I have knee pain. Mri shows that grade ii chondromalacia patella with minimum streak of joint effusion and grade I signal in posterior horn of lateral meniscus. No frank miniscal/ligament tear noted.

Lie down with one leg bent at a 90-degree angle with the foot flat on the floor and the other leg fully extended. Tighten the quadriceps (thigh muscle) of the straight leg and raise it to a 45-degree angle. Hold the leg in this elevated position for a second or two before slowly lowering it back to the ground. You may require 4-6 weeks of physical therapy treatment, and then several more months of a home stretching and strengthening program to treat your chondromalacia patella. Getting the pain and inflammation under control is the first step.  

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