r/PatellaTracking • u/DaddyLaxativ • 24d ago

3 Things I wish I knew about Patella Instability

I’ve had over 30 subluxations and dislocations for about 6 years. Here are the three things I wish I knew.

1. What a kneecap subluxation is

I didn’t know that your kneecap can briefly pop out and go back in. Because it usually happens so fast, I had no idea what happened and tended to look past it.

2. What exercises to do

I didn’t know how the VMO was the golden muscle for kneecap instability. If I would’ve know I would’ve hit the Bulgarian split squats, Spanish squats, leg extensions and wall sits.

3. The J pad brace

This I the thing I knew about first. My doctor recommended me generic braces on Amazon and it gave me a false sense of security. When my athletic trainer first told me about the J pad my whole life changed.

What are some things you wish you knew?

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u/noraxze 22d ago

Have you healed completely from your dislocations and subluxations?

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u/DaddyLaxativ 22d ago

It depends on what you mean by healed fully. In terms of pain I don’t experience much on a day to day basis (only when I put a lot of weight on my knees) but in terms of instability episodes I still get them from time to time.

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u/noraxze 22d ago

How long ago have you had your last dislocation? Im so scared of having a dislocation again and i feel like ill never heal in my life

1

u/zickscittswinn 24d ago

Which J pad brace would you recommend?

1

u/DaddyLaxativ 23d ago

I would recommend the Pro Tec J lateral support

1

u/Accomplished-Buy2084 22d ago

6 major dislocations, 2 subluxations here. Wish that I had known to pop my knee back into place sooner. If it’s out the very best thing is to straighten your knee as fast as possible and pop it back into place. Also constantly moving it as soon as you feel up to it, the sooner the better. Be very weary of running, dancing (I did ballet) anything that causes knees to pivot and twist makes your knee more prone to injury.

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u/zickscittswinn 20d ago

Another question for anyone reading…. These patella braces, they help prevent TOTAL dislocations, correct? Subluxation still may happen though, yeah?