Introduction
The thigh muscles help stabilize the knee cap, also called the patella. Weakness associated with this muscle increases the risk of developing patellar tracking disorder. The exercises for this disorder are easy and can be performed for 20 minutes daily. On-surgical management aims to reduce symptoms, increase the strength of the quadriceps, and perform a normal function.
What Are the Exercises That Can Be Performed?
Visit a physician to obtain the correct diagnosis so that the exact exercise or rehabilitation program can be devised. A few doctors recommend using a brace or a taping technique along with the exercises to keep the kneecap in normal alignment. Keep following the instructions given by physician.
Do not strain the muscles or joints if there is an injury. Take rest to reduce knee pain. Once the pain subsides, can begin with the exercises. Quad sets and mini squats might be the first exercises to be recommended by physician. Take the help of physical therapists to help daily.
The exercises have been mentioned below:
First:
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Sit straight and support the leg on the floor or on a firm bed.
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Press the back of knee to tighten the muscles on top of the thigh by pressing the back of the knee flat down to the floor. Place a small towel roll under the knee if any pain present because of the kneecap.
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Hold this position for about 6 seconds. After this, take rest for 10 seconds.
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Perform this exercise for 8 to 12 repetitions several times daily.
Second:
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Stand with the feet kept about hip-width apart and 12 inches from the wall.
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Lean against the wall. Slowly slide down till the knees bend and make an angle of about 20 to 30 degrees.
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Place a ball about the size of a soccer ball between the knees. Squeeze the knees against the ball. Do this for about 6 seconds at a time.
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Take a rest for a few seconds, and then you can squeeze again.
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This exercise can be repeated 8 to 12 times thrice daily.
After these two exercises, physician will perform one more assessment, and if knee is ready, they will advise to perform the next stage of exercises which are as follows:
Third:
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Lie on the back and bend the good knee, so the foot rests flat on the floor. The injured leg should be kept straight. Make sure the lower back makes a normal curve. The position should enable to slip the flat hand between the floor and the small of the back when the palm touches the hand.
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Now, the thigh muscles of the injured leg should be tightened by pressing the back of the knee flat down to the floor. Remember to keep the knee straight.
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Lift the leg 12 to 18 inches off the floor after tightening the quadriceps muscles of the straight leg. Try holding this position for about 6 seconds. After that, slowly bring down the leg and rest for a few seconds.
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Perform this exercise as 8 to 12 repetitions, three times a day.
Fourth:
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Lie down on the side and keep the leg with which you intend to perform the exercise at the bottom. Keep the other foot on a chair or flat on the floor in front of the knee.
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Now, tighten the thigh muscles and lift the leg straight away from the floor.
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Hold this position for about 6 seconds.
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Bring the leg down slowly, and rest for a few seconds.
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Perform this exercise as 8 to 12 repetitions, three times a day.
Fifth:
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Lie on the side and keep the leg on the top (the leg chosen to perform the exercise with).
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Tighten the thigh muscles. Now, lift the leg straight and keep it away from the floor.
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Ensure that the hip and the leg are straight in line with the rest of the body. Knee should be kept pointing forward. Do not drop the hip back.
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Hold this position for about 6 seconds. Then, bring the leg down slowly and rest for a few seconds.
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Perform this exercise as 8 to 12 repetitions, three times a day.
Sixth:
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Lie on the belly.
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Now, tighten the thigh muscles. After that, lift the leg straight up away from the floor.
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Hold this position for about 6 seconds. Then, bring the leg down slowly and rest for a few seconds.
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Perform this exercise as 8 to 12 repetitions, three times a day.
Seventh:
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Keep hands lightly resting on a counter or chair (placed in front of you). Keep the feet shoulder-width apart.
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Slowly bend the knees to make a squat position. It is important to note that the knees should not go in front of the toes.
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Bend down for about 6 inches. Make sure that the heels are placed on the floor at all times.
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Now, rise slowly to reach a standing position.
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Perform this exercise as 8 to 12 repetitions, three times a day.
Conclusion
Patellar tracking exercises come under non-surgical management strategies for patellar tracking disorders. Using online medical platforms, consult a specialist online to know more about this condition. A proper assessment by the physician is mandatory to diagnose and formulate a customized treatment plan for the patient.
