Wearing a neoprene brace with a patellar
cutout, if you feel that your kneecap is shifting enough to need
Using supportive shoe inserts (orthotics). You can buy
good-quality inserts from a shoe store or drugstore.
As your knee pain starts to go away, begin stretching and
strengthening your leg. Stretching can loosen tight muscle and connective
tissue that have been pulling the patella off track. Strengthening your thigh
muscles can help stabilize the patella in the femoral groove as you bend and
straighten your knee.1
Begin thigh strengthening with isometric exercise and
straight leg raises only. Progress to exercises such as quarter squats and leg
presses, in which your feet are pushing against something (closed-chain
exercises). Avoid knee-extension exercises in which you are raising and
lowering your foot, which may further damage your unstable knee.