anyone have really bad patella grinding?

[polly56]

a couple years ago I was sqauting alot and found my knees were starting to click and progressively got even worse. This was because I was 1) leaning too far forawrd and firing through my toes and 2) my knees were not being held still this was due to a weak VMO. This progressed into tendonosis as well as having a muscle embalance with me VMO and the rest of my quad also weak hamstrings. Because of this i took a couple of months off stretched, foam rolled and got some treatment.

this year I started the summer doing alot of running my tendonosis wasnt too painful it was just kind of there but the clicking and grinding of my patella was very much there.

Lately I've still been doing alot of foam rolling and getting physio to release the muscle as well as strengthening the shit out of my VMO's and hamstring. I have no pain like i did, Im more flexible and all muscles are firing. I can pretty much run pain free but how can I fix the grinding?

Has anyone had this grinding and been able to fix it? I've been looking at taking something that will build cartilage in hopes that my patella will glide smooth once again. Heard talks about surgery but i want to avoid that obviously

[Builder15]

Is the grinding painful? If the answer is no then just learn to live with it. Joints make noise no matter what age you are and as long as its not painful, crepitus won't damage anything. Some people can correct muscle flexibility, strength issues and this will improve pain and function and sometimes the crepitus gets better as well. Others can stretch and strengthen all they want and while they may have the same pain reduction, the crepitus does not go away and can even get worse. As long as its not painful though, it really isn't a big deal.