I have been dealing with knee subluxations for years and have tried a few different braces.

The only one that has worked somewhat for me is a lateral J pad brace. It keeps my knee in place but it is bulky and feels restrictive.

I feel like everything I have tried falls into one of two categories

either it actually supports your knee but is uncomfortable to wear
or it is comfortable but does not really do much

I am curious what other people have experienced

Questions for you all

Have you found a brace or sleeve that actually works for you?
What do you like or dislike about it?
If bracing falls short, what do you do to manage this issue?

I have played sports my whole life. Everything from football, baseball, basketball, lacrosse, swimming, wrestling and MMA. I always loved being active.

When I was 14, I had my first knee subluxation, when the knee slips out of place before returning back into position. At the time I was just confused and went back to playing sports a few days later like nothing really happened.

Over the years it kept happening and got worse.

I went to doctors and they basically told me there was not much I could do besides wear a brace and strengthen my quads. I thought that weighted squats would fix it but I later realized I was not actually targeting the part of the quad that helps with tracking, the VMO.

Since I was 14, I have had over 30 subluxations. At this point the hardest part is not even the pain it is not being able to fully trust your knee during normal movement.

I have tried a few braces. The one that has worked best for me is a lateral J pad brace. It keeps my knee in place pretty well but it is bulky and feels restrictive. So whenever I'm playing basketball or training MMA, I make sure to use the knee brace. Despite its drawbacks, whenever I put it on I know that my knee will stay in place.

Right now I am focusing more on strengthening my VMO and wearing a brace when I do anything intense.

This still does not fully solve the issue since I think part of it is genetic and it has gotten worse from all the subluxations. Because of that I am thinking about getting MPFL reconstruction surgery this summer.

I am curious to hear from other people dealing with this.

• How many subluxations have you had?
• What has actually helped you?
• Has anyone here gotten or considered MPFL surgery?

Hey everyone! We've been getting great responses already! Lets keep it going 🔥

I’m trying to better understand how patellar tracking issues show up for different people.

For me, it’s not always a full dislocation. A lot of the time it’s more of a partial shift (knee subluxation)—where the kneecap moves out of place slightly, then returns.

Other times, it’s just a persistent feeling that something is “off,” especially under load or at certain angles.

I’ve noticed it tends to happen more during:

• cutting or changing direction
• getting up from low or awkward positions
• positions where the knee is under lateral pressure

From what I’ve seen, people experience this in a few different ways:

• repeated subluxations
• full dislocations
• or chronic instability without a clear “event”

How does it show up for you?
More subluxation episodes, full dislocations, or just ongoing instability?

I’m building a community specifically for athletes dealing with patellar tracking issues (kneecap instability)—because I realized how many of us go through this without ever fully understanding what’s happening.

If you’ve ever had your knee:

• randomly slip or shift
• feel unstable during cuts, jumps, or deceleration
• or even fully pop out

you know how unpredictable and frustrating it is.

A lot of people just call it “knee pain,” but there’s usually something deeper going on.

Quick Background

I’ve personally dealt with this for years—my kneecap has slipped or popped out 30+ times, mostly during sports. It took me nearly three years to even understand what was happening, let alone how to deal with it.

I just created this subreddit as a place to:

• actually understand patellar tracking
• share experiences (what it feels like, what triggers it)
• talk about what’s worked / hasn’t worked
• connect with other athletes dealing with the same thing

👉 https://www.reddit.com/r/PatellarTracking/

If you’ve ever dealt with this, I’d really appreciate you joining and sharing your experience—even if it’s just a quick comment.

I’m trying to build something that actually helps people make sense of their knee instead of guessing.

Hey everyone! I'm u/FitPeanut8115, a founding moderator of r/PatellarTracking.

This is our new home for all things related to patellar tracking, kneecap instability, and knee pain that never fully makes sense. If your knee has ever slipped, shifted, buckled, or even popped out—this community is for you.

I’ve personally dealt with patellar tracking issues for years—my kneecaps have slipped or popped out 30+ times, mostly during sports. I started this community because I realized how many people go through this without ever really understanding what’s going on.

We’re here to actually understand what’s going on, not just label everything as “knee pain.”

What to Post
Post anything you think others here would find helpful or relatable, like:

• your experience with knee instability or dislocations
• questions about why your knee feels the way it does
• rehab, exercises, or things that have (or haven’t) worked
• sports-related struggles with knee tracking
• anything you’ve learned about patellar tracking

Community Vibe
This is a space to be:

• honest
• helpful
• respectful
• And most importantly... vulnerable!

As someone who has dealt with patellar tracking issues for years, I know this condition can be confusing and painful. A lot of people deal with this but don’t fully understand it—so let’s make this a place where people can share their stories to ultimately connect the dots.

How to Get Started

• Introduce yourself in the comments
• Share your experience (even if it’s just “my knee feels off and I don’t know why”)
• Ask a question (NO DUMB QUESTIONS)—simple posts are welcome

Thanks for being part of the very first group here.
Let’s build something that actually helps people understand their knees!

Any experience with patellar tracking issues and what helped you recover?

I’ve been in PT for 3 months due to a dance injury and hyper mobility. Avoiding stretching and strengthening quads, calves and hips was slowly helping, but when I reintroduced some light stretching - it exacerbating the slight tracking issue that was developing from strengthening without stretching.

Any insights appreciated.