When your kneecap is unstable, it doesn't track properly within the groove on the femur, according to Cedars-Sinai Medical Center. The condition is referred to as kneecap, or patellar, dislocation or patellar sublimation. It may cause symptoms such as knee pain, tenderness and swelling, as well as discomfort during activity. Exercises that strengthen your quadriceps muscle at the front of your thigh are the most commonly recommended for treatment to stabilize your knee cap and relieve symptoms.
Isometric Exercises
During these exercises you tighten your muscles without moving your joints, which allows you to strengthen the muscles without experiencing any more pain. For example, sit on the ground with your affected leg outstretched and a pillow or rolled towel underneath your knee. Tighten your quadriceps muscle without moving your joint. Another isometric exercise for kneecap dislocation involves sitting with a ball between your legs and squeezing your knees against the ball for 10 seconds.
Isotonic Exercises
These types of exercises involve moving your joint to strengthen your muscles, explains UW Medicine Orthopaedics and Sports Medicine. Examples of isotonic exercises include leg lifts where you lie down on your back and raise your leg. Knee extensions, which involve sitting in a chair and straightening your leg, are also isotonic exercises. These exercises may be completed with or without ankle weights.
Yoga
According to the Johns Hopkins Arthritis Center, exercises that balance opposite muscle groups and improve muscle awareness, such as yoga, might help stabilize your knee. When you have knee problems, beginner or gentle yoga exercises are best. Look for an instructor who has experience working with students who have suffered knee injuries or who have knee arthritis. The instructor can help you to avoid poses that may injure your knee.
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