I have dislocated my right patella in the past (before touching weights).
It feels pretty sturdy now (after squating for a couple years and building up my VMOs)…but i still have constant paranoia about it slipping out again and ruining my training. it pops up in my mind every now and again (getting out of cars, slippery ground etc etc)
My VMO is so much bigger and stronger now, is there such thing as too big and too strong? I always feel there is something else i can do
I am going to start doing low step ups again (this was the one thing that helped me in rehab).
are there any other drills/exercises/ideas/treatments for people like me…and other people looking for good patella tracking and stonger knees?
the hip steers the knee. VMO strength is important, but what about hams and glutes? These muscles, even more than your quads, will protect your knees. By overworking your quads (I don’t know if you’re actually doing that), you’d actually be more predisposed to injury because the quads can’t stabilise the knee by themselves ; the hams and glutes play a major role.