Patellofemoral Chondromalacia: Causes, Treatment, Exercises, and Beneficial Foods

I will explain the causes, treatment, exercises, and good foods for patellar chondromalacia. If you are young and experience knee pain when bending your knee due to excessive exercise or other reasons, you should suspect patellar chondromalacia. I hope this information will be helpful to those suffering from patellar chondromalacia.

Causes of Patellar Chondromalacia

Patellar chondromalacia can be caused by various factors. Among them, the most common cause is natural damage to the cartilage due to age and weight-bearing.

As we age, the number of cartilage cells decreases, and blood supply to the cartilage diminishes, which can lead to patellar chondromalacia.

In addition, the following factors can also influence the development of patellar chondromalacia.

- Repetitive use of the knee joint (exercise, daily activities, etc.)
- Injuries (fractures, cartilage damage, etc.)
- Genetic factors
- Obesity or overweight
- Arthritis
- Metabolic disorders (diabetes, etc.)
If you want to self-assess your knee health, please do so through the link below.

Treatment

Conservative Treatment

As the first stage of treatment, assistive devices, weight loss, and strengthening exercises can be implemented to alleviate pain and maintain and improve knee function.

Medication

Pain relievers, steroids, and non-steroidal anti-inflammatory drugs can be used to relieve pain and inflammation.

Surgical Treatment

If conservative and medical treatments are ineffective, surgery may be performed. Surgical treatments include cartilage transplantation and arthroscopy.

Treatment methods can vary depending on individual symptoms and progression, so it is crucial to consult with a medical professional to determine the appropriate treatment approach. Furthermore, after treatment, it is essential to continue with weight loss and strengthening exercises to prevent recurrence.

Exercise

Patellar chondromalacia can be alleviated through appropriate exercise. However, care must be taken with the intensity and methods of exercise, and it is advisable to receive guidance from a professional.

Below are exercises that individuals with patellar chondromalacia can perform.

Stretching

Calf stretch: Lean against a wall and extend your leg backward to stretch your calf muscles.
Quadriceps stretch: Sit with your knees bent and lean your hips backward to stretch your quadriceps.

Strength Training

Squats: Perform the action of sitting and standing up from a chair repeatedly. However, if the chair is too low, it can put stress on the knees, so height adjustment is necessary.
Leg press: Extend your legs and use a leg press machine to strengthen your quadriceps.
Step-ups: Use stairs or a step machine to strengthen your leg muscles.

Aerobic Exercise

Walking: Consistent walking is recommended. Walking is less strenuous than strength training and benefits cardiovascular health in addition to strengthening muscles.
Patellar chondromalacia requires individually tailored exercise, so it is crucial to seek guidance from a professional. It is also important to perform sufficient warm-up exercises before and appropriate stretching after exercising.

Good Foods

Although completely curing patellar chondromalacia is challenging, adjusting your dietary habits by considering nutritional factors can alleviate symptoms.

Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids help reduce inflammation and can be found in foods like green leafy vegetables. In addition, fish like salmon, tuna, and mackerel are also rich in omega-3 fatty acids and are recommended.

Foods Rich in Vitamin C

Vitamin C promotes the production of cartilage tissue and helps reduce inflammation. Therefore, fruits and vegetables like oranges, broccoli, pineapple, and papaya are good foods for patellar chondromalacia.

Foods Rich in Vitamin D

Vitamin D is essential for bone health and promotes calcium absorption. Foods rich in vitamin D include salmon, tuna, mushrooms, and eggs.
Calcium-rich foods: Milk, cheese, yogurt, tofu, and broccoli are examples of foods that contain plenty of calcium, which is vital for maintaining knee cartilage.

Foods Rich in Antioxidants

Patellar chondromalacia causes inflammation, so foods with antioxidant properties are recommended. Foods such as blueberries, blackberries, green tea, and pumpkin are rich in antioxidants.

There are various foods beneficial for patellar chondromalacia, but maintaining a balanced diet overall is crucial.

When selecting foods for patellar chondromalacia, choose foods rich in the nutrients and antioxidants mentioned above, and avoid overly processed foods, sugary foods, and high-fat foods. When preparing meals, it's advisable to cook using methods that minimize fat and preserve nutrients.

However, since patellar chondromalacia symptoms can differ among individuals, it is essential to consult with a medical professional and maintain a personalized dietary plan.