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Exercises for the Patella of the Knee

The patella, better known as the kneecap, is a small bone that in an adult is approximately two inches wide. The patella is the covering of the knee, hence the term "kneecap." The patella is connected by a tendon to the quadricep muscle, the large muscle of the thigh. There are specific exercises that are designed to improve the tracking of the patella, which involve the quadriceps muscles of the thigh.

  1. Isometric

    • Isometric refers to a force being applied to a resistant object. An isometric exercise for the patella involves strengthening the top of the quadricep muscle of the thigh. A strong quadricep muscle is essential for the good health of the patella. For this exercise, sit on the floor with the leg supported under the knee by a rolled up towel. Tighten the thigh (quadricep) muscle for 10 seconds, and then relax. Repeat the exercise up to 10 times, and over a period of time the thigh muscles will become stronger.

    Stationary Bicycling

    • An exercise for the patella, without accompanying stress, is the use of a stationary bicycle. According to Orthopaedic Topics, in order for the exercise to be most effective, the seat of the bicycle must be high enough so one leg is totally straight while the other leg is bent. The recommendation is to start with 15 minutes per day and eventually work up to 30 minutes.

    Straight Leg Raises

    • This exercise starts out by lying on the floor with one leg straight and the other bent at the knee. The straight leg is then raised off the floor 12 to 18 inches and held for five seconds. The leg is then lowered . This exercise should be repeated 8 to 12 times, three times per day, for each leg. This is another exercise that strengthens the quadriceps muscle.

    Stretching

    • In addition to strengthening the quadriceps, it is important to keep the muscle stretched. One exercise is to stand behind a chair, hold the chair with one hand, while taking the other hand and holding one leg bent at the knee. As the leg is pulled up, there will be a feeling that the muscle is stretching. Hold the stretch 15 to 30 seconds and repeat two to four times for each leg.

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