Hi all! I’m 29 and was just diagnosed with chondromalasia patella type 2. I’m going through PT and working on peddling with my glutes more. Has anyone been able to race after this diagnosis? Also I’m hoping to be competitive for the next few decades, is this still possible?
1 Like
Yes and yes. It took a long time (two years), but there is hope. I was barely able to walk and am now racing pain-free. If I can offer some advice, it would be to accept that your current limit is not what it was before you were injured and it is not what you want it to be. That doesn’t mean you can’t get there in the future, but it’s the current reality. Find out what that limit is, and do your best to stay within it. Then very gradually increase things. Perhaps you can ride 15 minutes slowly pain-free. Next week, ride 17 minutes. At some point, you’ll overdo it and set yourself back for a few days; this is normal. Accept that too, but aim that the general trajectory is an improvement over weeks or months.
There are lots of resources out there. The two that I found most helpful (other than one particular physio) were the book associated with this blog https://savingmyknees.blogspot.com/ because it offered hope and a way of thinking, and this website Patellofemoral Pain - E3 Rehab because it encapsulates the same way of thinking in a much shorter form.
In addition, as a doctor myself, I would say that chondromalacia is not a very helpful diagnosis - the imaging does not match the symptoms and everyone seems to have a different definition of what the word means. In fact, you probably had the same scan before it started hurting, and you’ll still have it afterwards. A large majority of doctors will be useless in treating this, but a good physio can put you on the right track.
1 Like
Thank you so much for this response. I’m working towards accepting my current state but it has been difficult as cycling has been my identity for so many years.
I’ll definitely check out those resources as my doctor was less than helpful. He basically said it’s not reversible and that I can no longer run downhill.
Had patellofemoral pain in both knees for a bit about 3 years ago. Took some time but got over it and now a minor twinge of knee pain at random that doesn’t last is all that’s left, if that.
First, if you can find the source of your bad patella tracking that would be the first step to getting rid of it. Mine was a bad bike fit due to my own silly tweeking. Put me in a bad spot. After a bunch of reading and then more educated tweeking of position I got close to almost there. Was a saddle height to cleat position thing with the knees caught in the middle. Got a motion capture bike fit to confirm and get me that last little bit of the way there. Have used subtle variations of those numbers ever since.
Second, stretch and strengthen. Something that can cause bad patella tracking is a tight IT band and a weak VMO. Doing a bit of off the bike strength to work on the VMO and glute meds can assist getting things back on track. There’s a lot of videos and such out that to find exercises you like that will help. I also have a nightly stretching routing that’s at least 50% hip stretches because our hips can get quite tight which in turn affects the knees. IT gets attention as a part of the stretches in a few ways. While you’re making the changes and doing what you need to recover you can use McConnell taping to force your knee cap into the right groove while you continue on the bike and daily life but this is just a band-aid (made of tape). I do remember having a habit of putting cold packs on my knees post-workout for quite some time as recommended by my primary to help control the inflammation. Remember, the knees are always the victim.
Yes, the body is amazing. Stay positive and mark your expectations. You’re in this for a long haul
Hi, was told by two orthopedic surgeons easy spins were all I had left, running was done forever blah blah blah, and I believed them for 5 years before ignoring them.
I needed a whole lot of ice pack use to get me through riding, lighter weight box squats and running easy, but I have been weekly riding 300 km at competitive (for my age) speeds and trail running 50-60 km up and down mountains with zero problems regard the chondromalasia. My iron knees run down things that would make most people cringe.
Keep at it, use ice when needed, and you should get past it with some perseverance. I swear my soft kneecap has reversed itself and is better than ever
By the way, that happened in my 40’s, I am now in my late 50’s. Your body is younger and I could reverse mine, you can reverse yours. Doctors say routine answer stuff, don’t believe them!