Top 3 Exercises after Patellar Dislocation- How to Strengthen the VMO
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- čas přidán 18. 05. 2024
- Famous Physical Therapists Bob Schrupp and Brad Heineck present the Top 3 exercises to be performed for rehabilitation after a patellar dislocation.
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Everyone who's watching this video. GET WELL SOON GUYS, We can do this... Hopefully we can walk normally as soon as possible
Fr I'm on my 4th dislocation 3 in basketball 1st one today in football this shit sucks 😂
@@amateurgamer7530 im so sorry to hear that bruhh, but I wish you could get well soon... And still play football
I broke mine It’s been 5 months since I’ve played rugby 😖
@@amateurgamer7530 4 dislocations!? damn dude i hope your better and able to walk, im only on my 1st
@Yassin Ali dam that’s rough
This video will never die as we all continue to dislocate our kneecaps.
yup. just dislocated that sucker.
@@Peace-qm2sp same third time it's happened to me now in my life
@@usmanashraf3768 stay strong and positive brother. How did it happen?
@@Peace-qm2sp Today I was playing football with my cousin and I was wearing jeans (I think that's why it happen not too sure) but anyway I turned really quickly and then I ran as a turned and then a dropped to the ground as I was falling the kneecap popped back into place and I was fine for a while no pain nothing and now I'm in bed and I've got swelling and ice back on it and soon as it's better I'm going to do excuses to make my knee strong cos I never did that the last 2 times, how about you?
@@usmanashraf3768 damn that sucks. Yeah man we gotta get the quads stronger than ever to support that knee cap. that is the most important thing. I was surfing and my knee popped trying to do a cut back. My main focus is going to be the VMO to get the kneecap back in place. Im not risking another injury so I have to become the Hulk in training haha. best of luck brother
I think we need to start a patellar dislocation forum
Be good to have a forum as it is a unique injury has anybody had surgery to repair.
Yes, it's literally the bane of my existence
for real
@ ive dislocated both of my knees, but can now do 400 squats for a morning workout, trying to do 1000 before my day starts. please dont give up i truly know how it feels. mind over matter. one day you can strengthen your knees to a point where they could be even stronger than before dislocation. anything is possible.
@@212smokin Hey..so I had my kneecap dislocated around 5 months ago and everytime I use the stairs my affected leg sort of straightens completely so is that normal? Lol
Edit: ok I re read that it doesn't make sense haha what I mean is I still can't quite climb stairs normally like before and it's been 5 months so is that normal? Or should I have already been able to climb stairs normally by now?
I want to share my experience, as I have more or less GOOD news.
Short version:
Surgeries can be effective. But proper physiotherapy can be equally or more effective, and it improves with time, as you learn more.
Long version:
My patellar dislocations (always left knee):
1 - Rugby (2002)
2 - Football (2003)
3 - Football (2004)
4 - Volleyball (2005)
5 - Surf (2006)
6 - Simply turning around suddenly, while swimming (2006)
Surgery in 2007 (lateral release + MPFL repair). 16 years old
7 - Kickboxing (2012)
8 - Simply turning around to start walking down a ramp (2013)
Commitment to physiotherapy and research on the topic, starting in 2013
9 - Surf (2017)
(Date of writing: October, 2021)
(My predispositions: trochlear dysplasia (both knees), marked patellar tilt (both knees), small lateral glide (mostly left knee), TT-TG measured 2 times on each knee: left knee 17-25 mm and right knee 12-15mm)
I visited over 10 different orthopedists and 5 physiotherapists during all these years, and started researching a LOT on this topic myself, so I started having my own opinions on the subject.
After 2012, some of these doctors proposed me a bone realignment surgery (TTO), others proposed a MPFL reconstruction, others proposed both, and interestingly three other doctors now where I'm living, in Norway, proposed me to not do any more surgeries.
Some physiotherapists recommended to work with my VMO and leg muscles, some recommended to work with my feet muscles (to avoid pronation), some recommended to work more with my glutes since it is the strongest muscle contributing to your leg posture, and some with my balance and proprioception.
I made a decision. To dedicate myself to all these exercises. Attention, depending on your own condition (presence of osteoarthritis and a few other factors), these exercises might or not be suitable to you. They are:
Cycling, elliptical training, rowing and running (less recommended if you have osteoarthritis or weak unbalanced muscles overall);
Leg extension exercises on the last 45 degrees while squeezing something between your knees and pointing your feet slightly outwards; Lunges on balance pads; One leg stands / mini squats on balance pads while challenging your balance; Hip thrusters; Feet-on-Ball Hip Thrust (or TRX glute bridge) while challenging your balance; Banded clams; Training your reflexes to contract the inner muscles of the quadriceps (VMO) faster than the outer ones;
Proprioception: Constant awareness of the posture of your legs. It is extremely important to understand what dangerous knee / leg positions put you at risk of dislocation! Avoid them the best you can, all the time, especially during risky activities. Dynamic exercises mimicking key movements of your favourite sports can probably also help you.
Keep a healthy weight: This helps in more ways than one might imagine, both mechanical and biochemical.
Stretching exercises (including iliotibial band stretches).
Note: Doing these exercises and stretches, right before a risky activity, could be a bad idea, because you lose strength and increase flexibility and range of motion of your patella. Also, some exercises are more advanced than others so be wise and patient on your progression. There are countless variations of these exercises so find the ones that suit you best.
Think about the activities/sports you practice. Look at how risky that activity is compared to the happiness it gives you. Consider reducing the ones with higher risk/happiness ratios.
