A Conversation with Dr. David Dare, MD
If your knees are aching after high-impact workouts like box jumps, burpees, or lunge jumps, you’re not alone. These plyometric movements, common in CrossFit and similar programs, can put excessive stress on the kneecap and lead to a condition called chondromalacia patella—irritation of the cartilage beneath the kneecap. In this Q&A, Dr. David Dare, a board-certified orthopedic surgeon at Raleigh Orthopaedic Clinic shares what’s really going on inside the knee, why rest and stretching are essential, and how modifying your routine can help you recover without giving up your fitness goals.
Q&A with Dr. David Dare
Question: My knees are killing me after doing plyometric (CrossFit-type) exercises. What is going on?
Answer: A week doesn’t pass by without a patient complaining of knee pain after box jumps, burpees or lunge jumps. Most patients complain of an ache behind their kneecap (patella).Â
What is happening is an overload or stress injury to the protective lining (cartilage) of the patella. These strenuous exercises place an excessive amount of force on the patella. The cushioning cartilage becomes inflamed and irritated, which can lead to swelling, stiffness and pain with kneeling, stairs and exercise. The medical term is chondromalacia of the patella.
The mainstay of treatment is rest to allow for the cartilage to heal itself. Rest means an avoidance of impact loading. Ice and anti-inflammatory medication can help reduce the symptoms. I often find that patients are extremely tight. Stretching the hamstrings, quadriceps and iliotibial band can lead to less pressure being applied to the knee during exercise.
A physical therapist can be helpful in educating and initiating such a program. I often recommend yoga or Pilates for such purposes. If the knee is severely irritated, a one-time cortisone injection may be helpful. Surgery is not indicated.
The hardest part of treatment is convincing our athletes to slow down, modify and cross-train.
Schedule an Appointment with Raleigh Orthopaedic
If you’re dealing with pain, discomfort, or an injury, don’t wait to get the care you need. Our expert team at Raleigh Orthopaedic is here to help you feel better, move better, and get back to doing what you love. Schedule an appointment online or call us at 919-781-5600 to be seen—often within 48 hours. For immediate care, we offer walk-in orthopedic urgent care services. Click here for hours and locations.
Disclaimer:Â The information on this site is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or medical judgment. Always consult a physician or qualified healthcare provider with any questions you may have about a medical condition or treatment.