United KingdomIt actually is a good idea to make sure the knee cap moves around well. Just sit with your leg at rest and out straight, preferably on the settee or something. Then put your index fingers either side of it and gently just waggle it side to side! That's all you really need to do. Later, as you get used to it, be a bit firmer. But you don't need to overdo it. It will gain you nothing much.