Discuss the effectiveness of knee braces with your therapist, for your problem. I opted not to use them anymore (except when recovering from an injury, and only very briefly. Also, I did dislocate the patella once in the past while wearing a knee brace)
After moderately dedicating myself to most of these recommendations, I went from frequent dislocations (just some months apart, while not being very active), to only 1 dislocation in the last 8 years, while regularly practicing a few risky activities (surfing at least once a week, running outdoors, and very occasionally kitesurfing, snowboarding, and a few others). If I had committed to a better physiotherapy sooner, after recovering from my initial surgery, I could have had even better results.
I encourage you to pursue a non-surgical path, with all your dedication and constant search for new information, before considering surgery. Surgeries do have some proven good results in some cases, so if you go that way, you should definitely check if combining it with good physiotherapy can improve your chances, because it very likely can.
Medicine is advancing fast and new studies, surgeries and methods are being developed and improved every instant. I recommend searching “patellar dislocation” on PubMed: www.ncbi.nlm.nih.gov/pubmed/ , and finding a world of research on this topic.
There are many difficult words but with time, you will understand most of it.
Medicine is definitely not an exact science, so always consult several doctors and physiotherapists if you can, because their opinions can differ a LOT, and read several good studies (keep an eye on the data quality).
Doctors need to have knowledge on a huge number of conditions. We just need to know the best we can about our little condition :)
Enjoy life, sports, physiotherapy, research, and let's commit ourselves!
Thanks a lot! Very helpful experience sharing.
Nice advice man.. thanks a lot!
Your post was very helpful! Thanks for sharing!
OMG, this helps a lot. I’m dislocated my knee twice, and I really do not want to have to have surgery. Plus, I love working out and being physical. As I get older, I think I really need to pay attention to my body more because I want to avoid surgery. FYI: I totally took a screen shot of this information! Thx
Thanks a lot sir it is very helpful
I dislocated my kneecap (patella) last Tuesday on a football match in my school. I can't even stand without my leg hurting.. My teacher put the kneecap back in place. To be fair , it didn't hurt a lot but I started screaming when I saw my knee on the side of my leg. I wish no one has to experience this ...
Do you think I could play football without difficulties again ? I'm scared that I'll have to look out for my knee everytime I'm doing something :(
I know this is a little late but I just dislocated my patella playing soccer and I’m scared to play like I used to...do same
Eric Cartman I dislocated today how are you doing two years later
I disoclated my patella yesterday, and u know - school..
How long was your regeneraction ??
@@myliebiii well guys ive also dislocated my patella on 20th of may 2019 it's been 3 months and i'm not able to climb up stairs, it's because the first month and 2 weeks i used to lay in my bed since it was painful trying to walk even with a knee brace, now my goal is to strengthen my knee so i can climb up and down the stairs.
I dislocated my kneecap while standing up and not doing anything. It's scary, how unpredictable it is.
Same. It fucking sucks.
I was just standing there and my knee was just like "aight, imma head out."
@@Ausar0 then lost my 6 weeks of walking productivity. And now it's never gonna look the same again each time i look at it
same but mine popped back into place now it just feels like if my leg twists a certain way then boom it’s gonna pop back out
I was laying down and it dislocated like the fu*k
@@Shiki_Kit I'm sorry...LAYING DOWN!? LIKE YOU WERE DOING NOTHING?!
I dislocated both knees very randomly...I'm 16. now my knees often pop out and in again. im constantly anxious about them and i feel like I'm missing out on so much because of it. definitely took a huge toll on my mental health
Same😭😭 I've dislocated mines twice..I had to have a ambulance take me both times in 2018 and 2019..Although its fully healed now I sometimes at random times it just feels like it's about to dislocate I'm scared I don't wanna go through the same experience again
Have u tried going to Physiotherapy?
Same it's super scary....and makes you dependent on others for a bit. You're not alone although it feels like it. The money situation is really hard once you have a car and things to pay for but can't get to work or stand for work. Take things one day at a time and reach out as needed. Even words from a kind hearted stranger can help ❤
I feel your pain. I've been having this problem since childhood.
Same :/
Everyone: dislocating their knee by playing football or hockey
Me: dislocating knee while walking and also i am so slim and tall for my age😭😂😂😂
i dislocated my knee 2 weeks ago changing my pants the same way i always do!
@@rainbowchicken5574 oh how many times have it been dislocated
@@lynnchoubassy6008 this is the first time, still in a knee brace for another week. im so scared to do anything after.
@@rainbowchicken5574 i was so scared too but know i am doing physical therapies and i feel so much better
At first you will find it so hard to walk normally but then you'll be able to walk
@@lynnchoubassy6008 how old were you when it happened?
I am in tears. My knee dislocation started when I was 13 and doctors actually told me it was all in my head. 10 years later and I'm still suffering. I have flat foot so I'm working on correcting that at the moment. I feel better knowing that I'm not the only one and if only I had found this video before (and comments to let my younger self know she wasn't crazy)
Brother it’s time for surgery, leave your pride at the door and go see the highest qualified surgeon in your country, i have had many surgeries and have finally been cured of knee dislocations through a trochleoplasty surgery, they reshaped the bottom of my thigh bone so that the kneecap has a deeper groove to
sit in and doesn’t slide/pop out and over easily
I'm getting very nervous everyone.... after seeing all of these comments of people dislocating it over and over I'm freaking out. This is my first time and I think I dislocated both knees now.... I'm stressing!
if i have any advice because ive dislocated my knee three times, in the past three years. take it slow and build muscle in your knee and DONT procrastinate and everything will be okay ;)))
I've had multiple dislocations, my whole life. Had my worst one recently, didn't go back into place... now I'm in recovery and waiting for mpfl surgery. I wish I had taken it seriously when I was younger 😒 strengthen your whole leg for sure not just the quads...
