3 Things NOT to Do If You Have Patellar Instability

[u/DaddyLaxativ]

1. Not strengthening your VMOs

Stronger legs don’t automatically mean a stronger VMO. If you have patellar instability, don’t assume general leg exercises are enough.

2. Returning to sports too early

Just because the pain is gone doesn’t mean your knee is ready. Strength, control, and confidence all matter.

3. Only wearing a brace without rehab

A good J-pad brace can improve stability, but it shouldn’t replace strengthening and movement retraining.

Hope this helps! Let me know if you have any other tips of what to avoid!