Exercises to Prevent Patellar Tracking Disorder

Author : Rao Ali | Published On : 31 Aug 2021

Do you know what is patella? It is another name for your kneecap. Also, a very popular kneecap problem is referred to as patellar tracking disorder that is triggered due to muscular imbalance. This imbalance causes a lateral or tilted shift in the kneecap when your legs flex or straighten. So, nobody would want such deformity. Hence, this article will share some effective exercises to prevent patellar tracking disorder.

Your knee joint stability relies on muscles and tendons. Hence, these stabilizers regulate the kneecap and thighbone movement and help prevent damages.

How to Detect Patellar Tracking Condition?

If you have this problem, you may experience the following symptoms:

  • A dull pain behind the knee.

  • A cracking, crushing, or slipping feeling in your patella when you flex your knee.

  • Knee inflammation.

  • Your knee fails to support your body weight.

What is the Treatment?

Usually, doctors try to treat the condition through physical therapy or conventional treatment before recommending surgery. However, you should try out any treatment under the supervision of a specialist.

Some conventional treatments include:

  • Pause activity that triggers pain

  • Ice therapy

  • Non-steroidal anti-inflammatory drugs

  • Support the knee with a tape or knee support pad.

  • Try self-myofascial release (SMR) techniques

Which Exercises Help Prevent This Disorder?

Once flare-up signs have settled, you may perform the following exercises. As it will help regain strength and mobility around your knee joint.

These workouts are designed to fortify the muscles the border your hip and knees. Besides, it improves the flexibility of thigh and hip muscles. However, you need to be patient before experiencing outcomes.


It is a foam roller workout that helps relieve your IT band. However, when the band is stiff, it pulls the patella out, leading to pain and worsening the patellar tracking disorder. 

  • Begin by laying on your side over the foam roller

  • Flatten your right foreleg, and flex your left knee.

  • Then, stride your left foot in the front side of your right thigh.

  • Lean into your right hand so that your left foot and right arm can regulate the pressure you exert on the foam roller.

  • Gradually roll the foam roller downward towards the outside of your thigh muscle.

  • Retain for 20 seconds, and when you identify a stiff spot, continue unless the roller is just above your knee.

  • Then, gradually inverse and reel back towards your hip.

  • Then shift to the other leg.

Quadriceps Sets

This workout requires you to employ your quadriceps, which is crucial for the tapping technique workout as explained below:

  • Get seated on the ground

  • Reel up a tiny towel and put it below your knee while your right leg is straight.

  • However, your left leg should be flexed with your feet fixed on the ground.

  • Involve your quadriceps muscles and bend the toes back to the shin, pushing your knee back into the towel.

  • Retain for five seconds, and then release.

  • Repeat twelve times, and then shift sides.

Tapping Technique

When you perform the tapping technique, it triggers vastus medialis muscle that may become feeble or sedentary if you suffer from patella disorder.

  • Start by sitting on the ground while your right leg is straight.

  • Then, spin your leg so that your toes direct towards a 45 degrees angle.

  • Use your right-hand fingers to poke the vastus mediali muscles positioned above and within the knee.

  • Continually tap this muscle as you crush and contract the quads.

  • Then, squeeze and relieve for one second, then tap again.

  • Repeat it for fifteen contractions.

  • Shift legs.

Horizontal Straight Leg Elevations

This workout is to fortify your quads and hip flexors:

  • Begin by lying on your spine while your one knee is flexed on the floor.

  • Flatten the other leg and engross your abs so that your lower spine touches the floor.

  • Engross your quads in the flattened leg while you bend your toes back towards the shin and press the knee back towards the floor.

  • Gradually raise your leg twelve to eighteen inches off the ground. Then retain for about six seconds, then gently lower the leg back down and pause for some seconds.

  • Repeat twelve times, and shift sides.

Sole Leg Balance

It is a simple balancing workout technique that helps trigger and engross the gluteus medius that usually becomes weak in people suffering from PTD.

  • Keep your feet close together on the ground, while your palms are together in front of you.

  • Choose a focus point to stare on.

  • Involve your abs.

  • Then, gradually switch your weight on one leg and lift the other, flexing it 90 degrees and making the thigh parallel to the floor.

  • Slightly bend your leg. Retain for thirty seconds, to notice if you sense the outer hip working to remain steady and balanced.

  • After this, shift your sides.

Sole Leg Bridge

This workout is ideal to fortify your quads, vastus medialis, adductors, and glute muscles.

  • Start by lying down on your spine

  • Keep your knees are flexed and your feet (hip-width) away.

  • Keep your arms along your body, while your hands facing the ground.

  • Raise one leg towards the roof and bend your foot so it seems it is pressing into the roof.

  • Breathe in, then breathe out as your gradually raise your hips towards the sky. This is known as bridge position.

  • Resolutely force through the foot of the bottom limb, and slightly involve the glute muscles, and raise through the internal thigh muscle while your knees are aligned with your toes.

  • Retain the position for thirty seconds and then gradually lower back.

  • Then, shift legs.


This workout helps fortify your external hip and stabilize your knee joint.

  • Lie down sideways on the floor 

  • Keep your hips slanted.

  • Place your head on the palm of your bottom arm,

  • Move the top palm on the ground

  • Involve your abs, then keep your feet together as you distant your knees like a clamshell.

  • Then stretch your top knee as much easily as you can without continuing your hips open.

  • Take a break for three seconds, and then gradually retain the starting position.

  • Repeat for twelve times

  • Then, shift your side.