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My party trick is to stand up straight and relax so that the patella hangs loose from the femur then tap the patella against the femur for a loud metal against plastic noise.
PS - static squats against the wall with an exercise ball behind your back.
Hi Dave33 (and anyone else interested). Well done on your recovery to date. Hopefully there's still some improvement to come yet. Are you going to get the other knee done? Not much to report from me. Mountain biking still improving. I've abandoned my previous rule of keeping at least one wheel on the ground at all times. Too limiting. I've moved onto tracks that require good 'drop' technique. Otherwise it's a face plant at speed. That means a lot more load on the knee although the suspension soaks up most of the landing. Anyway, the main message is that my patellofemoral joint is not the limiting factor. I haven't been hiking this summer. Too much else to do although I suspect I might have been limited by my missing medical meniscus. Hard to tell without trying. I'm due a few days skiing in three weeks. That wasn't very successful last winter so I'm hoping for better. Again though, I don't think it's the PFJR that's the issue with skiing - its weight bearing through the missing meniscus.