Okay so a couple days ago I popped my knee cap out of position, it was ony dislocated for a couple?

... of seconds until it went back in by itself, it was sore straight after and for a couple of days but now the pain has gone away. But during the mi

... of seconds until it went back in by itself, it was sore straight after and for a couple of days but now the pain has gone away. But during the middle stages of when pain started going away every time I extended my right leg to take a step I feel a significant pop or somewhat crick located at the back of my leg on the left side, it felt as if there was a tiny swelling there so I've been putting ice and deep heat pads on, I would feel as if they were working once I took it off from under my leg but then the crick would just come back, the swelling seems to be gone but the crock remains, I've also massage the point and done hamstring stretches since it's located on the lowest point of my hamstring (if I'm thinking where my hamstring is is correct) but nothing, I plan to see a physio but I just want to see if there is anything I could do myself because it is so annoying and uncomfortable everyg time I take a step

or:... of seconds until it went back in by itself, it was sore straight after and for a couple of days but now the pain has gone away. But during the middle stages of when pain started going away every time I extended my right leg to take a step I feel a significant pop or somewhat crick located at the back of my leg on the left side, it felt as if there was a tiny swelling there so I've been putting ice and deep heat pads on, I would feel as if they were working once I took it off from under my leg but then the crick would just come back, the swelling seems to be gone but the crock remains, I've also massage the point and done hamstring stretches since it's located on the lowest point of my hamstring (if I'm thinking where my hamstring is is correct) but nothing, I plan to see a physio but I just want to see if there is anything I could do myself because it is so annoying and uncomfortable everyg time I take a step

or:I'd advise you to try walking it off, do some gentle exercise to ease any muscles back into place that may have been put out of place by the dislocation. You could try some slow step climbing or a gentle hill walk, something to stretch the lower leg muscles. If it hurts a lot though or seems to be making it worse I'd leave off the exercise and, as you already said, see what the physio says. personally, I hate these kinds of injuries as there always seems to be so little you can do to make them better quickly or at least get a specific cure... good luck with it though.

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