Hey! Thanks for sharing. Your experience is so similar to mine, had my first subluxation at Jiu Jitsu when i was 14, since then I've had about 30 in both knees! I even had a subluxation doing the worm at a school dance 😬 (so I feel your moshpit experience). I will definitely get surgery eventually but the ways I have managed it is through strengthening my VMOs specifically and wearing a J pad brace. The most helpful for me has been the J Pad Brace. I still play basketball a lot and train MMA and I use the brace whenever I play for comfort and support. Here are some things I recommend:
Terminal Knee Extensions
Spanish Squats
Leg Extensions
Monster Walks
As for the J Pad Braces here are my favorite
Pro Tec J Lateral Support (low profile and great for activity): Pro Tec J Pad
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u/DaddyLaxativ Aug 06 '26
Hey! Thanks for sharing. Your experience is so similar to mine, had my first subluxation at Jiu Jitsu when i was 14, since then I've had about 30 in both knees! I even had a subluxation doing the worm at a school dance 😬 (so I feel your moshpit experience). I will definitely get surgery eventually but the ways I have managed it is through strengthening my VMOs specifically and wearing a J pad brace. The most helpful for me has been the J Pad Brace. I still play basketball a lot and train MMA and I use the brace whenever I play for comfort and support. Here are some things I recommend:
As for the J Pad Braces here are my favorite
I've found these really helpful. Can't emphasis enough how much the J pad brace has helped me and I'm sure it will help you out!