Quadriceps exercise is good for chondromalasia but not have direct effect on cartilage regeneration. Proper therapy may include us, laser, pwb as per physiotherapist advice. Also ideal weight calculation for exercise depends on experience of ur therapist or hit and trial with various weights.
The ideal weight that u can use for 10sec hold will depend upon your muscle power grade, for eg: knee extension with 10sec hold for grade 3 muscle power of quadraceps should be within half kg weight.
Secondly quadraceps stretching in condromalecia patella....ideal position is either side lying or standing, prone lying might put little excess pressure on your quadraceps.
10 seconds plus low weights and use of medium resistance band.
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