My knee just dislocated from practically nothing

Sooo I was dancing, a VERY simple dance where I just shimmy my legs back and forth, just to be silly. I was in no way straining myself, or even using that much effort in the motion.

However, the three days prior to this, I had to stay very stationary so that I could keep an eye on the kittens that my cat just had. I am usually really active, so it seemed that basically sitting on my ass for three days straight made my knee start to feel sore. Nothing too crazy, just slight discomfort when bent, especially when I'm sleeping.

So yeah that knee basically decided to commit while I was dancing. It dislocated with a horrible-sounding crack, and I fell like a sack of potatoes. At the impact of falling on my mattress (Thank god I was dancing on my bed) it instantly popped back into place. The pain of dislocating and then popping back in the span of two seconds was searing. But after a few minutes of writhing, the pain started to subside.

Now I can barely walk, but I'm not in agony anymore. I'm staying off the leg, using a solid wooden wizard staff that I made as a cane.

Can anyone tell me what the flip just happened? Like I said, it dislocated from literally nothing. I'm not mad, just confused, and I want to know what tomfoolery is going on inside my body. Please and thank you.

I am a 22 year old trans man so 22M AFAB, on testosterone for going on 9 months (The not intramuscular kind, I forgot what it's called. Sub-somethingorother.). I weigh 185 pounds, and I'm 5'7. I'm what I like to call squishy-fit. I'm muscular and have energy, but I have a healthy layer of fat. I smoke weed regularly for my epilepsy, and I'm white.