“How do you realign your knee cap?”

My recommendation would be to go see a chiropractor or a D.O. They will be able to realign your knee cap or give you exercises to help.

Knee Alignment Exercises | livestrong
<https://www.livestrong.com/article/114011-knee-alignment-exercises/>

A knee cap can be realigned in a few ways. After a thorough exam and history, the next step for me is determining the position of the knee in relation to the femur, tibia, fibula and the foot. The mechanism of injury will determine the treatment. For example, does the knee hurt going up stairs, pain going down stairs or pain/ popping while going from sitting to standing, they all indicate a specific treatment. With non-traumatic injuries, micro-traumas such as posture, sitting habits, sleeping habits and previous injuries can affect the knee. Our treatments evaluate and treat the quadriceps muscle group- rectus femoris, VMO, or the vast lateralis/IT band is a frequent culprit in knee cap misalignment. In addition, our office determines the alignment of the knee in relation to the foot; is it neutral, lateral or medial to the kneecap and tibia? In
traumatic injuries, imaging first and then similar treatments. Weakness of specific muscles can definitely affect the positioning of the knee cap causing compensation in movement patterns. Our treatments will focus on manual or instrument realignment, activation or release of the affected groups and finally rehabilitation of injured muscles using some of our ancillary rehab tools.

You need to determine which direction the knee cap is misaligned and strengthen the thigh muscle in the other side of the knee. Usually, the knee cap is misaligned to the outside so doing knee extensions(especially the last 5 degrees of extension) will strengthen the Vastus medialis and pull the patella into the groove better. Hope the info is helpful. Take care and be well.

Happy Holidays to you.
Thank you for posing this question. It is an interesting one, but challenging to answer with such limited information. Knee caps (patellae) are a sesamoid bone facilitating a lever for the movement of the leg and protecting the interarticular surface of the inferior femoral head and the superior tibial head. Given that the knee cap are located within a segment of the quadriceps muscle they only tend to migrate in a limited fashion. With proper orthopedics it is possible to both assess which direction it has migrated and how to unravel this such that there are proper kinematics. Feel free to contact our office so we can schedule an appointment where we can dedicate the time to understand what has been going on to lead to this and provide you the care you deserve to get you back to being your best self.