The best way to stop the knee cap from rubbing on the sides of the femoral groove is to stabilize and tighten the patellar tendon (the tendon that holds the knee cap in place). This can easily be done with the use of a patellar tendon knee strap.
Although this ‘tendon’ is technically a ligament, I am referring to it here as a tendon so that you are not confused when you try to purchase a ‘ligament strap’ and no one knows what you are talking about.
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