It is an often overlooked posture and shoulder blade muscleâit keeps your shoulder blades from winging up and out and does a lot to stabilize your shoulder girdle.. Best Exercise: Weighted Punches. Start lying on your back on the floor, a weight bench, or for an added core challenge, an exercise ball. With a dumbbell (Olson recommends using between 5-10 lbs) in each hand, straighten both arms up towards the ceiling, open your chest wide, and let the back of your shoulders touch the supporting surface.
Chondromalacia Patella Symptoms. Patient Comments Share Your Story. Chondromalacia patella symptoms (patellofemoral syndrome) include a vague discomfort of the inner knee area, aggravated by activity (running, jumping, climbing, or descending stairs) or by prolonged sitting with the knees in a moderately bent position.ome people with chondromalacia patella may also have a vague sense of tightness or fullness in the knee area, particularly if the knee becomes swollen. Occasionally, if chronic symptoms are ignored, the associated loss of quadriceps (thigh) muscle strength and bulk may cause the leg to weaken.
Diagnosing Chondromalacia Patella. See a doctor if you have knee pain that does not improve within a few days. To determine the cause of knee pain, your doctor will perform a physical examination. Your knee will be examined for signs of tenderness and swelling. Your doctor will also flex or extend your leg and ask if you feel pain or grinding below the kneecap. The patella may be noticed to move to the side with knee movements. A physical exam is usually enough to diagnosis this condition. However, your doctor may want to confirm the diagnosis with: 1  X-raysâalthough they are not ideal. 2  X-rays do not give good images of the soft tissue behind the knee.