Knee
Chondromalacia patellae: why your knee bothers you going up stairs or when sitting
Dr. Cary H. Rothenberg, D.C., Chiropractor. Professional license 15265498.
Chondromalacia patellae is wear of the cartilage of the kneecap. It usually bothers people going up and down stairs and when sitting for a long time. It is linked to overuse, muscle imbalance and poor knee alignment. Strengthening muscles such as the gluteus medius, avoiding high-impact exercise, ice and losing weight can help manage it.
Last updated: October 7, 2026.
Many people associate chondromalacia patellae with runners, but it also affects people who spend a lot of time sitting. Some people recognize it by the discomfort that shows up at the movies: after a long film, the knee feels uncomfortable.
It is a condition that can be managed. Understanding what causes it and what you can do at home is the first step.
What chondromalacia patellae is
Chondromalacia patellae is a softening and wearing down of the cartilage that covers the back of the kneecap, the bone at the front of the knee. When that cartilage wears down, the knee can bother you with everyday movements.
Most common symptoms
People with chondromalacia patellae often describe:
- Discomfort when sitting for a long time, for example at the movies or at work
- A feeling that the knee is very tight
- Discomfort going up and down stairs
Knee discomfort on stairs does not always mean you have chondromalacia. It depends on your age, your medical history and other factors, which is why an evaluation is worth it.
What causes it
Its causes include:
- Overuse of the knee
- Muscle imbalance in the leg
- Poor alignment of the knee and the body
Alignment is a point that often comes up at the practice: when the body is out of alignment, the knee works unevenly.
How it is managed
The basis of management is strengthening the muscles of the hip and leg. One of them is the gluteus medius, the muscle on the side of the hip. Doing the rehabilitation under the guidance of a physiotherapist with knee experience is an excellent idea.
The goal is for the knee to be stable and for you to be able to go up and down stairs normally.
In addition, day to day:
- Avoid high-impact exercise, because it affects the knee.
- On a day when you have pain, apply ice for about 10 minutes with an ice pack, without putting it directly on the skin.
- If you can, lose weight and keep it off. Excess weight affects every joint, especially the hips and knees.
- If you are in a lot of pain that day, do not do deep squats.
A simple exercise for the gluteus medius
This exercise helps strengthen the gluteus medius:
- Stand up and hold on to something stable, such as a wall or the back of a chair.
- With the leg straight, move it out to the side.
- Lower it slowly, without letting it drop.
- Do 10 repetitions, three times a day, with both legs.
Do it slowly and without forcing it. If the exercise increases your knee pain, stop and mention it at your evaluation.
Frequently asked questions
Does chondromalacia patellae only happen to runners?
No. It is associated with people who run, but it also affects people who spend a lot of time sitting.
Why does my knee hurt going up and down stairs?
Chondromalacia patellae is one possible cause, but not the only one; it depends on your age, your medical history and other factors. An evaluation helps find out where the discomfort comes from.
What exercise helps with chondromalacia patellae?
Strengthening the muscles of the hip and leg, such as the gluteus medius, with gentle, guided exercises. It is best to avoid high-impact exercise and, on days when the pain is bad, deep squats.
Does ice help with chondromalacia patellae?
On a day when you have pain, applying ice for about 10 minutes can help. Use an ice pack and do not put it directly on the skin.
Want to know what's going on?
At the evaluation we review your case and explain your options. The plan is set in consultation.