Quadriceps Exercises For Knee Pain


The quadriceps are responsible for the movement of your kneecap and the straightening of your knees. These muscles are essential for running, standing up and walking up both hills and stairs. Quadriceps exercises for knee pain are ways for you to strengthen and stretch these muscles in order to provide your body and knee with stability, balance and required strength.

Quadriceps Stretching

  • Do quadriceps curls. Hold onto the back of a chair while standing. Bend your knee. Grab a hold of your foot, and bring your heel to your hip, states bigkneepain.com. Keep your knees together. Make certain not to arch your back. Hold for 30 seconds. Return to original position. Repeat five times.

    Do water kicks. Include water's healing effects as part of your quadriceps exercises for knee pain. While in waist-deep water, put your back against the pool side. Lift your arms, and place them on the pool's side. Kick your feet, and lift your body until it is almost floating on the water. Begin to do leg kicks. Do whatever speed is comfortable for you. The water's buoyancy and natural resistance, according to dummies.com, will lessen your knee pain while you are stretching and strengthening your quadriceps.

    Start rocking. Sit in a rocking chair. Place your feet firmly onto the ground. Start rocking forward as you stretch your quadriceps. Hold for five seconds. Rock back with the chair. Repeat the rocking motion for five minutes to start. Increase your duration as you progress in your quadriceps exercise for knee pain program. An alternate method of this exercise involves sitting in a firm chair and scooting your body forward until you feel your quadriceps stretch.

Quadriceps Strengthening

  • Do isometrics. While sitting in a comfortable chair, place your feet onto the floor. Keep your knees straight, states bigkneepain.com. Tighten your thigh muscles. Hold for 10 seconds. Release. Relax for three seconds. Do 10 repetitions. Do this quadriceps exercise for knee pain throughout the day.

    Sit in a firm chair. This quadriceps exercise for knee pain is another isometric maneuver. Extend your legs in front of you, with your heels only touching the floor. Keep your knees as straight as possible. Tighten your thigh muscles. Hold for 10 seconds. Relax. Do 10 repetitions, states the American Academy of Orthopedic Surgeons.

    Do a wall squat. According to the American Academy of Orthopedic Surgeons, stand with your back, head and hips against the wall. Tighten your abdominal muscles the entire time you perform this exercise. Move your feet about two feet from the wall at hip-width distance apart. Slowly slide down the wall. Slide until you are almost in a sitting position. Hold for 5 to 10 seconds. Slowly slide back up the wall, returning to original position. Repeat.


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