Thread: Knee Cap Tracking

What exactly do you mean?

Stretching is probably your first concern if your patella isn't tracking properly.

well for example if i stand on one leg and bend my other leg up toward my glutes then extend my leg straight again my patella will catch and instead of smoothly tracking it catches and kinda snaps(stronger word than i should use) back into place

Ok, well.

What is your flexibility like? Do you have a stretching routine?

My flexibility could definitely be better throughout the quads...my hamstrings are fairly flexible tho...i can palm the ground with legs straight.

as far as an actual stretching routine goes it is not very good at all and needs much revising...right now what i do for stretching is SMR on a foam roller for Inner/outer thigh and quads, and some static stretches for hamstrings & calves

I'm no specialist for your situation, but stretching your quads and hip flexors can help your patella track better if them being tight is the culprit. A tight quad can pull up on the patella causing it to track off.

Are you sure it is your knee cap, though? Have you had any ligament damage in your knee? That can also cause catches and pops.

*sould have stated that i do not do it as regularily as i should (couple time a week)
i will start doing it daily

Hey, these exercises helped me out.

Lunges- step out with one leg and perform all reps then other leg. Pistol squats, elevated pistol squats on a box or bench. You probably won't be able to go down very far to begin with. High reps.

DO you have any pain around the kneecap?

i did have an arthoscopic surgery on my meniscus about 8 months ago and the muscles are not as strong as they should be..im still doing rehab work on it on my own but does not seem to be getting that strong (i think mentally im not pushing myself to what i should be? i dont know)

but as far as pain not so much...sometimes i will feel a little something but its more of an dull bothersome feeling than anything else..