7 Patellar Tracking Exercises for Subluxation & Dislocation

Introduction

Welcome to Regency Square Care Center, where we provide comprehensive health care services for geriatric and aging care. In this article, we will take an in-depth look at 7 effective patellar tracking exercises for subluxation and dislocation. These exercises can help improve the stability of the kneecap and alleviate pain associated with patellar tracking issues.

1. Straight Leg Raise

The straight leg raise is a simple yet effective exercise that helps strengthen the quadriceps muscles, which play a crucial role in patellar tracking. To perform this exercise:

• Lie flat on your back with one leg straight and the other bent.
• Slowly lift the straight leg off the ground to a comfortable height.
• Hold for a few seconds and then slowly lower it back down.
• Repeat this exercise for 10-15 reps on each leg.

2. Quadriceps Set

The quadriceps set is another effective exercise for improving patellar tracking. To perform this exercise:

• Sit on a chair with your feet flat on the ground.
• Tighten the muscles on the front of your thigh by pushing the back of your knee down into the floor.
• Hold this contraction for 5-10 seconds and then release.
• Repeat this exercise for 10-15 reps, gradually increasing the contraction duration.

3. Terminal Knee Extension

Terminal knee extension is a crucial exercise for improving patellar tracking and strengthening the quadriceps muscles. Follow these steps:

• Stand with your back against a wall and your feet shoulder-width apart.
• Slide your foot back, keeping your heel on the ground.
• Bend your front knee slightly and lean against the wall.
• Slowly straighten your front knee, pushing against the wall.
• Hold for a few seconds and then return to the starting position.
• Repeat this exercise for 10-15 reps on each leg.

4. Hamstring Curls

Strong hamstring muscles are important for maintaining proper patellar alignment. Here's how to perform hamstring curls:

• Stand with your feet hip-width apart and hold onto a chair or wall for support.
• Bend one leg and bring your heel towards your buttocks.
• Hold the position for a few seconds and then lower your leg back down.
• Repeat this exercise for 10-15 reps on each leg.

5. Step-ups

Step-ups are a functional exercise that targets the quadriceps while mimicking everyday movements. Follow these steps to perform step-ups:

• Stand in front of a step or sturdy platform.
• Step onto the platform with one foot and bring the other foot up.
• Step back down with the first foot, followed by the second foot.
• Repeat this exercise for 10-15 reps, alternating the leading foot.

6. Mini Squats

Mini squats are a modified version of squats that can help improve patellar tracking without placing excessive stress on the knees. To perform mini squats:

• Stand with your feet shoulder-width apart.
• Bend your knees slightly and lower your body downwards.
• Keep your weight on your heels and your chest lifted.
• Pause for a few seconds and then return to the starting position.
• Repeat this exercise for 10-15 reps.

7. Balancing Exercises

Improving your balance is essential for maintaining proper patellar tracking. Here are a couple of exercises to enhance balance:

• Single Leg Stand: Stand on one leg for 30 seconds, gradually increasing the duration as your balance improves.
• Bosu Ball Exercises: Perform various exercises on a Bosu ball, such as squats and lunges, to challenge your balance.

Conclusion

By incorporating these 7 patellar tracking exercises into your routine, you can strengthen the surrounding muscles, improve knee stability, and mitigate the risk of subluxation and dislocation. However, it's important to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have pre-existing knee conditions. At Regency Square Care Center, we provide individualized care and support for geriatric and aging individuals to ensure their overall well-being. Take charge of your knee health and begin your journey to improved patellar tracking today!