A twisted knee cap, or patella, has a variety of causes including a slip while running or working out. The injury is immediately painful as the knee cap, which sits in front of the knee joint. It is supposed to move to help protect the joint, but when it moves out of place, the dislocation can be extremely painful. Even if the knee cap is popped back into place, you will still need to strengthen the knee in rehab to keep the injury from recurring. If you keep repeating injuries, however, MayoClinic.com recommends switching to an exercise that is easier on the knee joint such as swimming.
Straight Leg Lift
The exercise will strength the quadriceps muscles in your thigh. Lie on your back with one knee up and the other leg extended in front of you. Make sure to keep your lower back pressed tightly against the floor and lift the extended leg no more than 12 inches off the ground. Hold the pose about five seconds and lower back to the ground. Repeat several times and then switch sides.
Knee Stabilization
This series of exercises targets the outside of the thighs, the hips and the buttocks. Using a chair for balance slowly raise one leg about 6 inches off the floor, keeping the other leg still. Move your lifted leg to the right and hold for 5 seconds and then cross it in front of the other leg for 5 seconds. Then face the chair and, using the same foot, hold it in front of you for 5 seconds and behind you for 5 seconds. Repeat with the other leg. The exercises should be done slowly and smoothly, tightening the front of the thigh as you go through the motions. Do not lock the knee of the stationary leg, advises the American Academy of Orthopaedic Surgeons.
Stretches
Stretching the muscles in your legs is also important in preserving your knees. Stretch the quadriceps by standing and using a chair or a wall for balance. Hold your foot behind you and pull upward on it until you feel the stretch in the front of your thigh. Hold for 30 seconds. To stretch the hamstrings sit on the floor with both legs stretched in front of you. Lean forward and hold your feet pushed forward until you feel the stretch in your hamstrings. Hold for 30 seconds.
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