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I have grade 4 chondromalacia on the medial side of my trochlear femoral groove, with corresponding bone marrow edema. I suspect that this is a patella tracking issue, where the knee cap has worn away my cartilage over the years.
Besides stretching and doing weight training exercises, I find that massaging the area of pain with a massage gun helps with the pain. My guess is that with periodic vibration, I am increasing the blood flow to the area helping to decrease the bone marrow edema and thus the pain.
A chronic condition like arthritis takes a lot experimentation and trial and error over the years.
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