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Control Track

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I need advice about my Patellar Subluxation, please help?

Well, I suffer from Patellar Subluxation. I'm a 13 year old teenage girl. I really would like to avoid having surgery, seeing as that is a phobia of mine. Can anyone give me some advice about what I should do? Like any exercises I could do to strengthen the muscles that hold my kneecap in? Any help would be appriciated. :)
It would really help if someone could include what exercises I should do, and HOW to do them.

Salena, here are some movements that are designed to help stabilize the patella. The muscle that controls tracking is called the vastus medialis oblique. This muscle is located just above the top of the patella on the inside of the knee. The stronger this muscle becomes the more stability you have over the patella. So here are some movements. First take a bath towel and fold it in 3rds lengthwise. Then roll it up and place rubber bands on each end. Now assume a long sitting position and place the towel roll under the stronger knee. Have the muscles of the thigh push down into the towel roll. Push down into the towel for 5 seconds and then rest for a few seconds. Do this cycle until you have done 10 reps. To help you with this place one of your index fingers on this muscle. As you push down into the towel roll you should be able to feel this muscle contract. The finger being there helps you to feel the contraction. Once you have done the stronger leg do the same movement with the knee you are having problems with. The next movement is basically just a slight advancement of the last one. You will need a large can (64 oz.), a hand towel, and ankle weights. Again starting with the stronger knee from the long sitting position. Place the can under that knee with the towel draped over the can. Place a light ankle weight on that ankle. Straighten out the knee lifting the foot off the floor. Return the foot to the floor and continue lifting this way until you have done 15. Rest for 1 minute and then add more weight to the ankle. Do another set of 15. Rest for another minute. Add more weight if you have it and do the last set of 15. Now switch the can and towel to the injured leg. Place the lightest weight you have on the ankle. Do a set of 15 and then rest for a minute. Now you have to choose whether you should add more weight or keep the weight the same. The reason to keep it the same is if you have difficulty with the original weight. Do another set of 15. Again rest for 1 minute. You can either add more weight if you can or just stay with the weight that the knee was comfortable using. Again doing this movement using your finger on the muscle will help you to gain control of that muscle. Lastly, stand in front of a step. Now turn sideways or parallel to the step. You want your uninjured leg next to the step. Now place that foot on the step with the foot running in the same direction as the step. Without using the foot on the floor as a push off have the leg on the step lift the body up. Once you are up fully lower the body back down. Do this 15 times. Repeat this cycle twice more. Now reverse the position and do the same movement using the injured leg. Do these movements everyday and the knee will start to track more correctly.

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