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HealthInfo West Coast-Te Tai Poutini

Quadriceps exercises

If you have any questions or problems with these exercises, see your physiotherapist, doctor or orthopaedic nurse.

If you're in a range of movement brace, you'll have a compression stocking under it to protect your skin. Wear the compression stocking like a sock. It shouldn't have any wrinkles in it. Remove it at night.

If you're in a brace, you can only do exercises 1 and 2.

Exercise 1

  • Lie or sit on the floor or bed.
  • Brace your affected knee hard into the bed.
  • Try to get your toes into an upright position.
  • Hold the position for 10 seconds then relax.
  • Repeat 10 times.
  • Do this exercise three to four times a day.

Exercise 2

  • Brace your affected knee into the bed.
  • Lift your leg, keeping your knee straight and your toes upright (pointing towards the ceiling).
  • Hold the position for 10 seconds then relax.
  • Repeat 10 times.
  • Do this exercise three to four times a day.

Exercise 3

Don't do this exercise unless your physiotherapist tells you to.

  • Place a firm roll under your thigh, for example, one or two rolled up towels.
  • Lift your heel to straighten your knee and keep your toes in an upright position.
  • Hold the position for 10 seconds then relax
  • Repeat 10 times.
  • Do this exercise four to five times a day.

 

Written by Orthopaedics Outpatients Department and Physiotherapy Department, Christchurch Hospital. Adapted by HealthInfo clinical advisers. Last reviewed August 2018.

Sources

Page reference: 33107

Review key: HIHIL-240273