Positioning for quad sets exercises. Contract the quads and hold the contraction for 10 seconds, if necessary trying to push the knee down onto the bed.
Bending the knee slightly with a soft towel or foam will help the exercise.
What are the quads muscles?
This photograph shows a well-contracted quads muscle.
The word 'quadriceps' means 'four heads' and they comprise the muscles of the 'lap'. Although they come together at the quadriceps tendon at the kneecap, the four parts of the muscles originate separately.
The largest of the four muscles is the rectus femoris.
Quick linksQuads muscle inhibition
Impaired functioning of the quads muscle group is thought to arise from central nervous system alterations that can occur after knee injury as a protective mechanism to prevent further injury.
There may be no actual injury to the muscle itself - it may just become reflexly inhibited.
Peer-reviewed papersQuote from peer-reviewed paper:
"...the finding that effusion leads to quadriceps inhibition during a quadriceps contraction is worth highlighting."
Citation: Palmieri-Smith RM, Villwock M, Downie B, Hecht G, Zernicke R. Pain and effusion and quadriceps activation and strength. J Athl Train. 2013 Mar-Apr;48(2):186-91. doi: 10.4085/1062-6050-48.2.10. Epub 2013 Feb 20. PMID: 23672382; PMCID: PMC3600920.
Early knee rehabilitation
Early knee exercises focus on regaining muscle control and then gradually building up range of motion - and lastly strength and control.
Quick linksForum discussions
- "Re: ruptured patellar tendon (with discussion on rehab)"
Patients discuss rehabilitation issues.