I was suffering from chondromalacia patella from december 2018. I'm much better now .the pain has reduced and I am able to climb stairs. But the quadriceps muscle of my affected left knee is less in size (2 cm less) than my normal right thigh. What can I do to regain the muscle bulk? Is it safe to do exercises like squats? Currently I am avoiding squats but I am doing planks and some other basic exercises. Also I started to walk recently. Now I am walking 45 minutes a day continuously, covering almost 3 kilometers in that time. Is it safe for me to walk this distance continuously? I'm also stretching my quads and hamstrings after walking. Is that safe? Sometimes I feel a little heavy inside my knee after the walk. So should I reduce my walking time or speed?

Dr. Bhavesh JaniPhysiotherapist9yrs exp

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Hi, Good that you are getting better well generally there is weakness of specific muscle called vmo (vastus medialis obliques) muscle seen in chondromalesia patella. Because of this you will find affected knee is less bulkier specially since inner side of knee. It is important to reactivate this muscle to prevent recurrence for the same. All alone with knee exercises only it is very difficult to activate same. Hence you need external device called ems (electrical muscle stimulation). This device will activate muscles artificially and at the same time you have to actively contract same. And slowly you will get result. If you find it bit confusing or complicated take help of physiotherapist for same. He will teach you another exercise also for vmo strengthening. Also if you feel heavy after walking reduce your walking. And also you can start partial squats if it is not painful don't go for full squat. Search for vmo strengthening exercises on google and do it. Remember: don't do any exercise that cause pain. Hope this will help you thank you.  

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