The BEST Exercises For Patellar Tracking Disorder | Knee Pain

[@thejester6753]

I don’t know if you check your comments from videos this old...but I tried this for the first time today and got so much relief. The popping and stiffness has stopped for now. Everything else I’ve been told from PT hasn’t worked well. God bless you. Almost was in tears though it hurt so bad 😂

[@gosperru]

Glad I found this, I just started PT for my patellar tracking disorder. Foam rolling hurt so bad I could barely put my weight down on my roller but I can already feel less tightness in my quad.

[@GuerrillazenFitness]

+wofl Good luck brother!

[@pabloibarrarazo7776]

Thank you, I've watched many videos about this patella theme, becasue I have a runner's right knee. And I have to say, as short as this video is, it is the best and clear why runners knee to the outside of the leg, takes place and how to help or prvent it. Well done, thanks.

[@megalope]

Thank you so much for this! I have had patellar tracking issues since my teens and this was incredibly helpful and informative! ❤

[@justinzeedyk7516]

Having a dumbbell resting on the medialis as you contract I've found helps regulate pressure and progression with my training clients

[@shermoh7539]

Best video I’ve seen on this topic.Thanks so much for this valuable information 🙏

[@shabaparween3470]

Sukriya

[@whyhellothereoisin]

Would you be able to make a video about exercises for patellar tendonitis rehabilitation?

[@chrisrosenkreuz23]

If you're gonna do these exercises, here is a quick tip: -first grab your patella with your hand and glide it downwards and to the center -while holoding it with your hand, flex and release repeatedly all of the muscles around it, one at a time (if you want to speed this up, you could use your other hand to press or rub across the fibers of the muscles that you are flexing to clear up any adhesions that might have formed) -it will provide an active release for those muscles (some of which are stuck in the flexed position since god knows how long ago, and others which are actually very weak with some not firing at all - which is exceptionally weird, wanting to flex a muscle, looking at it and not being able to 'find' it in your body mentally nor being able to work it for that matter) -THEN do the exercices (this way it will hurt less or not at all)

[@TooCoolToBeAtSchool]

Chris Rosenkreuz omg I just flexed it a couple times and it’s gone thank you !!!!

[@oasisouterspace8947]

K I did this a few times and its gone. Will keep and eye out on it and make sure it stays

[@medicalfieldiscrookedandev4447]

Do you mean just contract the muscles while stabilizing the patella?

[@susanlippert8911]

Great explanation of tightness on the outside of the knee causes the knee cap to be pulled laterally. Thank you so much

[@SoFloSoFawny]

I bought the foam roller after I watched this the first time, and tried it today. It hurts on the sore, post-op area, but it's a good hurt. Thank you for posting this. I'll be using this foam roller for other exercises and of course,I will continue with patellar tracking training you have shown. THANK YOU!

[@b4l410]

So, how your knee?

[@robthebob.3823]

@@b4l410 my question too =

[@nrlshhr_yaya]

2 - 3 min foam rolling of the outside of the leg 4 sets of 15 repetition of isometric contraction of the VMO 1 - 2 seconds each

[@trinityever48]

Thanks for the video, i've worked with pt on this very issue, but have been doing exercises for about 2 months to strengthen, i see stronger legs,but i don't see any results in the discomfort and clicking, what's the next step for me?

[@robk9330]

Did you see a physiotherapist with your issue? I had the same problem as you where I was noticing stronger legs, but the discomfort and clicking is still there. My PT told me to work on strengthening my glutes as she noticed they were very weak, combined with working out the quads etc. so I am hoping this will help me.

[@sleepstatemusic]

Hey Kev, that definitely helps but make sure you are stretching your IT band. I dealt with this problem for almost a year and I think I finally found the trick. Foam rollers or even a rolling pin to roll out your IT band every day, do not miss a day, maybe even multiple times a day. If you want something better than a rolling pin “The Stick” massage roller is the way to go. I haven’t had pain in over a week. Hope this helps!

[@xM4XvPA1Nx]

@@sleepstatemusic your IT band is a thick piecw of fascia that cannot be forced to adapt via myofascial release techniques. All you can do is fix muscle imbalances in your hamstrings and quads and massage the muscles themselves, not the IT band.

