I think i may have chondromalacia patella. i am 28 years old. what can i do to prevent further damage and pain?

Chondromalacia: This common problem is very easily treated. The cause of this pain or problem is asymmetrical weakness in the thigh muscle groups allowing the knee cap to ride on the bones of the lower extremity. Strength training and exercises that work all muscle groups in the thigh lead to prevention and pain relief. Pt is a good tool for this. But, so is walking, ellyptical work and bicycle riding.

Activity Mods: Limit certain activities such as kneeling, crawling and squatting. Keep thighs strong to help control patellar position. Wear knee pads if crawling is required. Maintain ideal body weight.

Therapy: Chondromalacia patella (runners knee) is due to overload of the patellofemoral joint (knee cap against the end of the thigh bone). Running causes high forces in this portion of the joint. So does arising from a chair, going up/down stairs. Treatment consists of activity modification, ice, anti-inflammatory meds and therapy aimed at flexibility and strengthening, especially of your core.