Quadriceps (thigh) strengthening exercise

While sitting in a chair, straighten your leg and hold. Repeat 8 to 12 times with each leg. Do every day, up to 3 times a day. When this thigh-strengthening exercise becomes easy, you can add a light weight to your ankle. Quadriceps Strengthening Rest leg over small towel roll. Tighten quadriceps muscle on front of leg, trying to push back of knee downward. Do not allow the heel to lift off the table. Hold contraction for 5 seconds, perform 15 repetitions, 1 to 2 times a day. Begin after week one

1. Straight-leg raise: sitting Get into the habit of doing this every time you sit down. Sit well back in the chair with a good posture. Straighten and raise the leg, hold it for a slow count to 10, then slowly lower it. Repeat this several Exercisestimes with each leg at least 10 times with each. If this can be done easily, repeat the exercises with a weight on the ankle (buy ankle weights from a sports shop or improvise, for example with a tin of peas in a carrier bag wrapped around the ankle). 2. Straight-leg raise: lying Get into the habit of doing straight-leg exercises in the morning and at night while lying in bed. With one leg bent at the knee, hold the other leg straight and lift the foot just off the bed. Hold for a slow count of 5 then lower. Repeat with each leg 5 times every morning and evening. 3. Muscle stretch At least once a day when lying down do the following exercise. First, place a rolled-up towel under the ankle of the leg to be exercised. Then bend the other leg at the knee. With the straight leg, use your leg muscles to push the back of the knee firmly towards the bed or the floor. Hold for a slow count of 5. Repeat with each leg 5 times. Not only does this exercise help to strengthen the quadriceps muscles, but also it prevents the knee from becoming permanently bent. 4. Clenching exercises During the day, whether standing or sitting, get into the habit of clenching and releasing the quadriceps muscles. By constantly stimulating the muscles, they become stronger.

MORE ( MUSCLE ) WORK , FOR THE SAKE OF YOUR KNEE STABILITY Your knee stability does not have the advantage of being a ball in a socket structure like your hip joint. The knee joint comprises a rounded bone sitting on top of a flat bone, subjected to very large forces tending to knock it off it's perch. Twisting is probably the most likely movement to cause trouble. This can be as simple as turning around in the shower, or as violent as twisting suddenly when the foot is planted on the ground in a football match.

Quadriceps muscle strengthening tips

Despite its' strong ligaments, our knee stability still depends a lot on having a strong quadriceps muscles. Immediately we start to limp, because of a sore knee, the Quadriceps muscle on the front of our thigh begins to waste away from disuse. Measure the diameter of your thighs with a tape measure, about a hands' span above your knee. Sit with both legs in the same position, and mark both with a Biro the same distance from your knee. Measure them here. You should be bigger on your dominant side. Record the position and the measurements, for later comparison. Over the next few days, please work hard at developing a new habit. WHEN SITTING, LIFT YOUR FOOT Whenever you are sitting anywhere, take your foot off the floor. Alternate sides if both your knees are sore. Place a notice somewhere you sit often, to help remind you. Replace the notice often, to ensure you keep noticing it. It requires a lot of work to keep Quadriceps toned up and prevent it from wasting. If you are sitting and your hands are free, you can ramp up this exercise. Sit well back on a padded chair and clasp your hands beneath the thigh. Lean your forearm on the other thigh a bit. Hold your foot out in front of you, with your knee fully straight. Using your hands to support the thigh may help to avoid getting a sore back from this exercise. Lifting something on your foot with extra weight, increases this further. Start with about one pound weight, and slowly increase it up to even 20 lbs. (for football players.)