[@toniobr76]

@@xM4XvPA1Nx can you explain more info? thankyou

[@aplus1080]

I think my IT band issue is due to weak glutes. Doing medial leg raises while laying on my side seems to fix it waaaaaay better (ie longer) than foam rolling.

[@Andrei-yv8fz]

Thank you, I was just diagnosed with this today and my insurance doesn't cover physical therapy.

[@michaelkirkbride1668]

Just had X-rays of my knees and one knee that gets very irritated when skiing has the patella shifted way right to the outside. Doctors seem to go straight to knee replacement. So grateful to have your video. I will get to work doing your protocol and share again. Thanks a bunch.

[@kathleenroberto]

Michael Kirkbride any update?

[@rcfrenzy]

Damn you dove right into that first IT band roll, I would be in tears never mind narrating lol

[@GuerrillazenFitness]

+RcFrenzy Haha, I am not too tight there brother!

[@iang97302]

Seriously... I had to look away

[@MrPaulzeng]

Hi Blake, I've been dealing with knee tracking issues and pain for a few months now and I've watched tons of videos. You have the best explanation by far. So I subscribed your channel immediately and thank you for putting up this video. I wonder if I can get your thoughts on a couple of things: 1) Are no-weight VMO exercises enough to fix the imbalance? I don't mean to doubt your content, but I just want to learn more. I ask the question because I started noticing the imbalance (through pain and knee clicking) when my squat went past 310 lb for 3 reps. And when I squat, my lateral side is definitely more activated than my medial side. So, if the imbalance is caused by a heavy 310 lbs, shouldn't the remedy be a relatively heavy weight as well? 2) When do you know that your imbalance is fixed? Is testing you knees on the same exercises you use to do and see if you feel pain the only way to see if you fixed the imbalance? Thank a lot!

[@lucyprairie9892]

Could you post a video on rehab exercises for this tracking issue pls?

[@jacquelinewoo1900]

Hi Blake Bowman I've suffered with tracking disorder for years and thought i had it under control after long-term compression band therapy. i ask EVERYONE this question: Will it ever be possible to weight lift with my legs again? You seem to know what you are doing. Thoughts??

[@Penfolds5]

My ostio said that studies show that rolling the it band does nothing. What do you think about this?

[@anxhelamollosmani2947]

Hello first of all thank you for that informative video (cause i have that issue and i was wondering where i could find exactly what i have ,explaining, exercises i should do etc) but i don't know well english so i need to see that information writted so i can translate it. Could you please help me with that ! Please and thanks a lot .

[@Alexandra-vf5ek]

Hey thanks so much for the video. My knee is displaced as in it is twisted towards the inside not the outside? Should I tweak this routine or keep it the same?

[@LindaRoye-v2k]

Excellent description

[@SouEuMesmoAqui]

My knee cap is tilting to the inside. The opposite of the situation of this video, which is the knee cap tilting to the outside. So what do I do in this case?

[@DCFTW68]

I'll tell you what, I am looking forward for the human augmentation.

[@scottmacleay7018]

man i have such a problem with my knees. patella tracking issues with both knees which has caused my hips to start hurting right on the out side. walking is ok but sitting in the same position or standing still for awhile kills me. my legs are fairly strong but doing sports etc leaves me in agony the next day. im sick of not being able to weight lift like i used to and not being able to play sports etc . man if you can hit me up with a PM for a chat and some advice id be forever grateful brother. i even have to sleep with my knees up in the air bent . i had physio for a lil bit but in the uk the NHS healthcare sucks, i was given a sheet of paper with like 20 exercises and told to do all of them twice a day 20 reps at each.... way way too many reps, that was after a 10 min consultation.... u gotta pay for good health care . did start getting results with the chiropractor but its so damn expensive man so im looking to sort this out myself. mri and x-ray show no damage to cartilage, arthritis etc, so its defo soft tissue damage wich has led to some sorta imbalance causing the tracking issues. look forward hearing from you.