@@presleygraves9940 do you reccomend anything? I dislocated my knee in 2018 and 2019..I feel okay but sometimes it feels like its about to dislocate I'm only 12..😫I dont want to go threw the same experience agaij
Me too, me too..😣
I’ve dislocated mine fully once (thought my leg was broken - didn’t know the knee could get round the side like that!) then a slight slip three more times the last being a week ago - main points I’d say are keep as low in body weight as possible, see a physio and keep up the exercises even after it seems better, strap it firmly in place to do sports like tennis where you might jerk from running in one direction to another or anything that involves a lot of hiking or climbing up a slope, don’t take up running that’s so bad for your joints but try to walk more and try to be careful of having ridiculous accidents like I keep having! Fell over on the way to a hospital appointment and hurt myself worse, now spending most of my free time with my leg bent over a pillow....the exercises in this video seem really good and similar to what my physio recommended but I can’t do them yet, hopefully all these things will clear up eventually
To anyone in sports wondering how they'll function right after this or ligament tears, stay calm. Watched a fighter tear all ligaments in his knee and dislocated bad. After some time he's back fighting and functions as he did before the injury. Main pointer's are 1. don't be stupid let it heal ppl do this alot 2.strengthen your leg muscles to help prevent dislocation(low impact cardio is good)3.get good rest to restore ligaments don't be slacking in sleep bc this helps the body restore the most 4. Eat protein, helps with bulking muscle tissue and eat foods rich in fiber and vitamin c.
bruh its 2024 and I'm still watching, thanks to bob and brad
I hit the whip too hard and dislocated my knee 2 months ago. Still recovering. Starting physical therapy soon and I’m hoping I’ll be able to strengthen my muscles again. I want to be able to do yoga and go to the gym and run.
any update?
Any update? Are you back running and going to the gym Samantha?
legend
Dude I just dislocated mine a few weeks ago from dropping it too low so I feel ya😂
pov : your knee dislocated and popped back into place & now you’re in pain
Courtnee Aster same shit happened to me last night and but I can actually lift and bend my knee with some pain while resting on bed but when I do it standing with full body weight it hurts more. Surprisingly there isn’t any noticeable swelling or redness(didn’t use any ice packs yet)and now I’m confused whether I should meet up with my doc.
Diptesh Tarafdar Same ! I think maybe a doctors appt because.. it happened to me once lol then my OTHER knee decided it was their turn. i did get a knee brace from cvs though it really helped !
@@courtneeaster4543 Me too! I was hopping around on my right leg at home after I went through a surgery on my left ankle. I tried to jump to turn around and at that moment my kneecap just went out and came back in lmao. Gonna visit the doc on Monday. Have you recovered completely yet?
Me like 3 days ago bahahah
@@dipteshtarafdar7988 how has your knee recovered over the last 6 months cause I literally just dislocated mine today 🤕😭
When he did that improper step up it gave me such a spike of anxiety.
It’s been 4 weeks since I’ve dislocated my knee and I still can’t walk and I’m going INSANEEEEE. Now it’s summer break as well from my studies but instead of being out and having fun I’m stuck home not being able to do shit. The muscles in my leg are just done too, aggggh
How long it took to walk back? I’m going for my 4th week already.
I'm on week 3 and am having difficulties bending my knee
@@anela.santos7619how are u now?
@@himh01how are u today? Where ssme case.
I’m in my second dislocation and this video never ceases to help
Dislicated my knee 5 days ago. This is valuable information to me right now.
Love it thank you! Went to my Orthopedic surgeon yesterday and he suggested VMO exercises for the arthritis in my knees bone on bone, and that I could look him up on CZcams and I asked him if he knew about Bob and Brad and he said yes! So another seal of approval for you guys which I know you don’t need but I saw appreciate all of your videos! I share them regularly. Thank you and keep up the great work!
I have dislocated my knee cap so many times in a month in elementary school, that my elementary school had bought a second wheel chair dedicated to me because my knee would dislocate so much. Pretty much all the time it would happen when I was active (recess or P.E.) and other times I would be sitting at my desk and it would just go out. I visited many doctors and some told me I needed surgery but was to young for it. They put me in Physiotherapy which helped for a while. I went from dislocating my knee 2-4 times a week to once every 2-4 months. It was pretty amazing how it helped but now my knee is acting up again and the old exercises don’t seem to work anymore. After doing a lot of reaserch, I found this video and I decided to try it. After a about 6 months of doing these exercises, my knee has not dislocated once. I would like to keep it that way. Thank you for the help Bob and Brad!
I glad the video can help you,one of my teenagers kid has the issue,and hope the video can help you her get better
I’m 14 and my kneecap has repeatedly fallen out of place. I’ve lost count at this point. It’s been happening for years, now it’s to the point where I feel anxious and scared when doing any type of cardio activity even if it’s jogging. I’ve been trying so many things, and I haven’t seen much improvement. Hopefully these exercises will help strengthen some areas in my leg
Did they?
Sometimes they have to do a surgery to drill out the valley that the kneecap sits on so that it sits where it's supposed to without slipping out. I have the same problem and after an MRI scan they found that my bones are shallow where my knee cap sits, it's a very common procedure to drill out the valley to make the knee cap sit more secure. Ask your doctor about it.
Have you looked into hypermobile EDS?
Same, I am so anxious. 😭
And this shit started happening randomly
Omg same..I was 10 when it first happened and I was not able to walk for like 2 months bcuz of the swelling :( god it was so terrible.
I LOVE these guys! I've cured tennis elbow and lower back pain with their exercises. My sister cured her tennis elbow as well. Now I have patella subluxation so they're my first stop to figure out ways to help myself. THANKS BOB, THANKS BRAD!
