Knee dislocation...help!

Having dislocated my kneecap twice (it would have been once but I didn't do the physio the first time round), all I can suggest is that it's probably important to increase the amount of exercise you do gradually, and not to put too much strain on the knee too early. It's important to rest the knee when it hurts or the muscles get tired, to maximise the chances of a full recovery. Unfortunately, after a dislocated kneecap you are bound to get occasional aches and pains in the knee and the joint will probably never be quite as good as it was. But having said that if you have a strong quad on that knee like you said, the chances of subsequent dislocations are significantly reduced. Wearing some kind of flexible knee brace/support might help take some of the strain off the joint, and if it hurts or is sore, it might help to put ice on it now and again. As for the quad muscle on that knee, just make sure that each part of the quadriceps is equally strong by varying your knee exercises (eg in the gym), especially the medial side of the muscle just above the knee (VMO)-I think it stands for vastus medialus oblique or something like that. This is important as imbalances in muscle (quadriceps) strength can increase the likelihood of dislocation. Finally, although I've done my best to help, you should really see an OS or a general doctor or physio at the very least as they can give you proper medical advice and a diagnosis (as you know). Best of luck-hope everything goes well for you!