Quad Exercises for Knee Injuries
Knee injuries are common among individuals of a variety of ages and activity levels. Knee injuries can be the result of a direct injury or overuse, according to the Sports Injury Clinic. Knee injuries can result in dislocation, fractures, sprains or damage to ligaments and cartilage. Since your quad muscles control the movement in your knee, exercising your quad muscles can be beneficial in strengthening your knee. You should always consult your doctor before beginning quad exercises with a knee injury.
Quad-strengthening contractions can help to strengthen your thigh. Sit on the edge of a chair with your back straight. Extend your legs so that your heels are only touching the floor. Try to keep your knees straight or as straight as you can possibly keep them with a knee injury. Tighten your thigh muscle. Hold this position for 10 seconds. Relax for a few seconds and repeat. You should complete this exercise for one set of 10 repetitions. The National Academy of Sports Medicine, or NASM, recommends completing this exercise several times each day.
To complete a partial squat, stand up with your back straight. Your knees should line up with your hips, and your feet should be flat on the floor facing forward. Slowly lower your buttocks, as if you were sitting in a chair. The NASM advises you to never move your knees farther than a 90-degree angle. Hold this position for a 5-second count. Complete one repetition of 10 partial squats. If you feel any pain, stop this exercise immediately.
Lie flat on your back on the floor or on an exercise mat. Bend one of your knees at a 90-degree angle. Your foot should remain flat on the floor with your toes facing forward. Your other leg should remain flat on the ground and fully extended. The extended leg should be lifted so that it is the same height as your bent knee. Hold your leg up for a count of 3 seconds. Repeat one set of 10 repetitions for each leg.
Side lunges are designed to target your quads, hips and buttocks, according to the NASM. Side lunges can alleviate pain that would be felt with a knee injury during a normal lunge. Stand with your legs wide and your feet facing forward. Keeping your back straight, lunge to one side. Your knee should be bent on this side. The other knee should be kept straight. You should feel a stretch in your thigh. Hold this position for a few seconds. Resume the starting position and complete one set of 10 repetitions for each side.