Patellar (Knee Cap) Instability Exercises and Rehab | Doctor and Physio led

In this video, I’m excited to share with you a comprehensive guide to managing knee instability, particularly focusing on patellar instability. This condition can be frustrating and painful, often stemming from sports injuries, everyday activities, or even underlying muscle weaknesses. My colleague, Ella Boy, a qualified physiotherapist, will walk you through eight effective exercises designed to strengthen your knee and improve stability.

Knee instability can significantly impact your daily life, making simple tasks feel daunting. However, with the right exercises, you can regain control and confidence in your movements. The key to managing patellar instability lies in strengthening the muscles around the knee and hip, which play a crucial role in keeping the kneecap aligned and stable. You don’t need any fancy equipment to get started—just a towel, a step, and a resistance band if you have one. If you need to purchase any of these items, I’ve included links in the description box of this video for your convenience. Remember, this video is intended for educational purposes and is not a substitute for personalized clinical advice. Always consult with your healthcare provider before starting any new exercise program.

Let’s dive into the exercises:

1. Straight Leg Raise Start by lying flat on your back with one knee bent and the foot resting on the floor while keeping the other leg straight. Tighten the thigh muscles of your straight leg by pressing the back of your knee down into the floor. Slowly raise your straight leg about 12 inches off the ground, keeping the knee fully extended. Hold for about 3 seconds before lowering it back down. Aim for 10 repetitions for a total of two sets. This exercise helps to strengthen the quadriceps, which are essential for knee stability.

2. Straight Leg Raise with External Rotation For this variation, you can lie on your back or sit upright with one knee bent. Turn your toes slightly outward to externally rotate the hip. Lift your straight leg about 12 inches off the floor, hold for a few seconds, and then lower slowly. Again, aim for 10 repetitions over two sets. This exercise targets the lateral hip and thigh muscles, which are crucial for stabilizing the knee.

3. Hip Abduction Lie on your side with your bottom leg bent for support and your top leg straight. Keep your toes pointing forward and lift your top leg upwards, keeping it in line with your body. Pause at the top and then slowly lower back down. Perform 10 repetitions for two to three sets. Focus on keeping your hips stacked vertically to avoid rolling during the movement.

4. Bridging Start by lying on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and squeeze your glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold this position briefly before lowering back down. Complete 15 repetitions for a total of three sets. Bridging strengthens the glutes and hamstrings, which support knee stability.

5. Prone Quadricep Stretch Lie on your stomach with a pillow under your hips for support. If needed, use a strap or towel looped around the ankle of your affected leg to gently pull your foot toward your buttocks until you feel a comfortable stretch in the front of your thigh. Hold for about 30 seconds and repeat three times. This stretch helps release tightness in the quadriceps, which can pull the kneecap out of alignment.

6. Single Leg Stance Stand upright, ideally near a wall for balance. Shift your weight onto your affected leg and lift the opposite foot slightly off the ground. Try to maintain your balance for at least a second, gradually increasing the time as you improve. This exercise enhances proprioception and strengthens the stabilizing muscles around the knee.

7. Step Up Stand facing a sturdy step or stool with your feet hip-width apart. Step up with your affected leg first, followed by the other leg, then step back down leading with the same leg. Keep your knee aligned over your middle toe throughout the movement. Perform 10 repetitions for a total of three sets. Step-ups develop functional strength in the hips and knees, essential for daily activities.

8. Wall Sit Stand with your back against a wall, feet shoulder-width apart and about a foot away from the wall. Slowly slide down into a squat position where you feel comfortable. Engage your core and hold this squat for around 30 seconds before pushing back up to standing. Repeat for five sets, aiming to hold each position for ideally 30 seconds. To increase the challenge, shift your weight slightly onto the affected leg.

Consistency is key when it comes to managing patellar instability. Gradually build strength, focus on maintaining good form, and listen to your body as you progress. These exercises are designed to empower you, helping you regain strength and stability in your knee.

If you found this video helpful, please like and subscribe to the channel. Don’t forget to check out the other rehabilitation routines that Ella and I have created, which are available on this channel. Together, we can work towards a stronger, more stable knee.

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