Quad Sets - Strong Leg Foundation

Quad sets. Love em or leave em. Unfortunately, most leave them for several reasons...

• They are too painful (especially in the early stages of a total knee replacement
• They seem trivial
• They can seem impossible if you don't have the strength or range of motion

So, let's figure out what we need to do with this simple, yet essential exercise.

The quad set is designed is designed to help you learn how to contract or flex your quad muscle. This is actually 4 muscles that work as a team. It is an essential exercise especially after knee or hip surgery, when the quad muscle tends to "check out for lunch."

To do this exercise correctly, you need to be able to tighten up your thigh muscle and be able to straighten your knee most if not all of the way.

The best way to do a quad set is to simple push your knee into the floor or surface you are lying on. You can do this sitting or lying down. This tightens the thigh muscle (quads). Once you have a good, solid contraction, hold it there for at least 10 seconds. No skipping the hold. Holding this contraction actually builds strength.

Problems come into play when the exercise is painful to do or impossible due to weak muscles or lack of rang of motion. Here are some tips to work around those problems.

Weak Quads and Loss of Motion
If your quads are so weak that you can't see them stirring at all, try tapping on the top of your thigh with your fingertips. This has proven helpful in my experience.

You may think you have enough range of motion when in fact you are somewhat limited. Place a small towel fold) under your knee so that you can actually feel something under you knee and then push into that. I have seen in the past, that sometimes there is psychological block if a patient anticipates any pain. This towel roll/fold will keep the knee joint from moving too far yet, allow the quad to push against the towel.

As a physical therapist I would rather see you start out doing any exercise pain free. And, if this means putting a roll under your knee to support the knee joint at the point where it is not painful, that is where you should start.

As your knee heals, your quad gets stronger and your activities through the day increase, you will find that your towel roll or fold will need to be thinner and thinner.

Remember, you need to be able to do a full quad set with full range of motion before moving on to a straight leg raise!

If you have not received our e-course on doing straight leg raises right, get it here.

If you are looking for more of a workout routine to follow to get back into shape following your hospital stay, please visit our
online personal training site.

We will send you a daily email (based on your set preferences) on the Fitness Tip and Exercise of the Day. It's a great and effective way to stay plugged in to fitness and staying on the path to reach your goals.

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