Isometric Quadriceps Activation

 

Instructions:

  • Place your affected knee on top of a rolled up towel.
  • Gently start to straighten your knee in order to activate the quadriceps (don’t hyperextend the knee).
  • You should feel the muscles on the front of the thigh working.
  • Slowly start to increase the intensity of the contraction from 25-50-75-100% maximal contraction but make sure that it remains pain-free.
  • Hold for 20-40 seconds.
  • Rest for 10 seconds.
  • Repeat 4x.
  • Complete 2x/day.