5 Exercises to Fix “Patellar Tracking Disorder”

5 Exercises to Fix “Patellar Tracking Disorder”

if you have patellar tracking disorder
then in this video you’re gonna learn five exercises to keep your knees
healthy and pain-free hey what’s up Coach E here from precision movement and
before we get into today’s topic of patellar tracking disorder I just wanted
to give a shout out to all of my subscribers we recently had 70,000
subscribers and I just wanted to say thank you for following me it’s been
awesome hearing your comments about how I’ve been able to help you and let’s
continue on this journey to moving freely and without pain so if you
haven’t subscribed why don’t you join us okay so patellar tracking disorder that’s a
term that’s given to people who often present with knee pain and on diagnosis
it looks like their knee their kneecap their patella doesn’t move right when
they do different movements whether it’s a lunge or a squat the typical finding
is the patella tracks or moves too far laterally it’s not staying medial to the
middle enough it’s being pulled out to the side out here here’s the thing with
patellar tracking disorder that could be the case with a lot of people and there’s
research that shows that the patella tracks laterally or is pulled to the
side and that’s correlated with pain but there’s a lot of other research that
shows the exact opposite in which the patella doesn’t track to the outside and
there’s pain or the patella does track laterally and there’s no pain so what’s
going on here well there’s no one single cause of anybody’s knee pain the reason
why is because a lot of different factors influence how the knees react to
movement or the different stresses that go through the knees depending on how
you move so if you look at the body everything is connected how my feet and
my ankles function is gonna affect my knees how my hips function is gonna
affect my knees if I’m bent over to the side here that’s gonna put more weight
on this leg and that’s gonna affect my knees okay so because the body is a
connected kinetic chain you can’t just look at the knees and think that that’s
all I got to address you’ve got to look at the site of the problem but you’ve
also got to look definitely above and below that joint okay so here are the
keys and some exercises that we can use to cover the whole range
the most common different things that affect patellar tracking disorder
patellofemoral pain syndrome conner malaysia patella basically pain in the
knees first you want to address the kneecap the site of the area the site of
the pain itself so patellar mobilization very simple I’ve got another video on
YouTube and I got a link to it but you’re just moving the kneecap around in
circles all different directions through its full range and it’s best to do this
when you’re sitting on the ground so that all the quads and the hamstrings
are relaxed and you can really move that kneecap around so you can check out that
other video right over here scoot over there do that technique with me and then
come back here and we’ll continue next up we want to make sure that there’s no
excessive tension in the muscles around the thighs most people focus on vastus
lateralis and IT band because the patella is being pulled out to the side
so they figure okay these muscles must be tight and pulling it out that way
that could be the case might not be the case but if it is the case then foam
rolling the quads and focusing on the IT band is going to help but when you’re
down there it’s a good idea just to foam roll all of the muscles of the thighs
and the hips so I’ve got another foam rolling routine follow along
routine that you can follow if you don’t know if you’ve never done foam rolling
before and you can hit that up right over here now let’s look at somewhere
outside the knees feet and ankles if you are pronating what’s going to happen is
your knee is going to go collapse to the inside you’re gonna put a valgus stress
on the knee that can look like the patella is gonna
pull laterally because when you go medially you do the valgus posture the
muscles the IT band out here are stretched a little bit so there’s more
tension on these muscles and through that IT band so that could pull that
kneecap out to the side so looking below if you’ve got over
pronation that’s initially if you’ve got flat feet that’s an issue so one thing
that one concept that you’ve got to learn about is called metatarsal
pressure and I teach about this extensively through in my lower limit
control course but basically it’s the ability to put pressure down through the
metatarsals of your foot so the metatarsal isn’t think of the ball your
foot that’s one the metatarsal for the big toe but GE toe has a metatarsal so
being able to put apply pressure through all of those five metatarsal bones is
going to ensure that the bottom of your feet the sole of your feet all those
muscles on the plantar aspect of your feet are functioning correctly and
active so a simple technique that where you can do it first is just to do the
metatarsal pressure so I’m thinking just push down on all five not just the ball
of the foot but pinky I guess ring middle index toe and big
toe metatarsal pressure okay once you know you can do that on both feet or
especially the side that’s affected if you’ve got a problem with only one knee
we’re gonna go into a split squat so it’s like a stationary lunge metatarsal
pressure up front okay and then maintain that metatarsal pressure as you lunge
down or squat down and maintain it as you come up and this is going to
integrate your bottom of the foot muscles your plantar foot muscles into
you this movement pattern so that we get that stability from the ground up and
this is something that is often missed not addressed when people are working on
the knee they’ll go knee and then they’ll go up
they forget to go down because every step you take starts with the foot
interacting with the ground going up the ankle and then into the knee and if the
foots not working properly how you here how’s your knee going to be functioning
properly or how are the forces through the knee going to be aligned well
they’re not so we’ve got to start from the bottom up okay so that’s one
