5 Exercises to Fix 'Patellar Tracking Disorder'

Were you told you’ve got patellar tracking disorder? Here's what you should know about this condition and 5 exercises to keep your knees healthy and pain-free.

Patellar tracking disorder is a term that's given to people who often present with knee pain and on diagnosis it looks like their kneecap (the patella) doesn't move right when they do different movements.

Because there are different factors that influence how the knees react to different movements, the key is to address the entire lower body, from the knee itself to the feet and hips.

The 5 exercises and techniques you'll learn in this video will help you get to the bottom of all of these elements that could be contributing to patellar tracking disorder, helping you stay strong, healthy and pain-free.

Exercise #1: Patellar Mobilization [02:50]

Exercise #2: Metatarsal Pressure [04:50]

Exercise #3: Functional Ankle Mobility Drill [07:00]

Exercise #4: Monster Walk with the Band [07:23]

Exercise #5: Walking Adductor Lunge [09:05]

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Links to other videos mentioned:

[RachelLuckeNutrition]

I never leave YouTube comments, but I have been dealing with knee pain following a dislocation 25 years ago. I've seen countless docs and PTs who offered little practical advice, and this video is hands down the most helpful info I've gotten in all that time. Thank you, Eric!

[Lucas_Jeffrey]

One of the real beautiful parts of your presentation is that sometimes you misspeak, and naturally fluidly self-correct and leave that process in the video without editing it out or retaking it. For whatever reason it's very satisfying as a viewer, makes you seem genuine.

[MrGrace]

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.

[alex_blue]

I've been in physical therapy for this issue forever. Like you said it was all about the knees and above. I tried the exercises for proper metatarsal pressure and I already feel so much better. Thank you!

[TheRokas]

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!

[Rocksolidhandyman]

I’m here again because I did what you said, got better, then stopped and I’m having issues for not continuing my exercises! Thank you for your knowledge!

[rohanrama]

Wow, already my knee is feeling better. I have what I suspected was patellofemoral instability and was having trouble walking today. After doing these exercises just 1 round it’s already feeling better. How does this not have 4M views already??? Thank you so much! Please keep doing videos like this, so helpful!

[Deshawnb]

For the first time in the last two years of struggling with patellar tracking disorder I have completed a squat without sharp pain, grinding, or snapping noises. All due to the fact that I finally understand metatarsal pressure and how important it is when it comes to supporting the knee. The insight from this video has provided me with so much relief physically and emotionally, and I thank you for your work Coach!

[iannovick]

A heartfelt thanks for this.

Metatarsal pressure has been an absolute godsend.

[BKitt]

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!

[gracevirginia]

I hurt my knee 4 months ago and was just recently diagnosed with an IT band injury and patellar tracking. It’s been so discouraging because I haven’t been able to work out due to my pain, and I’ve put on weight. Your video was far more informative than my doctors appointment. I will try your exercises tomorrow, I hope they will help. Thanks for posting!

[eviecat]

Wow, I've had this for years and I've learned more about it within the first 3 minutes of your video then I had ever before

[tatianavalencia]

Wow, so helpful. I'm a professional dancer (latin and street styles) and have been experiencing right knee and right side of my lower back pain. I have bow legs and I often feel a disconnect from my inner thighs and my hamstrings too. I love that you emphasize finding stability from the ground YES. Can't wait to start working smarter with your help! Appreciate you.

[janeyjenjen]

There are a lot of resources out there for a particular problem such as this one. Most of them say the same thing. You are the only one I know so far who considers the issue not only where it manifests but addresses the adjacent joints also. Thank you so much!

[sophieseidl]

I am a gymnast with diagnosed patellar tracking. I get lots of random flair ups where my knee hurts and it feels uncomfortable to walk. I am happy I found this video and cannot wait to try. Thank you for everything you do!

[Vangel.]

My knee has been shifting for the past 5 months and this helped a lot thx Dr.Erick

[grjunky]

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.

[jeremysmith]

You made me chuckle with your explanation of the noise.

[abbieramey]

Hey! I’m a division 1 swimmer and my main stroke is breastroke.. I went from training 10 hours a week in high school to 20 hours my freshman year last year.. because of all the breastroke and squatting in the weight room I had such severe knee pain it hurt to just walk up and down the stairs. Later my freshman year I got X-rays and found out I had patellar maltracking:( this video helped me so so much and I can’t thank you enough! I spent countless hours in PT and the trainers couldn’t figure out what was wrong with me for months!!

[beccakash]

I misplaced my knee caps almost 6 months ago and have been in physical therapy. But these stretches have helped a lot. Thank you so much!