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EXERCISE
PROGRAM
FOR PATELLAR MALTRACKING

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 TABLE OF CONTENTS
PAGES

WHAT IS PATELLAR
MALTRACKING? 1
SYMPTOMS OF PATELLAR
MALTRACKING

PREVENTION TO AVOID 2
WORSENING KNEE PAIN

REMINDERS BEFORE
3
PERFORMING THE EXERCISES

WARM UP EXERCISE 4

EXERCISES PROPER 5-6

EXERCISE TRACKER SHEET 7-8

 WHAT IS PATELLAR
MALTRACKING?
Patella maltracking disorder means
that the kneecap (patella) shifts out
of place as the leg bends or
straightens. In most cases, the
kneecap shifts too far toward the
outside of the leg. In few people, it
shifts towards the inside.

SYMPTOMS OF PATELLA
MALTRACKING
Anterior Knee Pain: a chronic pain
usually in front of the knee.

Knee giving away: Symptoms of knee giving

away may be present especially while walking
or running. You may feel a sensation of
grinding or popping every time the knee is
moving. You may feel like getting caught or
the feeling that the knee won't support you
on standing.

Episodes of dislocation: At times the

patella might dislocate with excruciating
pain and swelling. They may be able to
relocate the patella by themselves but the
episodes become frequent damaging the
cartilage.
1
PREVENTION TO AVOID
WORSENING KNEE PAIN
Maintain strength. Strong thigh muscles
and hip muscles help keep the knee
balanced during activity.

Warm up. Before running or perform other

exercise, warm up with five minutes.

Stretch. Promote flexibility with gentle

stretching exercises.

Lose excess pounds. If

you're overweight, losing
weight relieves stress on
your knees.

Increase intensity gradually. Avoid

sudden changes in the intensity of
your workouts.

Practice shoe smarts. Make usre

your shoes fit well & provide good
shock absorption.

2
 REMINDERS BEFORE
PERFORMING THE EXERCISES
Stretching should not cause pain.
Tightness over muscles and joints should
not be felt.

Maintain good posture when

performing the exercises, proper body
posture is important.

Always breath when doing exercise.

AVOID holding your breath.

Wear an appropriate attire when

performing exercise.

Put a water besides you when

exercising and stop exercising
when you feel an exhaustion.

A quick check of your blood

pressure, pulse rate and resting
heart will ensure a smooth
exercise regime.

3
LET'S START WITH THE
EXERCISES!
WARM-UP EXERCISES
Head Rolls
Begin with your head and look
forward.

1. Gently rotate your head

towards the right.
Then, repeat on the other
side.
10 reps, 1 set

Neck Stretch
Stand straight with your feet
apart and tilt your head
towards to your shoulder.

2. Place your hand on your head

and gently pull onto the side
until you feel the stretch.
Repeat on the other side.

10 reps, 1 set

Shoulder Rolls
Stand straight with your arms
by your sides and feet

3.
shouder-width apart.
Slowy roll your shoulder
forward.
Repeat with backward
movement.

10 reps, 1 set
 WARM-UP EXERCISES
Hip Circles
Stand straight with your feet a
little wider than shoulder-width
apart. Bend the knees slightly
1. and place your hands on the hips.
Slowly rotate your hips, making a
gig circle.
Complete the rotation towards
right direction and switch to left
direction.

10 reps, 1 set

Knee Circles
Stand straight with your feet
together & your knees bent.
Place your hands on the knees &

2.
slowly rotate them making small
circles.
Complete a set in one direction &
then switch to the opposite
direction.

10 reps, 1 set

Ankle Circles
Stand straight with your hip-
width apart & your arms by your
sides.
3. Shift your weight to the right leg
& point your left toes down into
the ground.
Start rotating your left foot,
making small circles with your
ankles. Repeat with the right foot.

10 reps, 1 set

4
 EXERCISE PROPER
Quads Sets
Lie on your back with both

1.
legs straight in front of you.
Slide a rolled towel under both
knee so that it's slightly bent.
Lift your foot off the groun so
that you knee straightens
fully.

6 seconds hold , 10 reps, 1 set

Straight Leg Raise

Lie on your back with 1 leg
bent at 90 degrees with foot

2. flat on the bed and extend

your other leg fully.
Tighten your thigh muscle
within your straightened leg
and raise it to a 45 degrees
anlgle.
10 reps, 2 sets

Staight Leg Raise (Outside)

3.
Lie on your side with the leg you are going to exercise on top.
Tighten your thigh muscles, and lift your leg straight up away
from the floor.
Keep your hip and leg straight in line with the rest of your body,
and keep your knee point forward. DO NOT drop your hip back.
Repeat to the opposite leg.

10 reps, 2 sets
5
 EXERCISE PROPER
Pelvic Bridging w/ Ball
Squeeze
Lie on your back on the bed or

4. floor. Put the ball or towel

between your knees.
Lift your butt off the bed or
floor with squeezing the ball.

6 seconds hold , 10 reps, 1 set

Wall Slides
Begin by standing with your heels
6 inches away from a wal and
5. your feet about a foot apart. Your
back and buttock should be
pressed against the wall.
Slowly slide your hips down the
wall until your knee are bent.

10 reps, 2 sets

Step Up and Down

6.

Slowly step your right leg first on a platform when going

up and bring your left foot.
When going down, slowly step your left foot first on the
floor and then the right foot.

15 reps, 1 set
6
EXERCISE TRACKER SHEET
Exercise everyday for atleast 30 mins
Check the following column you did throughout the day

Exercises Mon Tues Wed Thurs Fri Sat Sun

Hip Circles

Knee

Circles

Ankle

Circles

Quad Sets

Straight leg

raise

Straight leg
raise

(outside)

Pelvic
Bridging w/

ball
squeeze

Wall Slides

Step up &

down

7
EXERCISE TRACKER SHEET
Exercise everyday for atleast 30 mins
Check the following column you did throughout the day

Exercises Mon Tues Wed Thurs Fri Sat Sun

Hip Circles

Knee

Circles

Ankle

Circles

Quad Sets

Straight leg

raise

Straight leg
raise

(outside)

Pelvic
Bridging w/

ball
squeeze

Wall Slides

Step up &

down