Your kneecap, known as the "patella," connects your tibia (shinbone) to the muscles in the front of your thigh and fits into a femoral groove. When the kneecap moves out of this groove, a partial or complete dislocated patella occurs. A full rehabilitative program consists of range of motion exercises that concentrate on restoring flexibility and movement to your knee. Consult with your doctor first.
Passive Stretches
When you are initially recuperating from a dislocated knee cap, your muscles will be too weak to do exercises without the assistance of someone else. This stage involves passive exercises which involve someone stretching your muscles for you. Gentle passive range-of-motion exercises for a dislocated knee cap can reduce knee joint stiffness, according to Sports Injury Bulletin. An example of a passive hamstring stretch involves being on your back. Have an assistant gently lift your injured leg, placing your ankle on his shoulder. Have him stabilize the hip joint by placing both hands just above your knee. Straighten the knee and gently raise the leg straight up to a 90-degree angle until a mild stretch is felt along the backside of your knee, according to the University of Miami. Hold this position for 10 seconds. Slowly return the leg to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Basic Bending
Range-of-motion exercises for a dislocated knee cap need to start with basic maneuvers to begin stretching your knee muscles gently, according to PhysioAdvisor. Get into the supine position -- on your back with your legs fully extended. Gently bend your injured knee as far as possible, with a goal of placing your sole flat on the surface. Hold this position for five seconds. Straighten your leg and return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Bicycling
Bicycling can improve flexibility and strength of your leg and knee muscles while providing an efficient workout for restoring knee health, according to the American Academy of Orthopaedic Surgeons. Include stationary bicycling in your range-of-motion exercises for a dislocated knee cap. Set the bike seat at the appropriate height to avoid further injury. Set the tension to zero and ride the bicycle at a comfortable pace for five minutes. As your knee becomes stronger and more flexible, increase the resistance level, pedaling speed and time. Start bicycling outdoors as your comfort level increases, if desired.
Gentle Stretch Quads
Your quadriceps -- the thigh muscles -- provide the largest amount of support to your knee and knee cap. Keeping these muscles flexible will reduce chances of re-injury and reduce muscle soreness, according to the American Academy of Orthopaedic Surgeons. Work on stretching your quadriceps by standing and facing the back of a sturdy chair. Place your hands onto the top of the chair for support purposes. Gently lift your injured-side foot from the floor, bringing your heel toward your butt. Place your same-side hand around your ankle. Gently pull your heel toward your butt as far as possible without moving your back. Hold this stretch for 10 seconds. Release your grip and return your leg to the standing position. Relax for 10 seconds. Repeat this exercise 10 times.
References
- Sports Injury Bulletin: Dislocated Kneecap; Ryan Shulman; 2011
- University of Miami, Jackson Memorial Medical Center: Lower Extremity Passive ROM; U. of Miami; Louis Calder Memorial Library; 2009
- American Academy of Orthopaedic Surgeons: Knee Exercises; 2009
- American Academy of Orthopaedic Surgeons: Unstable Kneecap; 2007
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