Exercises to Get the Kneecap to Track Properly

The kneecap (patella) is a disc of bone covering the lower end of the thigh bone (femur) and the upper end of the tibia. It protects the knee joint that connects these bones and also assists the thigh muscles in moving this joint. In some circumstances, the kneecap can slide out of its normal position (dislocate), leading to pain and instability. A number of exercises are available to treat this condition if it occurs.

Understanding Kneecap Instability

• According to the Medline Plus, kneecap dislocations most typically shift the patella to the outside of the leg. In addition to pain, you may experience tenderness, swelling and an unusually mobile kneecap that you can shift from side to side with your hand. If you dislocate your knee once or twice, it is likely you will be unable to walk without some form of medical attention. If you experience repeated dislocations, your pain level may diminish, and the condition may cause fewer instabilities in your leg. However, damage to your knee joint will continue even in the absence of extreme discomfort, and you will need to address the situation.

Creating An Exercise Program

• Consult your doctor or physical therapist before beginning a program to improve the health of your kneecap. Your physical therapist should be able to assess the current health of your knee and design a program that will improve your symptoms without causing further injury.

Exercise Options

• The University of Michigan Health System recommends a series of exercises for kneecap dislocation (subluxation). The overall goal of these exercises is to strengthen your hip and thigh muscles to keep your kneecap in place. They also help stretch the muscles on the sides and back of your leg. Available exercise options include standing hamstring and calf stretches, quadriceps stretches, side-lying leg lifts, straight leg raises and stretches of the iliotibial band, a length of fibrous tissue that extends from the hip to a point just below the knee. Certain exercises to improve your symptoms may be performed with the assistance of elastic tubing or specialized strength bands. These include knee stabilization exercises and resisted knee extensions. Your doctor may also recommend other forms of exercise to improve the tracking of your kneecap, including bicycling.

Additional Considerations

• If your kneecap dislocates despite physical therapy and exercise, your doctor may recommend surgical treatment to correct your problems. Typically, the goal of surgery is to tighten or realign the tendons attached to your kneecap or to free up any tissues that cause your kneecap to dislocate. Consult your surgeon for the details of potential surgical options.