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.
WEBQuadricep Exercises. Strength – Quadriceps, Isometrics. Non-weight Bearing. Lie flat or sit with your leg straight. Tighten the muscle in the front of your thigh as much as you can, pushing the back of your knee flat against the floor. This will pull your kneecap up your thigh, toward your hip. Hold the muscle tight for 10 seconds.
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. 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.
WEBSTRENGTHENING Quadriceps 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. This is one repetition.
WEBKnee extension machine (quadriceps extensions): while providing effective exercise for the quadriceps muscles, this exercise places high levels of stress on the kneecap joint. Please use caution and stop using this machine if you are experiencing any pain, clicking or grinding in the knee.
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)
WEBLower Extremity Strengthening Home Exercise Program. Closed Chain, Standing. 1. Quadricep Set (quadriceps are the front thigh muscles): Standing. 1. Heel strike — leg forward, ankle bent, heel contact, tighten quad . 2. Midstance — with slight bend in knee and foot flat on the floor, tighten quad . 3. Heel off – leg behind, heel off floor,
WEBQuad-Strengthening Exercises. Wall Slides. Find a slick, vertical surface such as a door. Stand with your back against the door and your feet about 12 inches away from the door. Make sure you are wearing shoes or socks with grip …
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.