Dislocated the same knee twice within two months. Sometimes when I use crutches my knee will pop out then back in place. It sucks.
EDIT: came back here three years later to give a update, I dislocated my knee 4 more times after this original post after the fourth time I really buckled down too doing both a combination of my own physiotherapy and professional therapy. Shortly after I started playing football again and was able to have a somewhat normal senior year of highschool and my knee has never been better. I just enlisted in the United States Marine Corps and I really wanna thank these guys for the help they gave me. Without videos like this I’d still be limping around wondering what I could of been. I’m so very grateful I was able to find the strength to overcome this and to anyone reading this y’all have the strength to keep pushing and working you’ll get there eventually.
I'm experiencing this pain now since I fell off the ladder and the doctor said I have patellar dislocation . Thanks for this video, I will start to exercise my knee.
I am crying... all these comments are scaring me saying they've dislocated it once and keep having it happen yearly...
I never want to go through that horrid pain ever again... ever.. I never would wish that pain on anyone... I have no idea if I'll ever even walk normally again atm I am so scared..
I can't afford physical therapy and I don't know how to go about knowing when is right to do anything for it.. I don't have health insurance.. I just want to be able to walk in comfort in life but now I don't even think I can do a normal human function safely anymore if I ever heal properly..
Rest completely for 2 weeks minimum! Then while sat down bend your toes upwards towards you and lift your leg slightly for 10 seconds 10x a day. That's all the physio told me to do for a week before my cast comes out. I did this 15 years ago and it happened again 2 weeks back and I was only walking to the back door... I'm not very fit so definitely going to start some sort of slow cycling to build up my strength this time around as I don't ever want to go through it again. Waited 5 hours for the ambulance this time!!!
I feel you so much
I am 14 and It happened to me 3 times now. Yesterday I had both my knee caps dislocated at the same time while dancing. No one was home so I had to stay in the same position for 2 hours. It was the most painful thing in my life. I am scared i might have to have surgery to prevent this in future.
Hey the last part of my comment starting at "Idk if it's worth saying" may be able to help you out a bit if you get into the same situation again, but hopefully you won't need it. But it's probably better to read it all.
My first dislocation which was in December 2022 while playing football, now I dislocated my left kneecap again in March 2023 while playing football aswell. Shame that I did 50 squats everyday for a month and a half and then as soon as I saw that my kneecap didn't get dislocated after someone hit it a bit I felt like it was strong enough to stop training it. If I had only kept training it perhaps my 2nd dislocation wouldn't have happened. I've quit training football since I don't wanna risk the injury, but I'm still gonna keep playing it out with friends since they're much more chill and the risk is smaller. Also I started going to the gym, so hopefully I won't ever dislocate my kneecap again.
Btw is there any1 that didn't dislocate their kneecap for some longer period of time?
Idk if it's worth saying, but if it helps to any1 read this little story: First time I dislocated my kneecap my coach was the one that got it back into its place by pressing my kneecap and moving my leg if I'm not mistaken.
2nd time it happened I wasn't on training, but on a field with friends when it happened because I was trying to do some dribble and I misstepped on a ball and bumped into a friend so my kneecap got dislocated. There was no one that could have helped me, so I got into a situation where I had to help myself get it back into its place or wait an hour for an ambulance to come. And since I knew that the longer your kneecap is out of its place the worse pain gets, so I decided to do it myself. First I wanted to do it as my coach did it, but I couldn't press my kneecap since I was both afraid to touch it and I feel like it's disgusting to touch it out of its place, so what I did was I tried to straighten my leg and point my big toe upwards just like you'd do if you have a cramp. Luckily for me it worked! I just had to straighten my leg and point my big toe upwards to get my kneecap back into its place. It's definitely much safer to do it liek my coach did (press the kneecap and straighten your leg), but if you don't have guts for it do it as I did. Hopefully I helped someone.
Well, I'd say more than half of these I can not do at the moment mainly from either pain or PTSD of the events that lead up to doing an exercise that recreates the same physical and mental environment where I just shut down. I somehow if you'd believe it dislocated both knees and the right knee twice in the span of 1.5 weeks working at Amazon as a delivery driver coming to a very sedentary lifestyle for the past 3 years which before that I was pretty active and was in the military. The pain has mostly gone away but I cannot stand on the left leg still and it's been almost 3 weeks since I got injuried. I think it'll take another 3-5 weeks before I can feel confident again walking on it. Forget about actually picking things up and down WITH weight lol. I was regularly moving 50+ pounds out of a truck 200-300 times a day going up and down apartments and it's safe to say I am not ready for that again and should get a different job that I don't move like this again unless I work out on the regular. Funny enough, I did powerlifting for 5 years between 2012 - 2017 and stopped as I started getting very depressed. Wish me luck!
Absolutely best physical therapy channel I've ever seen in my life! Good job guys keep it up! Subbed 🔥🔥
Ok guys so let me share my story. I first dislocated my knee a year ago playing basketball. I went up for a simple rebound and then my patella dislocated. I was more upset that I couldn’t ever play basketball again(which was definitely not the case). The pain is excruciating. The first time it happened it popped back in by itself after a few minutes which was the best relief in the world. After that first dislocation the whole world was in quarantine. I did therapy for one month then stopped because corona got really bad. I started therapy again this year in may. I did therapy for 2 months. Unfortunately I didslocated my kneecap again 1 week ago playing basketball in the park with my friends. This time it did not pop back in by itself. Basketball is just I passion I have and I just can’t stop playing no matter the risk. I’m thinking of wearing a brace while playing now and doing more physical therapy. Anyone who has had this injury know that you are not alone. Do your therapy and you will get better. Just remember that everything is apart of gods plan. Life will throw so many things at you and how you rebound is very important.