technique another great technique I’ve got on YouTube already is a functional
ankle mobility drill and you can go visit that right here I’ll break that
down in full and I already break it down in this video so I don’t want to rehash
it again okay so check that one out that’s a great technique to get the
ankle and the feet moving in all directions
next up now let’s go up a technique first to get the glutes working it’s the
monster walk with the band so with the bands you want to put the band around
the arches of your feet get a little bit of pressure and you get into a quarter
squat position like that this is going to you and then once again is that
quarter squat position you’re basically doing side steps very slow like this for
you look like that’s why it’s called a monster walk it’s perfect timing
around Halloween time hey the key is to go slow and controlled so not just
flopping but step out control it in step out control the leg coming back don’t
just let the band fling your foot back step out under control and I control the
other step okay this is going to fire up the glutes and the external rotators of
the hip and this helps to counteract this valgus posture of the knees going
towards each other when you do things I squat or when you do things like lunge
it’s gonna help to get these muscles that counteract out firing in a good
pattern you’re in a quarter squat position so you’re training this
position where you need that the most monster band wants to walk with the band
with this you could do ten repetitions in either direction two to three sets do
it at least twice a week and that’s going to help to get those glutes on
line okay next up it’s a great technique for now getting the adductors and the
hamstrings involved so we’ve already been working the glutes external
rotators of the hip now we’re gonna get the hamstrings and the adductors
involved and the reason why this is important is because the adductors if
they’re not firing properly what often happens is you just get that big hip
shift out to the side whenever you’re on one leg okay and that’s just poor
alignment of the hips and the knees and the ankles and when we have poor
alignment there’s always going to be compensatory issues that prop up over
time that crop up over time especially if we’re doing things like working out
running any kind of sport where you’re doing repetitive motions all the time
that’s when those issues can really come out so to get these muscles on I like to
do what I call walking a doctor lunge what you’re gonna do is you’re gonna
step out to the side about a 45 degree angle pretty big step get down low and
then focusing on this foot you’re gonna pull yourself up to standing and this
big step out get deep into the lunge and then pull yourself up to standing okay
the key here is metatarsal pressure maintaining that because when we fire up
from the bottom of the feet that helps to go write it up the posterior chain
hamstrings and a doctors a doctors can fire up better if we got the bottom of
the foot on line at the start so again you’re standing you take a big step out
45 degrees get deep into the lunge and then putting all the weight on the front
foot metatarsal pressure pulling myself up to standing big step out
metatarsal pressure pull myself up to standing that was the floor that wasn’t
me okay so the a doctor lunch do you six to eight reps per side again two to
three sets at least twice a week and that’s going to help to get the a
doctors and the hamstrings firing in these movement patterns out what you
need so there we have already we got a bunch exercise you get the patellar
mobilization foam rolling monster walk I’ve got the metatarsal pressure
split squat and the adductor lunge if you play a sport or you do high-intensity
workouts we’ve got to continue to build what we’ve just programmed into our body
into your higher strength higher speed movements otherwise when we get to those
movements in the gym we won’t have that transfer from the work that we’re
building is we’re just focusing on jumping a high or doing as many burpees
as possible in two minutes so the way that you can do that is you can do it’s
gonna give you an example we can use the squat pattern so bodyweight squats
you’re working up you implement all the different concepts that you’ve learned
in this video isn’t like metatarsal pressure like keeping alignment of the
knees so you’re not caving in there you work up to 20 sets of 20 30 repetitions
yeah once that’s pretty easier through full range then we get a a bar on the
back or hold a dumbbell in the front and you build the strength and for strength
you want to work anywhere from the six to ten repetitions own and keep
increasing the weight to build up the strength in that pattern then you go to
squat jumps and you could do the same thing you start with metatarsal pressure
counter movement and then jump and then land in metatarsal pressure the key here
is you’re making sure when you land you’re not going into valgus knees which
is very common especially in females I see that I’ve seen that so many times
female volleyball players in high school University when they land their knees
cave in and just a ACL tear waiting to happen so you’re working the squat jump
metatarsal pressure to get that full city trained and then landing keeping
alignment of the knees so they don’t cave in or even cave up you want them
aligned straight over the feet okay so that concept you could apply that
basically build endurance strength power and speed and that’s how you take the
corrective exercise and make it transfer over to high performance activity Sports
cool all right so hope you enjoyed this video hope it’s
been helpful and you can if you have knee pain or patellar tracking disorder
you could take this these exercises and these concepts and apply them to help
you move freely and without pain so if you did like this make sure you
subscribe at the notification thing to get all the videos in the future and
I’ll link to some other related content because I go through stuff after on my
YouTube channel and see yah this might be useful as well and I’ll post that on
the end screen there that you can check out if you’re still interested alright
so thanks again talk to you next time peace you

