5 Exercises to Fix "Patellar Tracking Disorder"

Summary by Krater

This video demonstrates five exercises and techniques to address patellar tracking disorder and knee pain, focusing on patellar mobilization, foam rolling the thighs, metatarsal pressure exercises, split squats with metatarsal pressure, and monster walks with a band.

From the video

Answers: How do I fix patellar tracking disorder and knee pain?

• Patellar tracking disorder
• Knee pain relief
• Patellar mobilization
• Metatarsal pressure
• Foam rolling thighs
• Monster walks with resistance band
• Split squat with metatarsal pressure

Exercises

• Patellar mobilization · bodyweight
• Foam rolling · foam roller
• Metatarsal pressure drill · bodyweight
• Stationary lunge · bodyweight
• Monster walk · resistance band · 10 repetitions in either direction, 2 to 3 sets at least twice a week
• Walking adductor lunge · bodyweight · 6 to 8 reps per side, 2 to 3 sets at least twice a week
• Bodyweight squat · bodyweight · 20 sets of 20 to 30 repetitions
• Squat jump · bodyweight

What it concludes

• Patellar tracking disorder occurs when the patella tracks too far laterally during knee movements.
• Knee pain has no single cause and is influenced by how feet, ankles, and hips function.
• Foam rolling the quadriceps and IT band can help reduce excessive tension around the thighs.
• Applying pressure through all five metatarsals ensures the bottom of the foot functions correctly during movement.
• Monster walks with a band fire up the glutes and external rotators to counteract knee valgus posture.
• Working adductor lunges helps engage adductors and hamstrings to prevent hip shift and poor alignment.