Thank you for ur story. I recently dislocated my knee as well during my bjj class. Just started PT this week. It’s been 2 weeks since I got hurt. I don’t need surgery thank god but I do need PT. I can’t walk yet and I still don’t have full range of motion. It really sucks and it’s a mental battle for sure. Hope us all well that’s going through this together. It’s all in gods hands and I’m just going to have faith and keep pushing a day at time.
Playing Basketball is how I dislocated mine twice. First time during a practice - I tried to explode up (jump) before I had yet landed, sending my left patella out. I did PT exercises for two months, and felt comfortable enough to start playing again. My first game back on the court, I was passed the ball and jumped while spinning to receive it. Once again, it was sent out of socket. Luckily, both times it reentered position on its own. Was incredibly painful. It has been 3 years since that 2nd injury and It still feels very loose and unpredictable. I hate being young and having to be so cautious - my physical abilities have been capped by this knee. I hope that, in time, I can return to where I once was.
Hey, Basketball player here. Im getting surgery for my mpfl tear caused by a patella dislocation on march 2nd. I had the same thing happen on my other knee 7 years ago. Really focus on strengthening your knee. If it happens again i suggest u undergo surgery to decrease the risk. My other knee hasnt had an injury since I got surgery
@@ToastyDangles Did you try any of the knees over toes guy excercises?
My first dislocation was during basketball too and it was GOING FOR A LAYUP, and now I’m cursed it repetitively happens, first time it recovered fine but then PE started for school again and I dislocated it during baseball and now it’s never been the same, I played volleyball for the school and have dislocated at least 4 more times and now my knee feels very weak, not to mention our school’s pedo pe teacher still continuing to force injured students to participate even if they say they can’t, I’m hoping I can recover this school year since I don’t have to take pe anymore
This was really helpful thank you guys so much. I've had so much bad physio it's good to be able to see the proffessionals really explain it.
Sophie Tamsin How are you doing now
I dislocated my knee today
as usual amazing and useful exercises
thanks a lot
This healed me forever
wow I’ve been in bed last week... the first stretch helped me immensely today. thank you
Dislocated my right knee cap in a basketball game 3 years ago. I completely tore my mcl and blood clots developed inside my knee due to the great amount of trauma hit my knee. I had no choice but to undergo a knee surgery which went very successful. And during rehab, all the exercise shown in this video has been execute and it greatly helps in restoring the strength on my knee.
@jaypee lacaser Sometimes PT doesn't work. I dislocated my left knee about 10 years ago from soccer practice. Worst pain I ever had. I keep going to the wrong PT for on and off, and didn't see improvement at all and was thinking to get surgery at 15.. he says no. So last year, summer i play soccer again (stop playing at 18 yrs old) kinda tore my quads, went to the hospital, they referred me the best rehab and surgery place. I had over stretching ligament inside my knee, I'm on my 2 months MPFL reconnection surgery. I've bought and tried many braces... none of them fit my leg cuz I have a shape of the athletic
Thank you for sharing!
thk so much........ i heart my knees in kickboxing sparring....... i was lookng all helpful videos and this is best thank you so much!!!
My knee was dislocated previous month...i was wored the pop cast on my leg for 3 weeks..now doctor taught me 3 exercise for strengthening my knee muscles..i am doing that exercises..please pray for my speedy recovery 🙏
How are u? Is this really works for u?
@@user-ys8co8eh8s try to do continuously...it will really work..I am ok now
Thank you both for your helps in this video. I dislocated my left knee patella for the first time in 2019. And again just recently. I will follow your instructions for strengthening that area and look forward to some healing.
So how much time it take to heal
@@Vansh-jf5yotypically 3-6 weeks but yknow there’s never a really set time period for healing. it differs person to person (if you still need the answer lmao)
actually very grateful i found this.. i had dislocated my knee when wrestling so thank u
God bless you guys and will give you a good life
Thank you for these. I dislocated my right knee 3 days ago while not even doing a strenuous activity. I really want to reduce my downtime. It is very swollen & in a brace but the pain is low thankfully. My orthopedic Dr recommended the first exercise you show, so I was glad to see it shown with the angled option as well. I've heard horror stories online of recovery taking months. Mine moved all the way to the outside of my knee and it took an ER visit to get it back in place. I do hope starting those 1st exercises now will reduce the time frame to total healing with minimal muscle loss.
How is your knee now? Did you follow these exercises ?
How long did it take for your knee to heal?
Dislocated both knees back to back. One healed than the other decided "My Turn"
How long did it take for you to heal? I think that's what is going on with me. Waiting for my next doctor appointment to find out results on the second knee
Mothmansilver That’s just horrible
@@morganbruce8090 first one took 2 months. The 2nd time took longer cause I was at school and some asshole pushed me and dislocated it. I was on crutches and still he did it
@@scarecrowmoth sorry that happened! Yeah I'm in recovery, my other one happened while I was in crutches too. We are strengthening my inner quads and it's been about 4 months now since initial injury but im doing much better. That guy shouldn't have done that.
Literally same both of mine just dislocate. They say I think it’s my turn today
These guys are the best.
Just got surgery after my 4th dislocation playing football, didn't want to do it but it happened now just trying to strengthen it to make sure it doesn't happen again counting down the days to my first college practice preciate ur vids
I dislocated my knee cap 4 times now, 3 on the right and had a surgery done and 1 on the left. I have some questions about the exercise protocol and I would very much appreciate if I could get an opinion from you both. Please let me know if there is any way I could reach out to you, thank you
What other useful exercises can you recommend? I've recently suffered a patella dislocation 2 months ago, and am still having soreness, tenderness, and range of motion issues.
