Ever been out on the field or in the middle of exercise when your knee gave out? Lateral Patellar Subluxation is one of the most common causes of ligament injury in athletes. Often caused by laxity in the ligaments or a great force while twisting, proper muscular balance in the thigh is crucial to prevention.
If you don't have the proper muscular balance, your knee can displace or dislocate entirely causing the ligaments that hold it all together to micro tear or snap.
Fortunately, if the ligament is not completely torn, it can be repaired without surgery. This requires an intervention of rest, ice and elevation, which can be followed by isometric exercise and then redevelopment of the appropriate musculature.
If you didn't tear any ligaments during displacement, after phase 3 isometric exercise, you can progress to more strenuous moves that will further develop the muscles needed to keep your knee strong. There are great exercises out there that can redevelop the adductor, vastus medialis and the gluteal medialis--all of which function together to create the perfect combination of strength to stabilize your knee. Here are my 3 favorite moves that will engage and strengthen the appropriate muscles without risk of injury: