Knees - How to be Pain Free

Knee problems tend to affect many and most of us. Chronic knee pain can affect daily life and take enjoyment out of everyday tasks, like walking your dog or going for a run. A simple strategy for taking care of your knees is having strong quad muscles. 

There are three exercises that help strengthen those thigh muscles; keeping the kneecap (patella) track correctly within the joint. Quad sets, terminal knee extension, and straight leg raises will quickly become your knees best friends. Watch the Videos for Further Instructions . These are great to perform before you get out of bed in the morning and before you go to sleep at night.  Of course these can be done anytime during the day.

Quad Sets:  

Tighten the thigh muscles while the knee is straight. You can do this standing, long sitting, or even lying down in bed. 

Repeat 10 times.


Short Arc Quads   

Creating a slight bend in the knee with a pillow. Slightly bend and then straighten the knee moving the foot up and down, emphasizing the inner muscle of the quads.  Repeat 10 times.


Straight Leg Raise 

Position one bent knee with the foot flat on a bed.  Have the other leg straight.  With a quad set holding the straight knee tight, lift from the hip bringing the foot about 4 to 6 inches off the bed. Repeat this 10 times.




If knee pain persists after trying these exercises, don't hesitate to make an appointment at The Therapy Center of Hendersonville for an evaluation.

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