I just had knee surgery, and my VMO is week. I do one or two of these at PT and decided to check B&B to see what they had. 👍🏾
Thank you so much
I've dislocated my knee three times and it's been 17 weeks since and it still hurts when I do exercises. Do you have any suggestions?
I can't remember when I dislocated my kneecaps or how I dislocated them (and yes I've dislocated both of my kneecaps)
Heya fellas love your videos! As a person who went down hard (in a golf swing!) with a dislocated knee, it was a devastating moment on the 7th teebox; plus, I was 2 over and winning the money. Haven't thought of going back to golf, but slowly recovering with PT and your videos. Don' know why ya gotta be hatin' on my Packers though!
Thanks guys great vid
Dislocated my knee cap playing hackey sack. worst pain i've ever experienced. I just hope I can eventually recover to play again
Same
Did you ever recover?
I’m a dancer and have dislocated both of my knees now and have recovered perfectly fine both times I hope you did as well
@@chansue222 how long did it take to recover ? I dislocated my knee almost 2.5 years ago and I didn't recover from it. Now I decided to start over and workout everyday.
@@irempsl9132 can you bend your knee?
Hi, I have suffered from dislocation of my patella since age 12. I'm 29 now and it has happened dozens of times, perhaps as much as 50 times. Some much worse than others. It completely prevents me from intense physical activity. Even if I sit on the floor and raise my leg in the air with a slight bend I feel as though the patella can slip at any time. It is a curse. Help?
+physicaltherapyvideo Thank you for the reply, and I appreciate the knowledge! I will put these exercises to the test to try and tighten that muscle up. Would cycling and stair master be of help?
@@jmac115 get surgery
Oh no! I’m so sorry to hear that I feel your pain tho! I’m 20 currently and have had at least 7 dislocations on one knee since I was 12, and 2 on my other knee. I got surgery on my left knee (the knee I had 7 dislocations) and ever since I haven’t had any problems! I hope you get better and j hope you don’t ever have to experience that again!
We got this guys!
thanks and the humor is first rate
I dislocate my knee at least once a month since August of 2004 I was 12 I am now 25 and i just discovered kt tape and I love it
Me too it was at the point i had to find something or it was going to end up being surgery!
Samantha Patzner I’m 22 let’s have kids
It happened to me on 23.05.2021 while playing football. Now I’m searching for stuff that will prevent me from another trauma. And I’m wishing everyone to get better as soon as possible and never happening again!
Honestly just do your pysio I dislocated my right knee cap twice first time I didn’t do enough pysio and it hapoend again but 2.5 cm of bone came off so surgery and 4 months later I’m still not playing sport so don’t be like me do your pysio
Yeah man, do THE CORRECT EXERCISES IN THE CORRECT ORDER! I cannot stress the importance of this enough.
Go to a PT who is experienced in injury prevention and management, not just any old schmuk.
This will make all the difference.
This is great! I have had my knee pop over 5 times in the last 2yrs, and I play basketball and love it so these excerisises are great to keep it from popping!!
Great to hear! Good work. Brad
Thank you
Hi, I was wondering if jump rope is bad for your kneecap. I dislocated my kneecap twice and I want to jump rope. I'm too scared that I might dislocate my kneecap again.
Does the external rotation of the hip (from the band exercises) really help strengthen the VMO? I’m so scared of anything that turns my leg / knee outwards
the most entertaining medical and educational video I've seen so far. I'll be presenting on this tomorrow in physical therapy school
thank you! apart from the projector cable not matching my macbook, the presentation went great! Btw, I'm studying in German, it's like my 6th language, I got a good grade on it though!
Have dislocated both kneecaps, one twice, the other three times & it split in three, mostly playing soccer. Had 7 operations, 2 to totally realign both legs. It’s far more of a mental injury than a physical one...and boy is it painful!
If youve done it, DO NOT rush back to full exercise. Make sure you stay disciplined and get those muscles built before you return or you’ll regret it 👍🏻
Good advice it happened to me aswell not quite 7 surgeries tho 😂
Could you guys possible make a video on taping? I've suffered from a reoccurring left patellar dislocation for 7 years and it still terrifies me to go on long runs or the thought of leg days at the gym.
bro after your first one you should’ve strengthened as much as possible
Taping does nothing but pull the skin
@@alwaysupgrading8345 good advice I didn’t the first time and another dislocated knee and surgery and 6 months out isn’t nice 😂
you guys are awesome !
I love all of the comments on this. Just had a lateral patella dislocation and havent been able to get to the ortho yet. Most pain ive ever felt.
agree. happened to me today. hope you’re doing a bit better now.
So I have to do exercises for rest of my lyf?😢
Crazy how I’m back here after 5 years of not dislocating my knee. Lol, sucker just popped out while i was at work, standing and doing nothing. Love my knee (:
Your knee was probably hyperextended when standing. Stand with the knee slightly bent.
All my best to you! Take care!
Bob
Nice Job guys!
like the focus on the VMO
and ball sits
Alan M Reznik MD
Hamden CT
Good I need to do that for my knees. I have ms. Long time I didi that it worked
I wish you did this bideo wearing shorts. It's difficult to see when the stretchy tubing is placed behind the knee, and the angle to step up on to the step with such baggy pants.
Oh thanks for this. When I was younger (preschool) I discovered I could shift my patella out of its socket. It wasn’t painful or anything, it was sort of a flexibility I had. Little did I know that it would be tragic when it happened spontaneously.
