The patella is your kneecap, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Exercises for your patella strengthen two muscles that support your patella positioning, according to the Sports Injury Clinic. These two muscles are located on the inner portion of your thigh by your knee and your gluteus muscles located on the outside of your hip. Strengthening these muscles encourages proper patella positioning while taking stress off the patella. Check with your doctor before starting any new exercise.
Lying Side Lifts
Strengthen your hip muscles by doing side leg lifts, or hip abductions, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Lie on your side with your injured side closest to the ceiling. Bend your uninjured leg. Place a 1-lb. ankle weight around your injured-side ankle. Slowly lift your injured leg toward the ceiling. Do not bend your knee or allow your body to roll forward for back. Make certain to keep your back and hip straight. Hold the position for two seconds. Slowly return your leg to the original position. Relax for 10 seconds. Repeat this exercise another 12 times. As you become stronger, gradually increase the weight.
Thigh Tightener
Strengthen thigh muscles by doing a thigh firmer, according to the University of Washington Orthopedics and Sports Medicine. Sit upright in a firm chair. Extend your legs onto the floor. Scoot forward in the chair until you can place only your heels to the floor and your knees are straight. Keep your toes facing the ceiling. Tighten your affected thigh muscle. Slowly move your affected foot and point your toes toward your body. Hold the contraction for six seconds. As you hold this contraction, push your affected knee toward the floor. Feel the stretch along the backside of your ankle. Release the contraction. Return your leg to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Leg Raise
Strengthen your quadriceps and patella area with some straight-leg raises. Lie on your back on a firm surface. Bend your uninjured-side knee to stabilize your back, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Bend your knee until your foot lies flat on the surface. Place your arms alongside your body. Tighten your affected-side thigh muscle. Slowly lift your leg six inches from the surface. Attempt to reach the height of your bent knee. Hold this position for two seconds. Slowly lower your leg back to the original position. Relax for five seconds. Repeat this exercise 10 times.
The Mollusk
Strengthen your patella's surrounding area by doing a clam exercise, according to the Sports Injury Clinic. Lie on your right side with your legs together. Bend your knees to a 90-degree angle, keeping your feet parallel to your spine. Slowly lift your left knee away from your right knee. Feel the stretch in the back portion of your upper hip area. You are working your gluteus medius muscle. Hold this stretch for 20 seconds. Do not rock your body backward. Keep your pelvis and back straight. Slowly return your leg to the original position. Relax for five seconds. Repeat this exercise 15 times.
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