[@GuerrillazenFitness]

+Scott Macleay email me brother [e-mail]

[@scottmacleay7018]

+GuerrillaZen Fitness will do, thanks for replying

[@thesoul2871]

My knee cap is high what do u guys think it is I fractured my tibia but my muscles are so tight it keeps me from popping my knee back into place I haven't popped it yet for 5 months I think it's weak he's right I probably have tracking but idk my knee cap is Soo high the foam roller doesn't really help it's super like tight like hard as my bone tight

[@thesoul2871]

That's sucks man I'm sorry u go thru that

[@thesoul2871]

For real u need money most of the times there not good even if you have money they'll just milk u like they did to me I paid $100 dollars for four chiropractic he won't help me with my knee he says he needs MRIs I gave him x-rays but it's not enough ugh I refractured my knee again I think

[@HurricaneMalibu2012]

I would like to thank you so much for this video. I've had this problem for a long time and this is the first time I've seen a simple, logical approach which I'm confident will help greatly, having tried it just twice. I never realised that you had to loosen up the outer muscles and immediately after, work on the inner muscle. For years, I've been trying to work the inner muscle, and have of course stretched the outer one, but had no clue that unless you followed right away, you were only actually making the problem worse. I'd often felt that pulling in upper, outer thigh while trying to work the vastus medialis on inside of knee, but just carried on and wondered why it never got better, and in fact, hurt even more! 😂 I don't yet have a foam roller but have been using a vibrating shiatsu pillow with heat on outer thigh and this seems to do the trick and loosen everything up nicely, before proceeding to isolate the inner muscle in the teardrop area. I will do this daily and again, can't thank you enough! Big love from Ireland ❤️

[@coryherritt9179]

HurricaneMalibu2012 how has the progress been going?

[@HurricaneMalibu2012]

Generation Fitness Definitely made some progress, pain is a lot less. Had some disruption to usual routine with travelling but will be continuing to do this exercise on a daily basis from now on, thanks!

[@aaronprudhomme8688]

HurricaneMalibu2012 did you notice any relief since doing the exercise? How is your progress going and do you have any other pointers for someone like me who suffers with the same issue😢

[@catmonkey4351]

This was really thorough and helpful! Thanks so much for creating this video!! Going to check out your coaching...

[@jeffreyadams8345]

I was just diagnosed with this, PT on Monday

[@ashleyhall2904]

I've had bad knees for years, and I'm going to try your method. Do you recommend continuing this regimen after knee pain has ceased? How many times a week do you recommend doing this?

[@GuerrillazenFitness]

Stop when ceased

[@iang97302]

@@GuerrillazenFitness I'm in the same boat. Knee issues for years, and I've found diagnostic vids to identify it as excessive lateral pressure. You mentioned contracting the quads without foam rolling can worsen the problem. Should I also stop cardio (that involves quad contraction) while working on this?

[@kairanewland7751]

Just found this. How long after doing this will I get relief from popping and cracking

[@ESKABIS]

Thank you!!! Supr useful. I had been told to do this exercises already but knowing the reasons behind each exercise help a lot, plus in his video it is way better explained!

[@MedicinalTeaKin]

Very much appreciated this, Blake. Cheers man x

[@irishcowgirl21]

sometimes patellar tracking disorder is caused by trauma or an injury to the knee. I have it and mine was caused by tripping over a curb and hitting the knee on the sidewalk while it was bent.

[@Revolver1981]

irishcowgirl21 I have it in both knees. And it was caused by an accident as well.

[@rabeenakhan1299]

What’s the treatment for it??

[@lucyschwartz7402]

Thanks for this video!! There's gotta be more exercises to get the quad teardrop to fire and strengthen, can you elaborate? What about the hip adduction machine?

[@violetmoon6233]

very educational video & excellent exercises thank you

[@wuwuisaac]

I love it. This is one of the best video that explain the workout simple and clear

[@wuwuisaac]

Just one question, I've heard that when you do the foam roller, you are suppose to be stretching those muscles too, with a belt strap around your ankle and stretching your IT band then roll. What's your take on that? Thanks

[@GuerrillazenFitness]

+Isaac Wu Foam rolling is a type of stretching technically speaking.

[@stevenkreh1102]

A friend sent me this video asking if it is applicable to treating his knee cap. This video is missing many components of a proper rehabilitation program for patellar tracking rehab. Patellar tracking can be the result of a multitude of issues and your rehab will depend on the root cause of the poor tracking. This individual is not a licensed medical professional and in fact is not legally practicing in his scope as a personal trainer.

