A Simple Quads Home Program

Reference:Jam B, APTEI The Knee Complex. www.aptei.com

Sometimes clinicians (including myself) have a tendency to abandon simple exercises for more ‘fancy’ complicated but more ‘trendy’ ones.

Wall sits for example are an easy exercise requiring no equipments other than a wall. I have found it an effective exercise to prescribe to my 80 year old or my 12 year old patients whom I feel could use a bit of quads bulk!

The great thing about wall sits is that the patient is in full control of not producing any knee pain during the exercise.

Important Point #1: Do NOT let the knees pass over the ankles, it is the difference between having knee pain or no pain! Basically the tibia should stay vertical the whole time.

Important Point #2: Flex the knees only to the point where there is absolutely no pain. There is no need to flex to 90�, 45� or 60�of knee flexion is sufficient.

Important Point #3: Push the feet down hard as if standing up, to make a strong isometric quadricepts contraction. Hold for 10 seconds repeat 5 times. Usually by the 3rd repetition a burn in the quads is felt.

Important point #4: You may progress the exercise by using an unstable gymball instead of a smooth wall (not recommended for the senior population!). You may also progress by holding 3kg dumbells.You may ultimately progress by doing single leg wall sits, hold for 10 seconds, repeat 5 times.

Posted on: July 02, 2010

Categories: Knee

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