What is Sports Massage Therapy for Chondromalacia Patella?
Another useful method for the treatment of chondromalacia patella (CMP) is sports massage. It helps in loosening the tight structures like iliotibial band, lateral thigh muscle, and lateral retinaculum.
Effleurage Massage Technique for Chondromalacia Patella (CMP)
The first technique involved in any massage is effleurage. Effleurage massage technique for chondromalacia patella (CMP) involves spreading of oil and warming up the region. It is also performed between other strokes. Massage as much area as possible of the thigh but do not directly press on the kneecap. Use upward stroke to apply pressure. You will observe as the warmth increases in the muscles they get gradually firmer.
Petrissage Massage Technique for Chondromalacia Patella (CMP)
Petrissage massage technique for CMP is a type of kneading technique used to loosen and warm the muscles. A variety of techniques are used in petrissage massage.
Stripping the Muscle Massage Technique for Chondromalacia Patella (CMP)
Thumb is used for applying pressure. Stripping the muscle massage technique for chondromalacia patella (CMP) technique directly gets into the muscle fibers and scar tissues and helps in their stretching and realignment. It is specifically beneficial for the IT band. Use of massage tools like the heel of hand, or elbow can also be done.
Circular Frictions Massage Technique for Chondromalacia Patella (CMP)
In the circular frictions massage technique for CMP the massager moves his/ her thumb in circular motions to loosen the tight knots and bumps in the muscles. The applied pressure is gradually increased on tight regions in order to release the knots and breakdown any adhesions or scar tissue.
Trigger Points Massage Technique for Chondromalacia Patella (CMP)
In the trigger points massage technique for chondromalacia patella (CMP) a direct pressure is applied onto the knot. When the discomfort starts decreasing the amount of pressure applied is increased again. When the discomfort repeats then the pressure is removed. This results in the lowering of the blood flow (ischaemia) to the region, with a massive influx that helps in healing of the muscles. This technique may also reduce the sensitivity.
At the end of the massage the lighter techniques like petrissage and effleurage can be used again for the prevention of blood pooling and flushing out of the waste produced.
Exercises for Chondromalacia Patella
The patella which is also known as knee cap or knee pan, is the largest sesamoid bone in the human body. It is a thick, circular-triangular shaped bone covering and protecting the anterior articular surface of the knee joint. The knee cap articulates with the thigh bone (femur). Chondromalacia patella (CMP) is a condition where the articular cartilage covering the posterior side of the patella gets damaged.
Strengthening and stretching exercises are the 2 types of physical exercises which are recommended in order to recover as well as stop chondromalacia patella (CMP) from recurrence:
What are the Stretching Exercises for Chondromalacia Patella (CMP)?
The following 4 stretching exercises help immensely for chondromalacia patella (CMP) pain. These stretching exercises have to be performed regularly, especially of you are about to involve in activities like running, lifting, jumping etc..
Quadriceps Stretch Exercise for Chondromalacia Patella (CMP)
In the quadriceps stretch exercise for chondromalacia patella (CMP) take the foot and pull it gently backwards while stretching. Try to keep your knees together and pull the leg straight up without twisting. You will be able to feel a stretch in the front muscles of the leg which does not cause any pain. Hold for 20 to 30 seconds for every three to five times. Please note that if you feel any pain during stretching then stop immediately.
Iliotibial Band (IT Band) Stretching Exercise for Chondromalacia Patella (CMP)
In the iliotibial band (IT Band) stretching exercise for chondromalacia patella (CMP) position your leg in the way to stretch behind the other leg. Lift one arm up and lean in the opposite direction. Hold for 20 to 30 seconds and repeat 3 times to 5 times daily. It involves stretching and, will help you to get rid of the CMP injury. Do not bounce while stretching and always move gradually while relaxing. If you encounter any pain then discontinue it immediately for some time or for few days.
Long Adductor Groin Stretch Exercise for Chondromalacia Patella (CMP)
Long adductor groin stretch exercise for chondromalacia patella (CMP) will help in stretching of the muscles of long groin. Cross your knee while standing and keep the feet wide apart. Bend the uninjured knee and lean from the other one. You can also perform it while sitting by keeping your legs as wide as they can go. Leaning forward gently helps in increasing the stretch. Freeze the position for 20 to 30 seconds and repeat after 3 times to 5 times daily.
Short Adductor Groin Stretch Exercise for Chondromalacia Patella (CMP)
In the short adductor groin stretch exercise for chondromalacia patella (CMP) sit on the floor and bring your soles of the feet together close to your buttocks as much as possible. Place your elbows inside your knees and push down gently till you feel a stretch in your upper groin. Hold the position for 20 to 30 seconds and then rest. Repeat it three to five times daily.
What are the Strengthening Exercises for Chondromalacia Patella (CMP)?
Rehabilitation and treatment also includes certain strengthening exercises for chondromalacia patella (CMP). Below mentioned are the 4 major strengthening exercises for chondromalacia patella (CMP):
Static Quadriceps Contraction Strengthening Exercise for Chondromalacia Patella (CMP)
Static quadriceps contraction exercise for chondromalacia patella (CMP) is an effective early stage exercise that can be used instead of other painful standing exercises. This involves placing of a foam roller or a rolled towel under the knee to make it slightly bent.
Put your hand over the vastus medialis muscle and feel it working. It is important for the patient to learn to locate this muscle and feel its use in the strengthening exercises for chondromalacia patella (CMP). Muscle stimulator or tens machine can be used for the initial stages. Hold and contract the muscle for 3 seconds to 5 seconds and then relax. Repeat 10 times. Lift up the foot off the floor and keep the knee down on the towel. Perform this exercise daily for 3 times to 5 times as long as you are not creating pain.
Clam Strengthening Exercise for Chondromalacia Patella (CMP)
Clam strengthening exercise for chondromalacia patella (CMP) can help in faster recovery. Lie down to your side with knees bent and feet positioned in line with the spine. Raise the top knee away from the rear of the knee. Ensure that you do not move your pelvis and lower back and do not rock back. You will be able to feel the working of gluteus medius muscles of the back and top of the hip. Begin with 2 sets with 10 counts and then gradually get to 3 sets with 15 counts to 20.
Lunge Strengthening Exercise for Chondromalacia Patella (CMP)
First thing you have to do in the lunge strengthening exercise for chondromalacia patella (CMP) is to tape the knee to avoid pain. Put one foot forward and keep the injured knee on top. Bend the front knee slightly till you feel the working of vastus medialis muscle. Try to point your knee forward as much as possible and do not let it move inwards. Return to the original position and repeat. Try to do 3 sets of 10 sets.
Step Down Strengthening Exercises for Chondromalacia Patella (CMP)
Step down strengthening exercise for chondromalacia patella (CMP) is an advanced exercise as compared to the lunge exercise. It also emphasizes on working of the Vastus medialis present in the interior of the knee. Bend your standing knee to lower the other heel to the floor as far as possible and come back to the original position. Repeat it 10 times and try to do a number sets daily.
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