Okay, got it. The good news: this can be dealt with, and it does NOT require surgery.
YET. My patella has been out of alignment for - well, never mind. What happens once it has been this way for long enough is that there is wearing away of the bone, from the kneecap not sliding through that groove. This is bad. If/when it gets bad enough, the only fix is bone graft surgery (long time NWB) or knee replacement
BUT -- the good news is that the knee can be trained back into alignment. This is what I'm having done right now. It hurts, kinda like having braces, because my knee is taped, with directional force on the patella to help retrain it back into position.
This is stage 1. Stage 2 is the hard work aspect. I have to build up and maintain very specific muscles to help hold it there. The important muscle, just above the kneecap, is called the VMO -
vastus medialis obliqus (probably spelled wrong, but CLOSE ENOUGH, gimme a break). Now, my VMO's seemingly have served me well enough these past
never mind # years, but the physical therapist sees and notices the inbalance between the 2.
I'm not doing anything intense - yet - lots of wall-sits, not full sit - yet. I'm sure plyometrics are yet to come.
PHYSICAL THERAPY CAN HELP THIS.
DON'T let this get away from you. Yeah, it will hurt for a long time. In the meantime, one of the most highly recommended braces is called a Chopat, it's available at:
https://www.footsmart.com/P-Cho-Pat-Dual-Action-Knee-Strap-20032.aspx
I've talked to orthopedists and physical therapists who REALLY LIKE this thing. Why not give it a try? If you are insured, I strongly recommend getting in to physical therapy for this.