A dislocated kneecap is a condition that occurs when the bone located on the front of your knee slides out of its normal position. This injury can occur as a result of suddenly changing direction when running or as a result of a direct blow to your knee. Rehabilitation for this condition often includes exercises to help strengthen the muscles around your knee to help stabilize your kneecap and hold it in place.
Wall Sit
Stand with your back to a wall and your heels about 18 inches from the wall. Place your feet shoulder-width apart and bend both knees until your back and hips are resting against the wall. Continue bending your knees until your thighs are about parallel to the ground, but be sure your knees aren't farther from the wall than your toes. Hold this position as long as you can and straighten both knees to return to the starting position. Your doctor may suggest you start with shallow squats at first until you build up strength in your knees.
Static Quadriceps Contractions
Sit down on a bench or the floor with your injured leg outstretched in front of you. Place a rolled-up towel under your knee. Place your hands on your thigh and tighten the muscles along the front of your thigh by trying to press the back of your knee down into the floor. You should be able to feel your muscles tighten with your hands. Hold this contraction for about 5 seconds and relax. Repeat.
Static Hamstring Contraction
Sit in a chair with your knee bent at about a 45-degree angle and the heel of your injured leg on the floor. Your toes should be pointing toward the ceiling. Push down on your heel as if you are trying to dig your heel into the floor. Hold this contraction for about 10 seconds and repeat. Be sure your knee stays in the same position throughout this exercise. Your heel shouldn't move at all when you contract your muscles.
Straight Leg Raise
Sit down on the floor with your legs extended in front of you and your toes pointing toward the ceiling. Pull the toes of your injured leg back as if you are trying to touch the front of your calf with your toes. Keep your knee straight and lift your heel off the floor about 8 inches. Hold this position for about 5 seconds and slowly lower your leg to the starting position. Repeat.