Last year (around August) I dislocated my patella while I was walking 🚶🏾♀️. Just walking. And the pain was excruciating. And now, again. I wanna go to a doctor but I know about their different opinions, and solutions. Thanks a lot, this really helped
I HAVE THE EXACT SAME THING
apparently its a bone defect sort of
Trochlear dysplasia
And instead of correcting that doctors just reconstruct the mpfl 😐
Nah this has made me feel uncomfortable 😂
I love it!
Hello, nice video! I have non displaced transverse fracture on the lower part of my patella. Made CT Scans, consulted with 2 doctors and they told me to avoid movements .. I have knee brace ... My question is, may I step on my leg? what exactly should I avoid? I feel no pain at all and I feel perfectly fine ...
hi there, i dislocated my kneecap snowboarding two weeks ago today. It is starting to feel better, less painful, more stable; however i cannot bend my knee more than a fourth of the way without feeling extreme tightness on the top of my knee and the thigh muscles on both sides of my leg. Is this normal? I know it is difficult to diagnose without seeing it first hand, but i do not have access to a doctor or physiotherapy at the moment.
How is it? I think your thigh tendon is loose?
I took an impact to the side of the knee at work and since then I’ve dislocated it 20-30 times over a year span will I need surgery or will it get better over time
Physical therapy is the best ...also was it equally as painful each time?
8 years later this video is still helpful
Well second dislocation of knee just yesterday hopefully this will help, I am a fast recovering person on my first dislocation I walk in like 4 days, and was fine after 2-3 weeks. This time it took longer to put it back in place, but I am already capable to raise my leg and bend it up to a point so is looking great, hopefully I will be able to walk normally for a little in a week at least that is what the doc said today good to everyone else in the same situation
Its been 8 weeks since my knee dislocated. Worried about gaining back my natural mobility. Can i expect to wear heels comfortably in the future?
iwana vigo I dislocated my right knee 20+ times and left knee once and I am 23 now and still can never be comfortable in heels! It sucks!
@@analiavlogs4680 more than 20 times i think you should have a surgery
I dislocated my knee and they told me if i dislocated more than 3 times i should have a surgery
lynn choubassy I probably could have, I wasn’t careful with my knee, but the doctor that saw me said because I was young when they happened the ligaments that had torn could reattach themselves (idk how) so I was just sent to an orthopedic and given a good knee brace that didn’t allow my knee to go anywhere and I haven’t done any exercises to strengthen my knee but I have been careful and it hasn’t happened anymore lol but it does hurt when I wear heels and stay standing up for a long period of time
I dislocated my kneecap about 3 months ago and even now i still cant be comfortable wearing heels. Thing is, it will never feel/look the same again when you walk, so you might wanna take it easy and not go extreme on the extra high heels
@@lynnchoubassy6008 agree with you, even i dislocated it once and dr said if it happens one more time, might need to undergo surgery as the ligament is not fixing well
sir if you could tell Me is it normal to hsve pain at the back of the knee diring recovery from patella fracture? every time I get up after a pause it aches a little and then goes away.
physicaltherapyvideo the pain is pretty much gone now and I feel more strength, thanks a lot you guys have been a great help.
physicaltherapyvideo sir just two days back When we were trying to bend the knee I developed pain below My knee on the left side, and it hurts! is it a part of the rehab? I have injury on the right leg.
Adil paracha yes it is
Gracie Miller-segura Alright have you recovered fully? how long did you take?
Adil paracha I have almost recovered completely it only happens once a year now!!!!! So that's better than it used to be it used to happen once a week! These exercises really work
Hi, Thank you for the video and I have a dislocating knee that I pop back in when I straighten it , I have nerve damage I think and back and other problems, but my knee mostly under my knee cap that for a couple months has been tingling like its sleeping a little, minor pins and needles but it always feels that way and sometimes just a little numb??? help!!!
Thank. You
Just dislocated my knee doing yoga. Sitting in the sauna now after hobbling my way out in the middle of class. I'm bummed.
Which position? now im scared just wanted to start with yoga :O
@@Loginn122 I have had this issue long before the yoga, don't be too worried. It was a position where I had to lay down, cross legs and balance using one arm and one leg. I did it wrong pretty sure and went down hard.
I was doing the shoulder dance that ryujin from itzy does on their song wannabe when bOoM my knee dislocated :(
Same me bboom bboom of momoland
thanks very much it will definitely going to help me a lot .....thanks for sharing this knowledge...
sir if i need some more guide about this topic will you help me ..... ?
THANK you. guy with minor case of knock knee. Had my one knee cap dislocated and have been dealing with mild dislocation for years now. Regret that i didnt see this earlier.
How are you now?
Never saw such cute physical therapists before! Will surely try those exercises, Thank you.
Well Brad, I personally think the both of you are cute😊🤗 I'm 35, tommorow.. you can't be too much older.
Should have gone to Spec Savers dear.
Dislocated my knee playing basketball, I hope this helps
Same :(
I discolated my patella yesterday..
And how long was your regeneration ??
Samee...
Did it work
I have patellar track disorder and these dislocations suck, when I have dislocation episodes I cannot bear weight at all nor can I straighten my leg. What I found helps me during these dislocations is sitting high enough to where my feet hang and let it slowly readjust.
Hi:) i’m a 13 years old girl soccer player. I dislocated my patella 3 weeks ago, and i was in so much pain many hours after i fell. I went to practice, and we played a game, i was just about to score, and the next thing i knew was that i was laying on the field, and crying in pain. I only slept for 2 hours that night, and i woke up at 1:30am because of pain.
I already have Chondromalacia patella in my right knee, and now i dislocated my right patella. I’ve been at the doctor’s 7 times with my knee since january, and i’m calling my doctor tomorrow because i’m pretty sure that i have torn something in my knee.
