Patellar Subluxation Exercises are used to treat patellar subluxation. Patellar subluxation is a condition in which the kneecap slides out of its groove, and the bottom of the kneecap comes off the surface of your shinbone.
It is easy to perform and is not strenuous. If performed regularly, it can be used to prevent patellar subluxation from occurring in the first place.
The following is a list of exercises and a method to perform these exercises. However, many different variations exist.
And this article will not cover all possible ways to perform these exercises. Every patellar subluxation patient should be evaluated for their own individual needs.
This article will go over patellar subluxation exercises, how they are done, and why they may be prescribed.
Table of Contents
Best 5 Patellar Subluxation Exercises
The key to performing patellar subluxation exercises is practice, practice, practice. You will not see results overnight, but the results should come if you are consistent.
1. Quadricep Contraction
To perform the quadriceps contraction, stand with your back to a wall and spread your feet at least shoulder-width apart. Place your hands on the wall at about head height so that you can lean against it for support.
Slowly bend at the knee and press up against the wall as far as you comfortably can without pain. You should feel a slight contraction in the muscles on the front of your thigh each time you do this.
First, stand with your feet about shoulder-width apart. Bend at the knees and slowly pivot to the right, keeping your back straight.
Move around in a circle with your arms outstretched and use your hands to keep you from falling over. Do not let your legs touch each other as you move around in a circle, and when you start, pivot only as far as is comfortable for you.
Once you have completed a full rotation, reverse directions and repeat the circular motion.
2. Butt Stabilization
To perform this exercise, place your hands on the wall and lean against it. Bend your knees and slowly lower your bottom towards the ground as comfortably as possible without pain.
Your palms should be against the wall while you are doing this. Do not allow them to move out of the wall even if you have to arch your back to stay in position.
3. Knee Side to Side
To perform the side-to-side knee exercise, lay on your right side. Move your right leg back until it is straight and then bring it towards the middle of your body. Repeat by moving your left leg back and bringing it towards the middle of your body as well.
4. Depth Jumping
Depth jumping is a great way to strengthen your knees without causing further damage to them. A few steps need to be taken when you are planning on doing this exercise.
The first step is to have someone help you jump up over a stool at least 2-3ft tall. Once you have jumped up on the stool, slowly lower yourself down over the stool so that your knees are bent, and your feet are back on the ground.
It is important not to make any sudden movements or jumps as this could cause new damage to your knees and cause your feet or hips to hit the ground. Now that you are on the ground, slowly bring your knees up one at a time as you re-jump.
5. Lip Balancing or Tight Stance
This is a great way to strengthen your knees without damaging them. To get started, stand with your feet together, and place one foot next to the other like they are crossing each other.
Lean forward at the middle of your body with your upper back against a wall, and rest all of your weight on one leg while keeping the other straight out in front of you.
Keep your hands out to the side, holding onto something. Rest for at least 5 seconds. Now, lean forward and backward slightly as you move from side to side.
The above are the most common patellar subluxation exercises recommended by physical therapists to patients suffering from patellar subluxations.
Benefits Of Patellar Subluxation Exercises
Quadricep Contraction is one of the most basic and important patellar subluxation exercises. When you contract your quadriceps, it helps protect your patella and retraces it back into the groove that it belongs in.
This exercise will help to strengthen your quadriceps and can aid in preventing future occurrences of patellar subluxation.
Benefits Of Butt Stabilization
This exercise works to strengthen your quadriceps. The more quadriceps you have, the more patellar subluxation exercises you will be able to perform, and the stronger your knees will be.
Benefits Of Depth Jumping
Depth jumping strengthens your quadriceps at a time when they need it most. Many athletes, especially in football and basketball, prefer to jump up onto a stool while they are warming up as they are fatigued and would rather not rely on their muscles at the same time.
This exercise allows them to get over their fatigue a little quicker and strengthen their quadriceps in the process.
Benefits Of Lip Balancing
The lip balancing exercise helps to strengthen your knees simultaneously as you are also strengthening your hips and thighs.
This is great for preventing further damage to your knees, especially if you have had a patellar subluxation in the past.
Lip balancing also helps keep you balanced so that you can perform lip balancing exercises without falling over.
Benefits Of Tight Stance
A tight stance helps to strengthen your quadriceps and is great for keeping you in alignment. If you have weak quadriceps and are unable to maintain proper alignment.
It can cause other muscles, such as your hamstrings and gluteus maximus, which may aggravate the patellar subluxation.
How Much Time Should You Do Patellar Subluxation Exercises?
It is suggested to do these exercises for about 20 minutes per day for at least 4 to 8 weeks each time. The first week, you only need to perform one, but you shall be able to perform two each week.
You should continue doing the exercises at least 2 times per day and as much as 4 times a day if you are having trouble keeping your alignment straight.
This exercise can be done at home, in the office, or even on your couch if you have free time sitting down.
Who can do Patellar Subluxation Exercises?
Anyone can perform these exercises, but they are most effective when performed by athletes.
They are better for athletes because they require more quadriceps and gluteus maximus strength than the average person would have.
You should also perform these exercises without any pain or discomfort in your knees.
However, many people find it difficult to exercise their quadriceps due to injury or surgery that has weakened their quadriceps.
Is There any Risk Of Patellar Subluxation Exercises?
There is no risk of injury with these exercises. You suggest that you do 0-1 repetition per week for 2 weeks and then rest for about 2 weeks to see how your joints are doing before doing more.
After completing the first two weeks, you can continue to work one into your routine each week or every other week, depending on your goals and needs.
How long does a patellar subluxation take to heal?
It really depends on the area of your patellar tendon that is injured. Typically, injuries to a patellar tendon’s distal ends (far ends) will heal more quickly than injuries to the proximal end (near the end). A full recovery can take anywhere from 6-12 months.
A few more exercises you can do at home if you cannot make it to your doctor are rolling back and forth with a tennis ball, leg raises, and lying leg raises.
How can I strengthen my knee patella?
If you have had a very small injury and your doctor has advised that you cannot exercise, physical therapists often send you home with knee braces and give you a few weeks to work through the pain.
These knee braces made for patellar subluxation exercises are meant to strengthen your quadriceps so that they can protect and keep your patella in place.
The Bottom Line
These are a few of the most effective patellar subluxation exercises that we have found. You do not need to be an athlete to perform these exercises.
So if you have had a small injury and are having trouble working through the pain, you should give these exercises a try. They are easy to do at home and will help strengthen your knees so that you can be back on your feet in no time.