When you suffer a kneecap dislocation injury, the patella---a bone shaped like a triangle over the knee---shifts out of its usual position, usually toward the outside of the knee, according to the National Institutes of Health's MedlinePlus website. Likely causes include turning suddenly without moving your leg in the same direction, a blow to the joint or a sports injury. Exercise can help to prevent and treat this injury.
Stationary Cycling
It's not surprising that riding a stationery bike is a common exercise for knee rehabilitation. Done correctly, it can also help prevent knee injuries. According to the American Journal of Sports Medicine website, cycling strengthens the quadriceps, which is the muscle group at the front of your knee. Cycling is also low-impact and the stress on your knee ligaments and tendons can be controlled when you're doing it. Cycling also increases your knee's range of motion to improve function and mobility. For best results, adjust your seat so you can comfortably pedal without having to bend your knee too much or lift your foot off the pedal.
Strengthening and Stabilizing Exercises
Exercises that strengthen the muscles connected to your knees ease the stress on your knee joints, states the American Academy of Orthopaedic Surgeons. Less stress on the joint helps to control improved stability and movement, and wards off injuries to the knee. As the AAOS explains, strong quadriceps and hamstring muscles also improve your knee's shock-absorbing abilities. Effective knee strengthening and stabilizing exercises include leg lifts, wall squats, lunges and hamstring curls. As your knee begins to regain strength, your physiotherapist will recommend adding weights while performing some of these exercises.
Flexibility Exercises
Strengthening exercises tighten muscles, which can reduce the mobility and function of your joint, thereby putting the muscles at risk for injury. Stretching exercises help to keep muscles loose. However, you should never stretch cold muscles; the AAOS recommends performing gentle stretches after you do strengthening exercises. Good flexibility exercises include quadriceps stretches and hamstring stretches performed sitting on the floor rather than standing.
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