Adequate leg strength and proper bio-mechanics can decrease your risk of dislocation, due to an unstable knee. The kneecap, or patella, sits on the front of the knee within the tendon of the thigh muscle, or quadriceps. Dislocation normally occurs toward the outside of the knee and can be a result of a forceful event or due to structural weakness. The appropriate exercise program can increase your ability to return to normal activities after an injury.
Vastus Medialis Oblique Exercises
The vastus medialis oblique, or VMO, is the inside of the four muscles that together create the quadriceps musculature. This muscle must be functioning properly and have adequate strength to help keep the kneecap from pulling to the outside.
Begin with contraction exercises for specific training. Sit with your leg straight in front of you, and place your fingertips on the inside muscle, directly above your kneecap. As you tighten your leg, you should be able to see and feel the contraction of this muscle. Try to isolate this muscle by focusing on only contracting this muscle.
To strengthen, perform a short arc quad: Place a rolled towel or bolster under your knee with your leg straight in front of you. Straighten your leg from this slightly bent position, focusing on contracting the VMO.
Increase the difficulty with a seated short arc quad. Sit at the edge of a chair with your leg in front of you, knee slightly bent and your heel on the floor. Lift your heel off the floor straightening your leg.
Closed Chain Exercises
Closed chain exercises are performed with your foot in a fixed position, allowing for a functional increase in strength for optimal results.
Begin a quarter squat by standing with your feet shoulder width apart, in a supported position. Slowly bend your legs until your knees are at a 30- to 45-degree angle. Make sure that your knees are lined up with your toes as you perform this exercise. Stand up and repeat. When you are able to easily perform three sets of 15, progress to single leg squats.
Perform step ups using a small step such as one used for aerobics, progressing to a normal stair step. Facing the step, step up and straighten your knee fully, then step back off. Use a slow controlled motion, keeping your knee lined up with your toes as you bend.
Lateral step ups can be performed by standing sideways on the step and slowly lowering one leg off the step as far as you are able, without losing control or creating pain. Straighten your leg to raise back up. As you progress you may be able to complete a lateral step up from the floor.
General Strengthening Exercises
Increasing overall strength can be achieved through low-impact activities such as biking, swimming and walking. Balance exercises increase proprioceptive function, which is the ability of your body to know where it is in space. Practice balancing on one foot. You can increase the level of difficulty by closing your eyes, swinging your opposite foot or attempting to catch a thrown object.
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