Lateral Riding Patella Exercises

If you've ever heard of a "lateral-riding patella," you likely know that it's another way of saying the kneecap isn't moving quite right. Known to medical professionals as patellofemoral syndrome, this condition causes the kneecap to track incorrectly causing clicking, pain and sometimes dislocation. The underlying cause of this condition is almost always weak quadriceps muscles, and there are several exercises you can do to at home to strengthen it.

  1. Quad Sets

    • One of the most simple exercises for the knee, a quad set is the tightening of your quadriceps muscles. The exercises are easy to perform and should cause minimal to no pain if your kneecap is tracking incorrectly. To do quad sets, get in a comfortable position with your leg straight out in front of you. It should be supported, such as on a bed or chair. Simply tighten up the muscles on the front of your thighs, hold for two or three seconds, then relax it again. Aim for three sets of 10.

    Short Arc Quad Sets

    • For this exercise, you will need to again be in a position with your leg out in front of you and resting on something, such as the bed or the floor. You will also need something to place under your knee. You can use a ball, rolled-up towel or anything else you can find around the house. Put this object under your knee so it is in a relaxed, bent position. Push your knee into the object while tightening up the muscle on the front of your thigh. Your lower leg and foot should come up off the surface so your knee is straight. Hold for two or three seconds each, and aim for three sets of 10.

    VMO Isolation

    • The VMO, or vastus medialis obliquus, is the lower portion of the quadriceps muscle that is on the inner-front part of your thigh. This muscle has attachments on the kneecap and helps pull it more inward so it can track correctly. To work this muscle, it is best to have your hand on it. To find it, locate your kneecap and move it up and in a couple of inches. Keep your hand there, and try to tighten just this part of the muscle. Hold this two or three seconds and start with three sets of 10.

    Straight Leg Raises

    • For this exercise, the position you are in determines the difficulty level. Lying completely flat is the easiest, propped on your elbows is a little bit tougher, and sitting up propped up with your arms behind you is the hardest. No matter which you choose, you always want your leg supported and out in front of you. Tighten up the thigh muscles -- and also pull your ankle up to help keep everything tight -- then raise your entire leg off of the surface. You should raise it about 1 to 2 feet. Bring it back down slowly, keeping the knee tight throughout the process. Repeat this 10 times, and try three sets.