I was diagnosed with chondromalacia when I was 24. I'm 56 now and still doing OK. Exercise is the best treatment for me. That includes cycling and weight lifting. Lately, doing dead lifts at home has helped me a lot. It no longer hurts to go down stairs.

This is one place where cleated shoes can help you. I wear them almost every time I ride. I had a mechanic align them. It's important for the feet to be pointed forward. I tend to point them out. Misalignment increases wear on the knees. I also keep them unusually far back on the shoes, almost in my arches.

It took me a while to realize that time OUT of the saddle made my knees worse, so riding as much as possible seems to be good for me.