Prevention:

Stretch the muscles on the back (hamstrings) and front (quadriceps) of your upper leg.

• Your primary care provider, a sports medicine specialist, or a physical therapist can show you stretches to try.
• Before you stretch, warm up for 5 minutes.
• Also stretch after you are done exercising.

Your health care provider can also teach you ways to strengthen these muscles. Stronger muscles will help hold your kneecap in the correct position.

If you need to lose weight, find out how.

Changing the way you exercise may help:

• Avoid running straight down hills; walk down instead
• Bicycle or swim instead of running
• Reduce the amount of exercise you do
• Run on a smooth, soft surface, such as a track, rather than on cement

Other techniques are:

• Special shoe inserts and support devices (orthotics) may help people with flat feet
• Taping to realign the kneecap can help prevent symptoms

Make sure your running shoes:

• Are made well
• Fit well
• Have good cushion