WEBInitially start with basic strengthening exercises of the quadriceps and hips. Implement cross training (by utilizing a stationary bike or exercising in the pool, including walking and aqua jogging) as long as the activity doesn’t increase your pain. Focus initially on reducing swelling and regaining full motion in the knee without pain.
WEBStrength – Quadriceps, 7 Count. The quality of muscle contraction in this exercise is what counts the most, not just the ability to lift your leg. Tighten the muscle in front of your thigh as much as you can, pushing the back of your knee flat …
WEBSome exercises can help with quad tightness. Many such exercises can be done readily at home without any specific equipment like the exercises listed below. Seated long arc quad. Step 1 – Sit on a chair. Step 2 – Raise your leg slowly; try to pull towards yourself when you raise the leg and tighten the quadriceps. Step 3 –.
WEBIsometric Quads (Knee Extensions) 1. Sit in a sturdy chair with your feet flat on the floor. 2. Straighten your leg and tighten your thigh muscle. Hold this for five seconds. 3. Relax your muscle and let the foot slowly drop back to the floor, bending at the knee. 4. Be sure to do these on both legs, alternating one and then the other. 5.
WEBQuadriceps Strengthening. Inner Range Quads. Lay on back on a bed or couch. Place a small rolled towel or cushion under knee. Tighten front of thigh and lift foot off bed. Hold for 5 seconds and return foot to bed. Repeat 3 x 10 aiming for 5 seconds per repetition. Standing knee lock.
WEBEXERCISES. Begin in a seated position, resting back on hands. Goal. C. Wall Slides Feet should be shoulder width apart . Slowly lower to 45 degree of knee flexion . Patient can also squeeze a physioball between their knees. Frequency: 3 sets of 45-60 sec. Three times per week Goal: Improve quad and hip strength . Straight Leg Raise Flex quad ...
WEBQuadriceps Strengthening Exercises. Sit on top of a sturdy table with your lower legs hanging down. Place the straps of a large purse with weight (as prescribed by your physician) over the ankle of the affected leg. Note: Weight may be canned goods.
WEBThe following protocol provides an outline of exercises that can be completed as a home exercise program for a quadriceps strain. These are not the only exercises that may be completed, nor does each exercise need to be completed each day. Please see your athletic trainer for an individualized rehabilitation program
WEBGently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible. Target Muscles: The muscle groups targeted in this conditioning program include: • Quadriceps (front of the thigh) • Hamstrings (back of the thigh) • Abductors (outer thigh) • Adductors (inner thigh)
WEBQuadriceps Isometric Strengthening. Sit on the floor with the leg you are planning to strengthen straight, and the other knee bent. Contract the muscles in the front of your exercising thigh, pressing the back of the knee into the floor, and hold this position for 10-15 seconds. Slowly relax.