High Riding and tilted patella HELP!!!

Hi,
Please help i have been told that i have a high and tilted patella which is mal-tracking).
Background.... I dislocated my right knee 7 years ago i put it straight back in and never went to hospital was more or less better in 6 weeks, 2 years after dislocationi could do basically anything i could do before without any problems, (only running would make my knee feel loose.)
However for the past 2 years i have steadily been getting worse (i use to have a job standing and walking all day) but now and for approx 3 years i work on eBay and sit at a computer basically all the time with litle exercise. Approx 2 years ago i started getting occasional discomfort under/around my kneecap never always in the same place but always somwhere around my knee cap. It has progressively been getting worse and also my knee clicks a lot now when standing after sitting for a while or just straightening my leg in bed it will click (all the time) i fear this is damaging the caritlidge etc. I have a tight ITB band and have for approx 4 months been exercising my legs more than normal but my knee feels worse now than before i started. Is strengthening my quads not going to pull my kneecap higher???? as i am not sure if this is what is happening, also no amount of massage to the ITB seems to do much and 3 days ago my knee felt very unstable and has gone from clicking to "clonking" after sitting with knees bent it now seems to clonk back into place when i straighten. (i now sit with my legs out stretched and do not sit with legs bent unless i have to)
What i want to know is can this be corrected with more exercise??? I am fed up, feel useless, i can no longer squat of knee without pain under kneecap and at the out side of my knees. I can't ride a bike as every time i pedal my knee will click. I hate being like this, at the mo even walking is "scarey" as just feels unstable.
Please tell me what i can do to correct this,i never use to be like this even the first 4 years after dislocation was ok. It is since i have started working at a computer.
Please reply and let me know if this can be corrected without any surgical intervention (too many horror stories)
Sorry for waffling, hope this all makes sense ( i haven't re-read before posting)
Thanks Laura x

due to your knee dislocation . you might have ACL injury and chondromalacia patellae and maltracking of the patella , after the injury you must have MRI to reveal any soft tissue injury .

due to instability in running this means high propabiltiy of ACL tear due to rotational instability.

and what about chondromalachia and maltracking .these make Iliotibial band always tight so what you will need are Quadriceps strenthening espically vastus medails by concentrate on terminal extension of the knee and proper stretching of IT band and deep fricition massage to realease it. and you must wear a brace for maltracking of the patella to avoid any further dislocation of patella.

so you must first see orthopadic surgery for MRI of that knee to exclude any soft tissue injury after you tell me about that report everything will be ok .

hi friend
please inform me what all exercise ur doin n what all has been suggested? and one more thing quads is the bigger muscle around knee joint so its the only survival doest matter it shows patella deformity but help ur knee

Hi, i do straight leg lifts (just lying in bed and raising my whole leg off bed straight and hold for 10-20 seconds then repeat with other leg repeating a few times.) I also have started doing resistive exercises, using an elastic rubber thing and hook it round the leg of a table put it round my ankle and using my leg straight to feel resistance whhile working my quads.