How can I lower the chance of another kneecap dislocation?

What you can influence

Some risk factors are built in, such as the shape of the groove, the height of the kneecap and joint laxity. Others can be trained:

• Quadriceps strength, particularly control near full extension where the kneecap is least supported
• Hip abductor and glute strength, which stops the knee collapsing inwards
• Landing, cutting and pivoting technique, practised at increasing speed
• Balance and single-leg control
• Overall fitness, so the muscles do not tire late in a match

Return to sport gradually

The weeks after returning to football, padel, basketball or dance are a common time for another episode. Moving from straight-line running to turning, then to sport-specific drills and finally full play, with each stage feeling secure, reduces that risk. A physiotherapist can test strength and hop performance before you return.

Braces and taping

A patellar stabilising brace or tape may help some people feel more secure during sport. The evidence that braces prevent dislocation is limited, so they work alongside strengthening rather than replacing it.

When surgery is part of prevention

If the kneecap has dislocated more than once, or imaging shows a very shallow groove, a high kneecap or a loose fragment of cartilage, exercise alone may not be enough. Options such as MPFL reconstruction or tibial tubercle osteotomy aim to restore stability. At Aman Hospital in Doha, Dr. Gelber reviews your imaging and goals to decide whether this is worth considering.