Anyone have exercises for patellar tracking issues?

[SallyCat]

A few weeks ago I thought I destroyed my knee while doing trail work; the good news is, I didn't, but I have chronically misaligned patellae. My kneecaps kind of point outwards, and don't track the way they should, which causes a lot of pain, grinding, and apparently instability. Walking up and down stairs is a b*** right now.

I need to stretch and strengthen and try to keep the kneecaps from being pulled outward so much, and I guess this is just a thing I have to deal with. I have a good routine of exercises in place, but I'm wondering if anyone had dealt with this and has recommendations? Resources? Routines that work for you? Do you use a j-bar brace, and how is it? Have you tried the injection approach? Thanks for any feedback!

 

[Bookworm]

Have you tried Rock Tape? Worked for me when I was running. Tape just under the patella.

 

[WaterGirl]

^^^^ agree w @Bookworm
KT Tape - even a small strategicly placed "c" shape wrap under or a more agressive double wrap stablizing the patella can help support. Are you working w PT?

Getting the IT band to relax is helpfull.

 

[SallyCat]

Thanks, both!
I've done PT in the past for this, so I still have the exercises. I've been negligent lately, which is why it got so bad. The injury was a come-to-Jesus reminder that I need to say on top of this if I want to be active.

I do have KT tape and it seems to help. Will keep using it.

 

[Jilly]

PM Maine Ski Lady, she tapes every day she skis..

 

[Abbi]

I made it on I need support with a patella question last year. But the last couple of years before that I survived on KT tape!

 

[newboots]

I made it on I need support with a patella question last year. But the last couple of years before that I survived on KT tape!

What?

I’m dealing with a super-right IT band now. Got injured (sort of) at PT, but I consulted with my doctor and got some direction.

Going hiking in the Whites beginning Tuesday. Fingers crossed! @SallyCat - good luck! Do your exercises!

 

[newboots]

I made it on I need support with a patella question last year. But the last couple of years before that I survived on KT tape!

What?

I’m dealing with a super-tight IT band now. Got injured (sort of) at PT, but I consulted with my doctor and got some direction.

Going hiking in the Whites beginning Tuesday. Fingers crossed! @SallyCat - good luck! Do your exercises!

Sorry for the duplicate. I don’t seem to have editing privileges on the first one.