Quadriceps Sets

What it does

Swelling and pain inhibit the quadriceps, so it can feel impossible to tighten. Repeated static contractions restore activation, reduce muscle loss and help the knee straighten fully.

It is a regular part of rehab plans for total knee replacement, ACL tear and meniscal injury, and it features in our knee pain physiotherapy programmes.

How to do it

1. Sit or lie with your leg straight, a small rolled towel under the knee.
2. Tighten the muscle on the front of your thigh to press the knee down into the towel.
3. Your kneecap should move slightly upwards.
4. Hold 5 to 10 seconds, then relax fully.

How much

10 repetitions, every hour or two while awake in the early days after surgery, then 3 times a day.

Common mistakes

• Tightening the buttocks instead of the thigh.
• Holding the breath.

Stop and check with us if

• Calf pain, swelling or redness appears after surgery. It can indicate a blood clot.

Frequently asked questions