ACL injury - Meniscus injury - Patella Tracking  


About Patellar Tracking Disorder

The patella known as the knee cap. It is a small bone that slides when the knee is bent and straightened. The kneecap is held in place by tendons which help to balance the way it glides into and out of the femoral groove.

Patellar tracking disorder is a condition in which the kneecap moves out of its intended path when the knee bends or straightens. A layer of cartilage is present behind of the kneecap to prevent friction. The friction is so low in a healthy knee that there is more friction in a air hockey puck.

What is patellar tracking disorder?

Sudden blunt force trauma to the kneecap can misalign the kneecap bone. This will instanly imobolize the patella and be acompaniied by severe pain and swelling. Tendons secure the kneecap at the anterior (front) at both the top and bottom and ligaments are responsible for holding it in place on the sides.

Weak muscles in the legs that can contribute to patellar tracking disorder are the quadriceps. These are a specific group of large muscles that influence the position of the patella while stationary and when it glides along the knee. Some yoga postures that help knee stability and strength are shown below.

The angle in the knee is quite deep in the 2 Warrior postures shown. Try less of an angle to begin with. This can be achieved simply by stepping the legs a little closer.
If the adductor muscles in the legs are inflexible they will affect the knee position by pulling it inwards. It is best if the knee is perfectly aligned in these postures. This is another reason to perform the Warrior postures in yoga with the legs a little closer together.
Stretching in yoga allows tight muscles, tendons and connective tissue to loosen and become more flexible. Imbalance and tightness in certain muscles can cause the patella bone to move out of alignment when the knee is bent and straightened. Some posture that stretch muscles surrounding the knee are shown below.
Downward Facing Dog pose
Adho Mukha Svanasana

This is a great way to stretch the hamstrings and Achilles tendons. While holding this pose try bending one knee then the other. This can relieve and stretch the muscles a little more.  

is a seated forward bend in yoga. It is a good way to stretch the hamstrings.

Balasana child pose
Balasana the Child Pose in Yoga can be a good way to stretch the quadriceps at the lower part. Do it mildly and enter slowly.

Yoga Positions Kapotasana Salamba Kapotasana
Use support with the arms when entering and holding these kind of yoga postures. They can really aggravate a knee condition and further destabilize the knee. Another great trick which allows you to perform this posture is to bring the knee towards the midline of the body. This reduces the twist in the knee joint and allows another important muscle to be stretched the iliotibial (IT) band.

The chair pose is a great way to safely strengthen the muscles in and around the knees. Try entering, holding for 3 deep breaths and then return to standing with the legs straight. Repeat this action and try to slowly increase the time the pose is held. Be playful an experiment with slightly different angles of bend in the knee joints. This will allow a greater area of muscles to be toned.

Leaning on the big toe or pinky toe will effect the muscles in the knee substantially. Be playful with weight on the inside and outside of the feet. Also the front and back i.e the toes and the heels. Try to get a firm and correct feeling from the joint.