Perform Progressive Quadriceps Strengthening and VMO Activation

Tools needed: Resistance bands, stability ball, foam roller.

1. VMO Activation: Perform terminal knee extensions by placing a rolled towel under the knee while seated; straighten the leg fully, squeezing the inner quad muscle for 5 seconds.
2. Closed-Chain Exercise: Perform wall squats with a stability ball between the lower back and the wall, ensuring the knees do not cave inward.
3. Hip Stabilization: Use resistance bands around the ankles to perform side-steps to strengthen hip abductors, which prevents lateral patellar drift.

Verify the fix: The range of motion should increase, and the sensation of instability during deep flexion should diminish over 6-8 weeks of consistent, controlled physical activity.

Sources