[@iforce2d]

Licenses, legality... cry me a river. If it helps some people, what's the problem.

[@joannefn2024]

Another awesome video Blake, thanks. You suggested clicking on coaching at the end . Couldn't find that link.

[@GuerrillazenFitness]

It's in the description of the video, but here it is: guerrillazen.com/services-training/coaching/

[@AdaMs910]

I have a strange popping when I fully straighten the leg and then start bending the knee. I also have patellar tracking disorder and I'm wondering if that may cause the popping.

[@varu6220]

Are leg extensions a good exercise to strengthen quadriceps or does it put too much pressure on the knees

[@vbsmith72]

Good Stuff, very helpful!

[@BarbTodd]

Excellent! Thanks so much!

[@aryowicaksono6862]

What's the name of the cylinder used? Want to get it. Don't know name to have.

[@deannaforsythe8263]

Interesting video. How many times a day or week do you recommend that one do the foam roller exercise?

[@jeffreyadams8345]

Dude! Good video, i start PT on Monday to see if this can be corrected, i appreciate the help

[@franlee5605]

Thanks for the video. I like to be active but it's difficult with my knee pain. The patella in both of my knees are out of place. What else can I use if I don't have the round orange thing?

[@SpankyMr87]

Guys. Has anyone made serious progress with dealing with this issue? By serious progress I mean either got rid of pain or removed the clicking knee cap?

[@oexodus1092]

I have pain in my left VMO when I touch it with two fingers, any tips to get rid of it?

[@drshenn]

Thanks this made a lot of sense and was really helpful!

[@dylanstephens3530]

does chondromalacia cause numbness/tingling in the knee cap? also i’m having vastys medialis tightness/pain from this.

[@SuperMonkeyCult]

are these exercises something you'd recommend we do every day or every other day?

[@Wander_Up]

Can this also cause calf pain? I am having knee pain and calf pain as well.

[@jamessylvester4267]

Thank you for the clear explanation of how this imbalance works and what to do about it! Just great. I dislocated my knee golfing and am trying to figure out how to help myself (beyond the PT), which was also helpful.

[@GuerrillazenFitness]

+James Sylvester Glad to hear that!

[@rsls101]

a ha! Great video! In Crossfit I am always without thinking moving my knees inward even when I am told I am and I try not to it still moves inward. Just recovered from ACL, hate to get it again. Great suggestions on this video I will follow

[@AJ6spd]

I use a cricket ball instead of that roller it really helps!

[@rolande5043]

Does the "fix" cause the degenerated cartilage to grow back? Or does it just end the inflamed cartilage?

[@janmorton8640]

briefly for now, patellae lie laterally flat dislocated leaving triangle in trochlear groove. can't walk , rom is 60' or so : ...can't extend....haven't tried roller seriously...will do. But seeking consultation...thanks

[@loganjackson8667]

Gonna try it and see if it's this

[@khairulbasri6438]

How about the set that has to done of this exercise?

[@kittyboyable]

Thanks for the great video, man. Really helped.

[@darlene9093]

Just found this and am going to try this exercise. My knee feels like someone is going behind the inside with their fingers. Not a good feeling.

[@xBlackWolfBlueEyesx]

I have this cause I'm 6' tall. It sucks, and I really need to start addressing it. Especially cause I work 7/8 hour shifts standing on hard concrete. By the end of the day, my knee hurts and I get a sharp pain from my knee to my hip and tailbone if I turn a certain way.

[@lorenzogiusto3222]

Mate, you are legend

[@JoshGtarsP]

Thanks for the exercises & great explanations. Quick Question: I recently had a tear in my right medial meniscus and underwent arthroscopic surgery to sew the meniscus back in place (2nd time...). For my PT after surgery I have been using ankle weights (between 3lb-8lb) do straight leg lifts on my back , side and chest. As I have begun to bear more weight on my right leg over the past couple of weeks I have noticed that my patella tracks off course sometime when I bend my leg or try to walk. Do you think that the ankle weights are a contributing factor to this since the ankle weights are not really strengthening the inside of my leg? Should I stick to lighter weights? Thanks...

[@GuerrillazenFitness]

Send me an email [e-mail]

[@vishnuzzz]

I did this and my knee pain start reducing. Great insight thanks man. But when I don't do this. Pain starts coming back. What should I do?