28 thoughts on “5 Exercises to Fix “Patellar Tracking Disorder”

  1. Wow! This may be very helpful. I don’t think anyone else (for my providers) has named this. I appreciate your content and glad I’m subscribed.

    Congratulations on the (work you’ve done and your) subscriptions! Thanks 🙂

  2. SPOT on with everything based on personal experience and years struggling with this. Another problem for me, and maybe the cause of some of the outter quad tightness, was too much hip external rotation, and almost NO hip internal rotation. This affected my gait. This stuff is all so linked and complicated so thank you for your analysis and helping people!

  3. Hi Coach Eric Wong, I just wanted to let you know that I really enjoy your videos for many many reasons.
    1. You are very calm
    2. Well read in your field.
    3. Humble and soft spoken, although Confident but not arrogant.
    4. You speak very clearly, explaining in detail.

    So keep up the good work.
    Wish you the best in your life and career.

  4. I'm 34 and play badminton at an intermediate level. I think I have developed problems in almost all of my joints over the years. It started with the right shoulder. I don't have a full range of movement. No plain while doing any day-to-day activities. Then I hurt my right wrist. Pain and swelling followed by poor dorsiflexion. I cannot do push-ups because of this issue. MRI revealed no abnormalities. Then I hurt my right knee. Initially, I could not flex my knee beyond 90 degrees. My knee started giving up, especially on the stairs. No swelling though. After several months of rest and little physio, I can flex it completely. I had resumed playing. I cannot do squats though, pain and discomfort in knee and quadriceps. There is occasional catching in the knee joint (with pinching pain) with sound. My knee does not feel the same anymore. MRI revealed no abnormalities. Then I hurt my left wrist, pinching pain while doing dorsiflexion. As you can understand that both of my wrists are not functioning properly. Now I have a problem with my left knee. I cannot do squats though, pain on and around the patella. Finally, I have developed issues with my right ankle (including Achilles tendon). Pain at the front of the ankle while doing dorsiflexion. The left ankle has a good range of motion but suffers from plantar fasciitis. Only the left shoulder is fine. No arthritis, no RA factor, uric acid, and vitamin D levels are normal. What is the reason? Overall body feels stiff (and dry).

  5. Eric when performing a split squat your knee of your front leg appears to extend over the toes? I have always understood that this should not happen, can you explain please?

  6. I’m afraid to bend my knee too much when doing quad stretches because it really hurts so much. My physio says my quads are really tight and I need to stretch them, do you have any suggestions please?
    Until seeing this video I believed I had a patellar tracking problem as advised by my physio.

  7. Hi Coach E., I know that this isn't quite related to this video, but since you know about building muscle as well I decided to ask you this really important question. Let’s say there's a teenage kid who lifts regularly to build muscle, and say he starts having a growth spurt all of a sudden. It’s obvious the body does need more resources (Amino Acids, Minerals, etc.) during a growth spurt, and that the body has limits to the amount of these resources it can store and utilize. Isn’t it possible that his growth might be compromised because he's forcing his body to build muscle while a growth spurt is happening? Of course it’s possible that the body may not compromise on vertical growth, but what if it compromises on the growth of internal organs?

    I'm 16, so I’m just asking if its risk free to build muscle in your teenage years. Hope you can help, thanks.

  8. You are an Angel sent from Heaven man. I had really bad achilles tendonitis and no exercises were helping me until I came along your channel. Immediately helped the pain and keep improving!

  9. Have you heard of the knees over the toes guys? They put out a video for helping fix knee problems. Basically it involves starting out with backwards sled drags (if you're knees are real bad) and then building up to doing a single leg stepping exercise, then from there work on a split stance squat, and all the exercises heavily focus on having the knees over the toes.

  10. Perhaps a video about scoliosis mainly focussed on the upper extremity problems? (Shoulders, chest, twisted spine) would like your input on those!

  11. My left patella track to the outside and there's no pain, but that's bothersome. I have super tight ankles as well. Thanks for this brilliant video.

  12. Hi Eric. What can be done for locked knees. If in a certain position e.g. stretching exercise knee will lock. Movement of knee locked inwards. It wouldn't straighten fully. I have too force / put pressure to unlock into normal / straight position

  13. Really good exercises and advice! When squatting should be moving up and down using the heels or the balls (metatarsal) of our feet?

  14. Hi Eric, you are the best! God knows, I read everything about patella maltracking on the Internet since 15 days, and I didn't see anybody as informative as you are. Everybody directly says cut squats without any explanation. Squats and hiit trainings are my favourite and I never wanna quit it! I I was so sorry before watching you.

    I had PRP injection yesterday, 26 years old, female. And I am so decisive I will regrow this cartilage. As you said I have patellofemoral malalignment because patella slides to lateral facet. I will start from 30 degree squats and strengthening exercises. And then, do you think I can continue with squats with weights, squat jumps and lunges slowly?

  15. Hi Coach Wong.  I am looking forward to these exercises.  I just did a little and I can tell I have some weak muscles and much work to go.  I am very active with exercise and a lot of road biking, have even lost about 20 pounds recently, but the patellar problems keep coming back.  And I have stretched so much that I think I am getting beyond that point of it helping tracking problem with stretching alone.  I am 51 yrs old and have been struggling with this patellar problem for about 26 yrs.  I had the realization just months ago that these problems all started shortly after an ankle sprain.  All this time I have focused on the knee or the hips, but when I heard a guy mention stiff ankles can cause knee problems my mind immediately went back 26 yrs to that sprained ankle episode.  I am super excited to do these exercises.  Anything to keep from having to go under "the knife" will be awesome.  I plan to let you know how it goes.

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