The patella is the medical term for the kneecap, the bone in front of the spot where the femur in your thigh meets the tibia in your shin. As you bend your leg, your patella rides along a track in your femur. Keeping the patella on that track is vital for good knee health. Try doing leg exercises that focus on the muscles and tendons that support your knee.
Quadriceps
The muscles most important to your patella are the quadriceps. They are the four muscles in the front of your thigh. The quads allow you to extend or straighten your leg. They also stabilize the patella. Strengthen your quads and you'll keep your patella on track. Try leg lifts and wall squats. To do a wall squat, stand against a wall and spread your legs a hip's-width apart. Walk your feet out about two feet from the wall, then slide down the wall until you are in a sitting position. Hold that position for a few seconds, then slide back up the wall. Do 20 repetitions.
Iliotibial Band
The iliotibial band is a tendon that helps to keep the patella on its track by stabilizing the sideways motion of your knee. The iliotibial band starts at your hip, runs along the outside of your thigh, then connects to your patella and tibia. Strengthen your iliotibial band by stretching it. Try sitting on the floor with your legs straight in front of you. Raise your right knee and cross it over your left leg. Turn your torso to the right, then use your upper left arm to push against your right knee so you can turn your torso further to the right. Hold the stretch you feel in your right thigh for 10 seconds. Do 20 repetitions on each leg.
Hamstrings
The hamstrings are the three muscles in the back of your thigh. They are responsible for pulling your leg back when you bend your knee, which helps your patella stay on its groove in the femur. Strengthen them by doing bridges and hamstring curls. For an extra challenge, do a hamstring curl with a resistance band. Stand near a wall for support. Put your left foot in the loop of the resistance band and stand on the other end of the band with your right foot. Lift your left foot up toward your buttocks as far as you can, then slowly return your leg to the ground. Do 20 repetitions on each leg.
Hip Abductors
Your hip abductors are the three muscles in your buttocks, the gluteus maximus, medius and minimus. They are a source of power for your knee, as well as a shock absorber for the pressure you place on your knee and patella. Strengthen your hip abductors by squeezing your knees against a rubber ball and also by doing clams. To do a clam, lie on your side and bend your knees while keeping your legs together. Raise your top leg as if you were lifting the top of a clam shell. Hold that position a few seconds, then lower and repeat. Do 20 repetitions on each leg.
References
- "American Family Physician": Management of Patellofemoral Pain Syndrome; Dr. Sameer Dixit, et al.; January 2007
- American Academy of Orthopaedic Surgeons: Knee Exercises
- "American Family Physician": Patellofemoral Pain Syndrome; November 1999
- MayoClinic.com: Video --- Hamstring Curl with Resistance Tubing
- University of Illinois McKinley Health Center: Overuse Knee Injuries
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