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Patella Exercise to Avoid Locked Knees and Reduce Knee Pain

If you’re one of those folks who has a tendency to lock your knees, and may occasionally be bothered with knee pain…  Here’s a video with a quick and easy exercise you can practice just about anywhere to help strengthen the muscles around the knee joint, become more aware of the difference between a locked and unlocked knee, and learn how to stabilize a straight knee without locking the joint.

The benefits of this simple kneecap dance exercise include: Less time standing with your knees locked, stronger quadriceps, freer movement of the leg, and better tracking of the patella (knee cap), which all help to reduce knee pain.

Have fun playing with your dancing kneecaps!

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Posted by Aliesa George in Exercise and Fitness, Pilates Exercises, Techniques & Teaching Tips, Videos and tagged , , , , , , , , .

Copyright: If you reprint a post on this site or re-post it on your own blog or website, you must include the following attribution: © MMVIII-MMXIII, Aliesa George and Centerworks©. Used by Permission. Originally posted on

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6 Responses to Patella Exercise to Avoid Locked Knees and Reduce Knee Pain

  1. Ford Saeks: January 29, 2010 at 2:29 pm

    As a speed skater I really appreciate these tips on protecting and reducing knee pain.

  2. knee pain treatment: August 6, 2010 at 1:00 pm

    Hi buddy would it be ok if i used some info from here to use on one of our sites? cheers mate

  3. arkaprabha biswas: March 28, 2011 at 10:03 am

    good guideline for knee exercising to protect knee lock

  4. Peanut Machine: March 12, 2012 at 5:27 am

    I discovered your short article occasionally, which is a definitely fantastic post which express many information and facts to us. I hope we could exchange backlinks with you.

  5. Kresten Skytte Hagen: September 22, 2014 at 6:08 pm

    Thanks again for your advice. A year ago I learned from you how to fix problems with my feet, and today I learned how to fix a little knee cap problem I got just last week. Both the knowledge you have and the easy-to-understand way you explain things is to me the best I’ve ever found on the internet. Kresten from Denmark

  6. Aliesa George: September 22, 2014 at 8:57 pm

    Hi Kresten, Thank you so much for taking a moment to leave me a comment. You’ve made my day! Always love hearing from people who have found my training tips and exercises helpful. Glad to know you’re feeling better! Have a great day – Aliesa

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