Patellar Tracking Disorder: Exercises

1. Stand with your feet about hip-width apart and 12 inches from a wall.
2. Lean against the wall and slide down until your knees are bent about 20 to 30 degrees.
3. Place a ball about the size of a soccer ball between your knees and squeeze your knees against the ball for about 6 seconds at a time.
4. Rest a few seconds, then squeeze again.
5. Repeat 8 to 12 times, at least 3 times a day.

When your doctor or physical therapist thinks your knee is ready, he or she may recommend more intensive exercise.

1. Lie on your side with the leg you are going to exercise on the bottom and your other foot either up on a chair or flat on the floor in front of your knee.
2. Tighten your thigh muscles, and then lift your leg straight up away from the floor.
3. Hold for about 6 seconds, slowly lower the leg back down, and rest a few seconds.
4. Do 8 to 12 repetitions, 3 times a day.

1. Lie on your side with the leg you are going to exercise on top.
2. Tighten your thigh muscles, and then lift your leg straight up away from the floor.
3. Keep your hip and your leg straight in line with the rest of your body, and keep your knee pointing forward. Do not drop your hip back.
4. Hold for about 6 seconds, slowly lower the leg back down, and rest a few seconds.
5. Do 8 to 12 repetitions, 3 times a day.

1. Lie on your belly.
2. Tighten your thigh muscles, and then lift your leg straight up away from the floor.
3. Hold for about 6 seconds, slowly lower the leg back down, and rest a few seconds.
4. Do 8 to 12 repetitions, 3 times a day.

1. Stand with your hands lightly resting on a counter or chair in front of you. Place your feet shoulder-width apart.
2. Slowly bend your knees so that you squat down like you are going to sit in a chair. Make sure your knees do not go in front of your toes.
3. Lower yourself about 6 inches. Your heels should remain on the floor at all times.
4. Rise slowly to a standing position.
5. Do 8 to 12 repetitions, 3 times a day.

Remember to limit the bend of your knee to a 30-degree angle at first. When your knee is bent past this point, your kneecap will have more contact with the thighbone, causing more pressure, pain, and possible cartilage damage.

1. Stand on a step, on the leg you want to exercise. Let your other leg hang down off the step.
2. Keeping your head up and your back straight, lean slightly forward. Hold on to a banister if you feel unsteady.
3. Slowly bend your knee so the foot hanging down moves down toward the floor, then slowly straighten your knee again. Your heel should stay on the step, and your knee should not go any farther forward than your toe. As you bend and straighten your leg, try to keep your knee moving in a straight line with your middle toe.
4. Do 8 to 12 repetitions.

Remember to limit the bend of your knee to a 30-degree angle at first. When your knee is bent past this point, your kneecap will have more contact with the thighbone, causing more pressure, pain, and possible cartilage damage.

1. If you are steady on your feet, stand holding a chair, counter, or wall. You can also lie on your stomach or your side to do this exercise.
2. Bend the knee of the leg you want to stretch, and grab the front of your foot with the hand on the same side. For example, if you are stretching your right leg, use your right hand.
3. Keeping your knees next to each other, pull your foot toward your buttock until you feel a gentle stretch across the front of your hip and down the front of your thigh. Your knee should be pointed directly to the ground, and not out to the side.
4. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

1. Lie on the floor near a doorway, with your buttocks close to the wall.
2. Let the leg you are not stretching extend through the doorway.
3. Put the leg you want to stretch up on the wall, and straighten your knee to feel a gentle stretch at the back of your leg.
4. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

1. Lie on your back with both knees bent and your feet on the floor.
2. Put the ankle of the leg you are going to stretch on your opposite thigh near your knee.
3. Push gently on the knee of the leg you are stretching until you feel a gentle stretch around your hip.
4. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

1. Sit on the floor with your legs out in front of you.
2. Bend the knee of the leg you want to stretch, and put that foot on the floor on the outside of the opposite leg. (Your legs will be crossed.)
3. Twist your shoulders toward your bent leg, and put your opposite elbow on that knee.
4. Push your arm against your knee to feel a gentle stretch at the back of your buttock and around your hip.
5. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.

1. Stand facing a wall with your hands on the wall at about eye level.
2. Put the leg you want to stretch about a step behind your other leg.
3. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
4. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.