physio therapy,as said in your article the physio gave me exercises to build up the VMO. So I built up these muscles nicely and only gained slight improvment so what exercises would you spend your time doing ie building up the 22 muscles joined on to the femur as said in your article

Thanks

Scott

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Question - Knee Strengthening (hip/core exercises)

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Jul 01, 2008
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Lunges, body weight squats, side leg lifts, and balancing
by: Bart - SII

The key to strengthening of the hips and core for patella femoral syndrome (or chondromalacia) is to work on stabilization exercises. You can do isolated hip exercises like squeezing a ball between your knees, or pushing out against a rubber band, but muscles don't work in isolation with sports or activities, so these aren't terribly effective.

I don't have a lot of specific hip/core exercises on the site because I just haven't had time to get the pages built - it is on the top of my "to do" list.

I would start with 1/4 to 1/2 lunges, body weight squats, sidelying leg lifts, and any type of balancing exercises that you can do. Try to keep the exercises pain free - or only muscle pain, not joint pain, and then slowly progress. Look through the sports injury rehab section of the website for a few examples of exercises to try. I hope to have more specific exercises for hip and core strengthening in the near future, as well as a complete guide to treating patella femoral syndrome...I just have to find more time in the day.

Bart