[@JorgeReyes-bo7uc]

Can this happen if your meniscus is damaged?

[@rabeenakhan1299]

I don’t think I will be able to do that exercise, I think I have a loose patella my knee swells up and accumulate fluids within minutes, most of the times I would have to have it drained and it’s usually blood, My x tray did show the patella not in its place, however my dr was still looking into blood work etc, this issue have been bothering me for almost two yrs, will therapy work for me?

[@Randy-is6ww]

Is it good to use a massage stick on that muscle on the inside of the knee ?

[@legendxix]

Thank you very much! Could I also do isometric leg extensions with ancle weights (30 degree angle as you said) to strengthen this particular muscle even more?

[@k4telin]

i’ve had this disorder for 3 years now rip

[@masterchief4868]

2 years for me and this time there is a place in my right patella that there is 0 cartilage :(

[@petewales100]

THANKYOU!!!!

[@BoswelliaLuna8]

What knee braces do you recommend for support esp while weight lifting?

[@gogadev]

You have to experiment what suits you best.

[@berner]

I dont know if this is relatable but I notice that when I squat, there's minimal/no pain if I do wide squats with a safety squat bar, or just outside of hip width when Im using a band and an olympic bar. Does this sound like I have patellar tracking issues?

[@robinsubers]

Very helpful...thank you!!

[@CauseeBroo]

Very well said I now have a better understanding with my acl injury that I've had for about 18months but my knee cap clicks and grinds but I'm now thinking it maybe this tracking issue

[@Felix-yu5mm]

CR RACING 254 I had an mcl injury and my knee clicks too. Did your clicking go away?

[@crash7098]

Hey, don't know if you could share some advice or not. But, I dislocated my patella in a Judo tournament a couple months ago. Even though I've been seeing a PT, I feel like the injury isn't healing properly. I can do the above leg raise exercise and quad flexion until the cows come home. But, have been unable to progress back into squats. I still have major popping in what feels like the inner side of the knee. Any suggestions on how to tackle and heal this?

[@GuerrillazenFitness]

+Crash Pike Sounds like you damage some tissues during the dislocation. I would get some prolotehrapy or PRP injections in there if I were you! Go see a doctor.

[@bboyStuntZ]

Would have been nice if you showed the wall modification

[@CJ-md9bp]

Rolling out your IT band will not do much. Its connective tissue, you cannot change length of connective tissue

[@valeriecrosby698]

What if it tracks toward the inner thigh?

[@sahil_billomahershoaib9117]

sir there was pain inner side my knee but i pushed patella up and down so for a year i have pain upper side my knee please tell me its solution

[@michellerodriguez9484]

I was diagnosed with patellar maltracking, it got better by itself but now that I have started my workout routine and now one of my quads is slightly uneven. I don't feel the workout on the leg where i have patellar maltracking i feel it alot more on the good leg. Are these exercises good for that?

[@wardahali4712]

You didn’t do anything to fix it?? It just resolved on its own? Did you have pain when you were diagnosed?

[@shreyangigandhi5161]

Thank u sir

[@quintonfarrell5514]

My left knee has this and I can not squat without pain and its super annoying. I feel my left hip is tight and my left glute isn’t working properly.

[@carollingmh2856]

thanks for the video.

[@GuerrillazenFitness]

You are welcome

[@germapinos]

I've been having my husband roll out my it band with a rolling pin every night. Is that doing the same thing as the foam roller? Or should I look at getting a foam roller unsteady?

[@SaraSmileTube]

Thank you!

[@fancyfriend6894]

I thought stretching the IT band was not possible and painful spots when rolling is tissue being pinched between the femur and roller.

[@iamaGod357]

What if your knee cap is tilting medially?

[@christofferandersson4557]

Air Handler I got the same problem, did you fix yours?

[@hachemshahrour8740]

Air Handler same

[@kasperbloch9800]

Same, Nobody adresses this fukn km

[@MrRdoc94]

Air Handler hey how do you know yours is tilting medially?? Is there a good way to diagnose this?