I’m in pain every single day, and i started PT on may 8. It isn’t helping, so my PT, Sára, is going to talk with my orthopedic surgeon, so i’ll have to get one of those big knee braces.
She also told me that i’m maybe on the operating table next year because i’m too young now. I’m really nervous, because i love soccer, and i know it’ll be taken away from me again (i’ve been banned to play 3 times since february 26th)
Someone know if i dislocation my right knee and i already heal from that. How can i strength my left knee to avoid this happend again?? Please answer
Btw im go to the gym every day and my legs are very strong but im scared if my left (who have a "positive" to dislocation)
I dislocated my knee 2 and a half weeks ago. I can walk with a knee brace with no pain BUT when I try and walk without it my knee feels so so unstable it feels like it can just go at any time. Knee is still swollen. Even though I've been icing frequently. I'm worried I've tore a ligament in my knee
How is your Knee now? I am going for week 4, I have gained strength and can walk around on it but stil swollen and cant bend past 90 deggree.
They drained my knee which made it bend better
I’ve come here after hurting my knee over 10 years ago (fell off my bike as a kid), never went to a doctor. Now I have VMO wastage on my left leg!
Thanks
Is it normal for my patellas to dislocate regularly. It's been happening since I was a child and doctors said there was nothing they could do but give me knee braces.
I feel the same thing yo, It just happened few hours ago. I moved to get my blanket and bam. Shit hurts so bad but some to none info is on this type of shit
Shits been happing to me every year since i was 6 idk what the fuck it is and it doesn’t even really show up on the MRI I had
I was told that the groove that holds the kneecap in place is just too shallow in some people so it’s not normal but some people are more prone to it, also sadly the more times you do it the more you wear away the groans and the more you weaken the muscles that hold the knee in position so it’s likely to continue, I did find losing weight and doing physio exercises helpful but I fell off the bed backwards in a ridiculous way about 9 months ago and the right knee has been really unstable and gone a bit astray twice since then both times just while I was sitting on the bed, it makes a sound nearly every time I move, I agree it’s scary, hoping to get another mri soon... last time they just said I have arthritis and to keep off it and I was only about 25!
I can feel your pain, may it get better ❤
@@k43647 Some people it heals up after physio and it doesnt recur personally been happening to me since I was 15 ,I'm 20 now and if I'm not careful with movements or have any sudden turns or jumps or decide to go running it comes back. so I guess I'm one of the unlucky ones stuck with the recurring one
Dislocated my knee throwing a snow ball at the family, i fell to the floor and seen my knee on the side of me leg. My dad ran over and thought i was messing around and tried to scrub me, it was only when he realised how much pain i was in that i wasnt joking.... had to be carried in the house with my knee locked in place with it still being out😂😂 ngl it really hurt.
Dislocated my knee 17 times in 4 month since the first one and the hospital is refusing to operate.... so here i am.
Change the hospital ..!!
Someone said to change hospitals but your hospital isn't the problem. Usually after you dislocate a joint once it will happen again , you should just get a knee brace or 2, that helps. And do exercises to strengthen the patella. It's been happening to me since I was a child.
I just happened to dislocate my knee - for the THIRD time - in my home, while I was alone.
How did it happen? Welp, I was just walking around the house, went to sit on a chair, and the mf just popped out all the way to the side. I cannot describe the pain. I'm wearing a brace now, waiting for my therapy to begin. My therapist said it will take at least 3 months to heal fully.
I have been active my whole life. Walking is my everyday exercise. I had phases of working out, rollerblading, running. I also rode a bike 20km every day for 6 months last year. My jobs are mostly physical work and a lot of walking.
First time it happened, I was 16. I was just walking and it popped out.
Second time I was 21, I twisted my leg in a wrong way.
Third time, 3 weeks ago.
Shit like this happens.
It's hard and annoying to get back in shape, but if I can do it you can do it too❤
Don't beat yourself up.
I will do strenght exercise from now on because I want to make sure this doesn't happen again, and to be healthier altogether.
This video is perfect and these exercises helped me first two times to get back in shape!
Playing Basketball is how I dislocated mine twice. First time during a practice - I tried to explode up (jump) before I had yet landed, sending my left patella out. I did PT exercises for two months, and felt comfortable enough to start playing again. My first game back on the court, I was passed the ball and jumped while spinning to receive it. Once again, it was sent out of socket. Luckily, both times it reentered position on its own. Was incredibly painful. It has been 3 years since that 2nd injury and It still feels very loose and unpredictable. I hate being young and having to be so cautious - my physical abilities have been capped by this knee. I hope that, in time, I can return to where I once was.
Hi, I've had a patellar disclocation twice now (same leg) first one in 23 of october 2013 and then i didn't do sports for a 6 months, even though I could walk normally after 4 weeks, and the second time happened 23 of december 2015 while playing table tennis, and it didn't happen because I fell or slipped, it was because I tried to catch a ball and was not in sports clothing, but nevermind ... the mindbuggling thing was that after the relocation of the patella I could walk normally just that day, and bend my leg almost as my healthy leg, and in 4 days I could bend it completely walk normally and even do squats.I don't expect a perfect diagnose, but could you give me a theory why it happened so fast and should I do leg day including squats and deadlift to strenghten the muscles, and are these exercises in your video meant for me now that i can walk normally ? My objective is to strenghen my body so that it minimizes the chances for another dislocation.
Albatros Sherifi did you ever figure it out. I dislocated mine snowboarding and still rode on it the same day. It was pretty swollen and it’s been 10 days I wanna workout but I’m scared I’ll damage it further I can walk and bend. It hurts a little sometimes but not too bad
Same and I might get surgery