Quad Sets

Quad Sets

โ€ข 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 โ€œbrain-body connectionโ€ is required. Follow this foolproof guide to wake your quad back up! . โœ… 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 . โœ… Attempt to squeeze your quadriceps muscle using these cues 1โƒฃ Really focus on squeezing your quad. 2โƒฃ Sometimes touching the muscle, massaging it, or hitting it can help 3โƒฃ Think about moving your kneecap up and into your hip socket 4โƒฃ Push your knee down into the towel roll 5โƒฃ Lift your heel off the table 6โƒฃ Move your shin bone in the shape of a โ€œJโ€ by moving your knee down and your heel up at the same time 7โƒฃ Squeeze both quadriceps at the same time
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