[@lilmayhem46]

Hey bro, I've been having pain in my shoulder for about 4-5 months , I went to my doctor, told him that I get pain when I bench and do any sort of exercise that involve shoulders, so he made me do a few movements and when I put my hand behind my back I felt an extreme sudden pain on the side of my shoulder, so he said I had some sort of shoulder tendonitis and gave me a sheet of exercises to do which to be honest doesn't look too promising. I would really appreciate it if you made a video about this or even just reply to me on here with some sort of solution or advice, as I value your opinion waayyy more than my doctor's. It would really help me out as I had to cut off my training for this, thanks and SORRY for the essay.=)

[@lilmayhem46]

+dunya It was things like rolling your shoulders and walking your fingers up a wall and etc. He said I didn't have an impingement but when I read online it said impingement is the primary cause of shoulder tendonitis , so I'm confused.

[@lilmayhem46]

Yeah you have to do external rotation exercises for the rotator cuff to fix that , there's a video on guerillazen fitness' channel about shoulder impingement, you should check it out.

[@GuerrillazenFitness]

+dwdw Hey man, putting your hand behind your back like that internally rotates the arm bone and places the external rotators of the rotator cuff under stretch. Its hard to say for certain that someone has tendonitis by just doing a few simple manual tests like that without ruling out a possible tear with radiologic testing like an MRI. I would try some external rotation exercises as dunya recommends, if that does not help however, I would see another doctor that does prolotherapy. If it is a small tear, often times prolo can heal that thing right up. You should really request an MRI too brother...

[@Elarakirtland]

All of these are so painful!!! I am at a performing arts college so I have to do so much a day on my knees, only real way to help me is resting for a whole week with ice and ibuprofen....

[@whittneyh]

What if your knee pops when you locked it out by contracting your quad?

[@Sethorion99]

Thanks for the video :)

[@GuerrillazenFitness]

+Sethorion99 No problem! :D

[@carlosvega8520]

is it okay to train heavy on leg day with tracking issues. I have patellar femoral pain on both knees. I've done heavy lifting 3 weeks ago, my knees got aggravated. I got inflammation I was still able to walk but I did get discomfort. I don't know if this is going to cause long term damage that I'm going to need knee replacement??? I just want to be able to train again , I don't want to give up but I also don't wanna make things worse . what should I do. ? thanks

[@QueenShiva1920]

Carlos Vega taping your knees with Kinesio tape or the McConnell method helps people train without damage, since it temporary puts the knee cap into proper alignment.

[@boutainaelyousfi6448]

hey, you should give it a while and not train your legs right now. Especially if you are doing squats, lunges or leg extension. Try to watch a lot of videos about patella mal tracking, do the Isometric exercices and a lot of strech. I am sorry but I think you won't be able to lift heavy on leg days in a long while but in the same time don't do nothing. Walk, swim, run if you can and figure out which exercices can be good for you. I experience knee ppain for 3 years now and even if we can walk and do everyday activities it can be really frustatring if you're a ''sport person '' which is my case. Don't let it ruin your life though.

[@tmnh]

Hi, Can please you describe how you would do the taping for this condition?

[@ashleymalone1445]

How’s your knees now?

[@ro_vilano]

When & If diagnosed with this, how long does recovery take? I have an issues with my knees at the moment. I don't know if its Patellar Tendonitis, Knee Tendon Bursitis, or Tracking Disorder. My symptoms seem to fit each one but none of the rehab has helped. Don't really know what to try at this point. 5 weeks with pain so far. I will add that the pain is stagnant. My condition hasn't worsened nor has it gotten better.

[@swaaahtome]

Ive had it since Christmas.. it sucks

[@MadnessinForeignParts]

Ive had this issue for 3 years. Tried many specialists.

[@gabescube]

Cliffton Rosalez update

[@declanjones8015]

I do a lot of running and noticed crunching in my left knee. it only crunches when my knees are bent and I start to straighten the. It always crunches in the same spot. how can I stop this? thanks.

[@fancyfriend6894]

If it is crunching, you should get an X-ray to rule out arthritis which is one of the most common causes of knee "crunching" and knee pain.

[@Joe75663]

what if one sides' ligaments are stronger than the other?

[@neerajsharma0]

I have this pain in the medial side of kneecap

[@Jake.Gentry]

Where is this guy at

[@FdomeMarlin]

My pain is on the outside of the knee , whenever i tweak it i never feel pain towards the inside of the knee only the outside