Dislocated Kneecap (Patellar Dislocation): First Aid, Recovery and Exercises

6–12 weeksApproximate time to get back to everyday activities

12–24 weeksTime a full return to sport can take

One in threeRate of repeat dislocation over 2–9 years in people treated without surgery after a first dislocation

One in fiveThe same rate after surgery; the certainty of the evidence is very low

Symptoms

The kneecap looks out of place or sits at an odd angle.
A popping feeling in the knee; being unable to straighten the leg.
Pain, swelling and being unable to put weight on the leg.
The kneecap may have gone back into place by itself; the swelling and pain still remain.

What causes it?

A sudden twist with the foot planted, or a direct blow to the knee.
Weak leg muscles and unusually loose joints raise the risk.
The shape of the kneecap also plays a part: a small or high-riding kneecap can dislocate more easily.

What to do straight away

Keep your knee still; support it with a rolled-up towel, clothing or cushions while you sit or lie down.
Do not put weight on the leg or walk on it.
Do not try to push the kneecap back into place yourself.
Even if the kneecap has gone back into place, see a doctor as soon as possible; an X-ray is usually needed.

What helps during recovery?

Ice and elevation

You can apply ice wrapped in a towel for 10–15 minutes, at least 3 times a day. Keep your leg raised and supported while resting.

Control the pain

You can take painkillers after checking with your doctor or pharmacist. Less pain makes the exercises easier.

Keep moving

Do your knee exercises throughout the day to prevent stiffness. Wear the brace for as long as, and within the movement limits, your team advises.

Don’t twist your knee

Avoid twisting and turning movements of the knee. Don’t return to sport until the knee has regained its strength.

Exercises at home

Four exercises to strengthen the knee

These exercises are for the early stage; if you wear a brace, stay within the limits set by your doctor or physiotherapist. Rest when your thigh muscle tires. As you get stronger, your physiotherapist will move you on to standing exercises such as step-ups.

Towel press

Thigh tighten and heel lift

Sit or lie with your legs straight and place a rolled-up towel under your knee. Tighten your thigh to press the back of your knee into the towel and lift your heel. Hold for 3 seconds, then lower slowly.

10 reps

Straight leg raise

Lie on your back or sit with your legs straight. Pull your toes towards you, tighten your thigh and, keeping your knee straight, lift your leg about 15 cm. Hold for 3 seconds, then lower slowly.

10 reps

Heel slides

Knee bend

Lie on your back or sit. Slide your heel to bend your knee as far as is comfortable, hold briefly, then straighten it. If you wear a brace, do not go past the limit set by your doctor or physiotherapist.

For 5 minutes

Bridge

Lie on your back with your knees bent and feet on the floor; if you wear a brace, bend only as far as allowed. Lift your hips and lower back off the floor, then lower slowly.

Hold for 5–10 seconds each time

Frequently asked questions

Will my kneecap dislocate again?

It can. According to a Cochrane review of 10 studies with 519 people, about one in three people treated without surgery after a first dislocation had another dislocation within 2–9 years. After surgery the rate was about one in five; however, the certainty of the evidence is very low, and it is unclear whether surgery clearly improves everyday function.

Will I need surgery?

Usually not. Surgery may be considered if other structures in the knee are damaged or if the kneecap keeps dislocating. The decision is made with your doctor after examination and imaging.

How long is a brace worn?

You may be given a brace after a first dislocation. Your team will decide how long you wear it and how far you can bend your knee. According to one NHS leaflet, a brace may be used for up to two weeks and can be taken off at night, for personal care and for exercises. Some stiffness after the brace comes off is normal.

When can I return to sport?

When your knee movement and the strength of your thigh, hamstring and calf muscles match the uninjured side, and you can confidently do what your sport demands, such as running, changing direction and jumping. Sources put this at anywhere from 6–8 weeks to 12–24 weeks. Getting back to everyday activities usually takes 6–12 weeks.

When can I drive?

When you can walk without crutches and do an emergency stop safely.

For a knee that gives way, see the ACL injury guide; for pain that worsens on stairs and when squatting, see the anterior knee pain guide.

When should you go to A&E or see a doctor?

If your knee has changed shape, you felt a pop, or the knee swelled up quickly
If bone is visible or there is heavy bleeding
If you cannot put weight on the leg, or putting weight on it causes sharp pain
If you have throbbing pain when walking, or swelling, redness or warmth in the calf
If your knee pain suddenly and severely worsens with a fever
If you have constant, severe night pain that badly disturbs your sleep

In the first two cases, go to A&E; if pain stops you moving your leg, call 112. Do not drive yourself. If pain, giving way or difficulty returning to your usual activities continues even after your movement and strength have fully returned, you can also see a specialist.

Sources

NHS. Dislocated kneecap. Page last reviewed: 10 March 2026.
Sherwood Forest Hospitals NHS Foundation Trust. Patella (kneecap) dislocation. PIL202607-03-PD, July 2026.
Royal United Hospitals Bath NHS Foundation Trust. Dislocated knee cap (patella). RUH PHY/035, August 2020.
Smith TO, Gaukroger A, Metcalfe A, Hing CB. Surgical versus non-surgical interventions for treating patellar dislocation. Cochrane Database Syst Rev. 2023;(1):CD008106.