Strengthening the quadriceps and knee muscles

The quadriceps are a large group of thigh muscles that go from the front of the thigh to the knee. These strong muscles together facilitate the bending or raising of the hip joint and the straightening of the knee.

complications caused by weak quadriceps muscles

People with weak quadriceps also often suffer from knee problems. The most common problems arising from the weakness of the quadriceps muscles are:

• Patellofemoral stress syndrome
• Iliotibial band wear syndrome (runners knee)
• Tendonitis (inflammation of the tendon) of the knee patella or tendinosis
• Analysis of knee tendons
• Abrasion of the meniscus of the knee

Sporting movements of quadriceps muscles

Performing strengthening and stretching movements of the quadriceps muscles is necessary to prevent the above complications.

Walk and warm up

Walking doesn't seem like a good idea when your knees are sore or dry, but it's actually one of the best quad exercises that can reduce joint pain, strengthen leg muscles, and increase flexibility.

short arc of quadriceps

The short arc movement of the quadriceps muscles is a suitable method for focused contraction training of the quadriceps muscles. The steps to perform this movement are as follows:

Lie on your back and support your knees with a small coffee can or rolled towel.

Slowly straighten the bent knee completely.

Contract the quadriceps muscle and hold it for 5 seconds.

Lower the foot slowly.

Wall sliding

Stand with your back against the wall and spread your legs shoulder width apart. Slowly bend the knees and simultaneously count to 5 and slide the back of the body against the wall until the knees are bent at a 45 degree angle. Stay in this position for 5 seconds.

Terminal stretch of the knee

The terminal knee stretch is a simple and effective way to strengthen the quadriceps muscles while standing. This exercise is practical, because the quadriceps muscles bear the weight of the body while doing it.

You need a resistance band to perform this stretching movement. The steps to perform this exercise are as follows:

Tie a resistance band around a fixed and stable object at a height where you can throw it around your knee.

Put the leg you want to train inside the created loop.

Stand facing the support, wrap the resistance band around the knee and bend the knee slightly.

Slowly straighten the knee and transfer pressure to the bar. The resistance band should prevent knee straightening to some extent.

After straightening the knee and pressing the band, stay in this position for 3 seconds.

Slowly bend the knee slightly again.

Hamstring muscle stretching

Stretching exercises or increasing the range of motion keeps the muscles active. To perform the movement, lie down, throw the sheet around the right leg and lift the leg by holding both ends and pull it. Stay in this position for 20 seconds. Repeat the movement twice and then switch legs.

leg stretch

Hold on to the chair to maintain balance. Bend the right leg and take the left leg back one step and straighten it slowly. Press the left heel into the floor until you feel a stretch in the back leg. To increase the stretch, lean forward and bend the right leg more. Do not let the right knee go ahead of the toes. Stay in this position for 20 seconds. Repeat the movement twice and then change the position of the legs.

Raise the leg flat

To perform this strengthening movement, lie on the floor and support your elbows. Bend the left knee and keep the sole of the foot on the floor. Raise the right leg straight so that the tip of the toe is facing up. Contract the thigh muscles of the right leg. Use your thigh muscles, not your back, to slowly and gently lift your leg. Hold the leg up for 5 seconds. Slowly lower the leg while the thigh is still contracted.

Hip joint marching in a sitting position

Sit straight on the chair. Keep the toe of the left foot on the ground and raise the heel. Lift the sole of the right foot off the floor and keep the knee bent. Hold the right leg in the air for 5 seconds. Lower the leg slowly. Repeat the movement 10 times. Rest and repeat the movement 10 more times. Then move the legs.

pillow press

This movement strengthens the inner leg muscles, which support the knees. Lie on your back, bend both knees. Place a pillow between your knees. Press the knees together and press the pillow between them. Stay in this position for 5 seconds. take a rest Repeat the movement 10 times. Rest and then repeat the movement 10 more times.

Heel lift

Hold the back of the chair to maintain balance. Stand up straight, lift your heels off the floor, and place your weight on the toes of both feet. Stay in this position for 5 seconds. Lower both heels slowly. Repeat the movement 10 times. take a rest Repeat this movement 10 more times.

Raise towards the side of the foot

Hold the back of the chair to maintain balance. Put the weight on the left leg. Raise the right leg to the side and out. Keep the right leg straight and contract the outer leg muscles. Do not slouch. Lower the right leg and relax. Repeat this movement 10 times. take a rest Repeat the movement 10 more times and then switch legs.

climbing the stairs

This movement makes the legs stronger for going up and down the stairs. Stand in front of a sturdy step, place both feet on the floor. First put the left foot and then the right foot on the step, stand straight on top of the step and place the soles of both feet flat on the step. Now, go down the stairs in reverse order, i.e. first the right foot and then the left foot.