WHY: The goal of this exercise is to strengthen all the muscles in your hips and thigh in a safe and effective way when you may not be able to put full weight on your leg yet.
HOW: Start first by squeezing your entire thigh, trying to fully straighten your knee. Hold this contraction. Then either: lie on your back and lift your leg up in the air; lie on your unaffected side and lift your leg up in the air; lie on your back and lift your leg up in the air; lie on your affected side and lift your leg up in the air.
FEEL: You should feel all the muscles in your thigh and hip working to perform this exercise.
The Long Arc Quads exercise is designed to help strengthen your quadriceps muscles in the front of your thigh. These muscles are important for improving knee extension ROM and activities of daily living including standing, walking, and sitting.
– Position yourself with your feet hanging off the edge of a surface such as your bed, table, or chair with your knee positioned right at the edge
– Kick your leg straight by squeezing your quadriceps muscle and hold your knee as straight as possible
This stretch is designed to stretch the back of your knee. It is important to stretch these to help regain knee extension range of motion
– Position yourself seated in a comfortable position with a chair in front of you
– Place your affected leg up on the chair with your heel supported on an elevated surface such as a chair
– Let gravity naturally pull your knee down so that your leg straightens and your knee is moving into extension
WHY: This exercise is to strengthen your glutes and to work on your core stability.
HOW: Start by lying on your side with your knees raised up a little, halfway up to your chest. First, tighten up your stomach muscles. Next, squeeze your glutes. Next think about rotating your knee up and backwards. Do not let your hips rotate backwards at any time.
FEEL: You should feel your core and side glutes working.
• This exercise (quad set) is paramount to getting re-gaining active control your quadriceps muscles, which is the muscle on the front of your thigh. After an injury (which includes surgery), there is lots of swelling in the knee that accumulates. This swelling leads to a phenomena called arthrogenic inhibition, in which there is an inability to completely contract a muscle despite no injury to the muscle or innervating nerve. To combat this, lots of practice and developing a new “brain-body connection” is required. Follow this foolproof guide to wake your quad back up! . ✅ Laying on the ground or table and place a rolled up towel/shirt under your knee. This will act as a lever which will make it easier to activate your quadriceps muscle . ✅ Attempt to squeeze your quadriceps muscle using these cues 1⃣ Really focus on squeezing your quad. 2⃣ Sometimes touching the muscle, massaging it, or hitting it can help 3⃣ Think about moving your kneecap up and into your hip socket 4⃣ Push your knee down into the towel roll 5⃣ Lift your heel off the table 6⃣ Move your shin bone in the shape of a “J” by moving your knee down and your heel up at the same time 7⃣ Squeeze both quadriceps at the same time
This exercise is paramount to regaining active control of your quadriceps muscle and to strengthen the muscle on the front of your thigh.
Tighten your quadriceps muscles on top of your thigh first. You should aim to straighten your knee completely by tightening your muscle.
Keeping your quadriceps muscle activated, slowly lift your straight leg in the air to equal the height of your opposite knee
Slowly lower to the ground or table. Then relax and repeat again.
The key here is that you fully activate your quadriceps muscle before lifting your leg in the air. Your knee should stay completely straight as you lift in the air