A kneecap dislocation can leave your knee swollen, stiff, and unstable even after the kneecap is back in place. While everyone’s recovery looks different, what you do in the days and weeks afterward can play a big role in getting back to normal and avoiding another injury.

You should focus on these three things during your recovery.

Swelling is common after a kneecap dislocation and can make it harder to move your knee and activate your quad. Ice, elevation, and compression can all help manage swelling. I have found a lot of success with lightly wrapping my knees with a bandage while sleeping. If you use a compression bandage at night, make sure it isn’t wrapped too tightly and follow your doctor’s recommendations.

2. Gradually Restore Movement

It can be tempting to keep your knee completely straight after a dislocation, but gradually getting your range of motion back is an important part of recovery. Exercises like heel slides and heel sits are great for improving your range of motion and reducing swelling. Don’t force through sharp pain or feelings of instability. The goal is to gradually restore normal movement as your knee heals.

3. Rebuild Strength

Once your pain and swelling start to improve, rebuilding strength is one of the most important parts of recovery. Focus on strengthening the muscles that help control your knee, especially your quads, hips, and glutes. If you are looking for exercises to build these muscles groups, click the link below!

See You Next Week!

I hope these tips help you recover faster after a kneecap dislocation or subluxation.

Whether you’re managing kneecap instability yourself or simply trying to better understand your knees, I’m glad you’re here.

The Patellar Tracker is all about providing useful information, building a supportive community, and helping people with patellar instability stay active.

Thanks for being part of the journey. See you next week!

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