When you are suffering from patellar instability, you may experience discomfort or pain to the knee joint with movement. Patellar instability is a symptom of knee disorders such as chondromalacia, tendinitis and patellar tracking disorder. However, trauma to the knee area can lead to dislocations or subluxations of the patella and possible damage to the patellar ligament. Exercises to realign the patella are designed to strengthen the ligaments, tendons and muscles of the knee joint.
Anatomy of Knee
The thighbone or femur is joined to the two bones of the lower leg -- the tibia and fibula -- by a complex hinge known as the knee joint. The patella is a sesamoid; a floating bone held in place by tendons. The patellar tendon holds the kneecap in place at the front of the knee, while ligaments secure the sides. A layer of cartilage underneath the kneecap allows it to glide smoothly in the groove on the end of the femur.
Symptoms
When the kneecap is misaligned you may experience pain while going down stairs as a result of sitting too long, and during activities such as standing up or squatting. You may also feel grinding, slipping, popping or experience a catching of the kneecap when you attempt to bend or straighten your leg. At times you may feel as though the knee is going to give out as though it can not bear any weight.
Causes
The patella can become misaligned in a number of ways. Having tendons or muscles that are too tight or too loose in the leg, foot or hip areas as well as overuse of the knee, damage to the cartilage or an odd-shaped patella can lead to patellar tracking. Trauma to the knee joint resulting in a subluxation or dislocation of the knee can cause a tear of the patellar tendon.
Exercises
Short arc extensions can be done sitting up or laying down. Place a rolled up towel under the right thigh and raise and lower your right foot slowly. A straight leg raise is performed by laying down and bending your left knee so that your heel is on the floor and straightening the right leg. Tighten the quad muscles of the right leg and raise and lower slowly. To complete a quad set, sit up with your legs extended in front of you and tighten your quadriceps muscle and push your knee downward into the floor and hold for ten seconds. Start with 2 sets of 5 to 10 repetitions of these exercises and work up to 3 sets of 20.
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