Need specific quad strengthening exercises

[aju]

I have had problems with dislocating my kneecaps growing up. The back of my patella does not have the ridge that is supposed to locate the patella properly. I cycle (about 100 miles a week) and am aware that this creates an imbalance in the quadraceps. I would like to offset this by targeting the interior of my quads. Any suggestions?

[Ruth]

Hi Aju,

Have you seen the pages on Patella Instability/Dislocation? There is lots of information on these pages, and you can view some strengthening exercises here: http://www.sportsinjuryclinic.net/cybertherapist/front/knee/cmp/strengthening.php

If this is an ongoing problem I would suggest you talk to a Physiotherapist and/or Sports Therapist to discuss a rehab plan to build up your muscles and prevent this problem recurring in the future.

I hope this is of some help :)

[aju]

Thanks for that link. No dislocation has occured in the last 15 years, but occasionally I'll experience tightness in the outer thigh that pulls on my patella as well as clicking and popping.

Right now I'm concerned with developing a "prehab" routine to avoid a future injury. The linked exercises seem helpful.