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Join my rehab newsletter: https://rehabscience.com/subscribe Link for my book: https://a.co/d/78TFkyL Foam Roller Link: https://amzn.to/4jg1RxD Loop Band Link: https://amzn.to/3VR0f36 Patellofemoral joint or kneecap dislocations are fairly uncommon and only occur in 2-3% of the population. When a dislocation does occur, it is typically associated with trauma or a situation where the foot is planted and a sudden change of direction is occurring. In the majority of cases, the medial patellofemoral ligament is disrupted, which allows the patella to shift laterally from its normal resting position between the femoral condyles. Research suggests that first time dislocations should be managed conservatively. However, redislocation rates following conservative care range from 15-44%. in cases where the cartilage or underlying bone is injured or recurrent dislocations are noted, surgical intervention is often warranted. In terms of conservative management, the knee is initially immobilized for six weeks with a cast or range of motion brace. Following this period of immobilization, exercises designed to restore range of motion, improve motor control and increase quad, hamstring and hip strength are initiated. Reference: Smith TO, et al. Operative Versus Non-Operative Management of Patellar Dislocation. A Meta-Analysis. Knee Surg Sports Traumatol Arthrosc. 2011. 00:00 Introduction 00:28 What causes patellar instability? 01:29 Exercise 1: Quad Isometric 03:14 Exercise 2: Short Arc Quad Extension 04:40 Exercise 3: Standing Abduction 06:37 Exercise 4: Clock Reaches 08:21 My Self-Guided Rehab Book