Chondromalacia and staying in shape

[GLC-Will]

Hey, all. Recently my chondromalacia(knee pain) has started acting up again and I'm unable to run, do lunges, etc. On a good day I may be able to use the erg, and even an elliptical trainer causes me pain. Do you guys have any reccomendations for not getting too out of shape if i'm unable to go to practice for a week or so? With spring season coming up, I want to have at least SOME of my hard work left with me.

[Nosmo]

Short answer:
1) row with arms and back only
2) swim -- again avoid using your legs.
3) do some weight training--mostly high rep low weights so it is aerobic. Be very careful about how you do things and don't do any thing that might hurt your knee.

Long answer (written before the short answer):

20 odd years ago I got hypochondriacs from running and it was bad for a full year. It has never been the same but it is usually quite manageable but I don't run any more. However it has been acting up the last couple of weeks.

I saw a sports trainer who recommended some exercises which worked. Interestingly they were the opposite of what the runners magazines and other runners told me to do--(I had bike rider legs not runners legs).He said I'd likely have to do them the rest of my life--which was wrong. After seeing some Feldenkrais practitioners I learned to move better so I am usually not injuring it.

So to answer you question. Do something that doesn't hurt your knee:
Row with your arms and back only. No leg movement and don't strap in!
You can go very hard with arms and back only.
I find swimming is really good and often fixes any problems I have with the knee. Again I usually don't use my legs when swimming. For me (and most for most people) knee problems are a result of not moving some other part of me which then causes me to over use my knee.

Careful with your shoes and how you are walking!

If you bike ride at all, make sure your knees are warm! I always use knee warmers if it is below 70 deg F (21 deg C) and often when it is warmer. This is not excessive: all the blood vessels are near the surface at your knee and riding a bike exposes them to a significant wind chill factor. Knees don't work well without good blood flow.

In the future be careful
when getting back into shape. Usually rowing is very good for my knee, but I need to be careful on the bike.

A knee brace may help when exercising, but don't wear it all the time.

I never found anti-inflammatory drugs to do much, but ice did help. Just make sure your knee is good and warm before moving it.

Others say glucosamine really helps in the long run. I often take it but I'm not sure if it has been.

Good luck. Chondromalacia can really suck.

[johnlvs2run]

Ice is excellent for reducing the inflammation.

Crushed ice is better than cubes. Apply to your knee with use of a damp wash cloth, rubbing your knee till it's numb, then moving gradually to find the places that are tender. Apply the ice again and repeat.

Ginger root is also excellent for getting rid of the inflammation. Toss an inch cube of fresh ginger root in a blender with a quart of water and blend for 1 minute. Pour part of this in a bowl and the rest in a glass. Rub the part from the glass on your knees, and repeat several times each day. Drink the rest of the quart from the glass.

Repeat this each day until healed.

[tdekoekkoek]

Hey, all. Recently my chondromalacia(knee pain) has started acting up again and I'm unable to run, do lunges, etc.

My only advice in this: If you have knee problems, once you are healed, don't do lunges. Ever.

[dlsisk]

I'm experienced a lot of knee injuries as a result of running and (to a lesser extent) cycling.

I keep my erg resistance low - never over four - and I moderate my leg push depending on my recent rowing experience. The more I row, the stronger my knees get, and the less knee discomfort after rowing. Within reason, anyway!

Rowing offers a great deal of flexibility in terms of foot placement, leg flex, and force. I've found it to be an excellent knee rehab activity.