Static Quadriceps exercise: Health Benefits, Muscle Worked, How to Do?

Introduction:

• It is also known as isometric quadriceps exercise.
• It is an excellent exercise for osteoarthritis of the knee joints.
• A static quadriceps exercise is a type of exercise that involves the static contraction of a muscle without any visible movement in the joint.
• In this exercise, your quadriceps muscle is contracted and gets stronger.
• The quadriceps are the primary muscles for kicking, jumping, cycling, and running in sports activities, basketball that need jumps.
• In your everyday life, this muscle helps you to get up from a chair, walk, climb stairs, and squat.
• Decreased quadriceps muscle strength is associated with the presence of osteoarthritis of the knee joint.

Which muscle do static quadriceps exercise?

• Its name itself implies the name of muscle work.
• Quadriceps muscle group (Vastus medialis,vastus lateralis,vastus intermedialis, rectus femoris)
• This muscle is located in your front thigh.
• The Quadriceps muscle helps to pull your knee in extension and hip in flexion.

Health benefits of doing static quadriceps exercise:

• Helps to restore normal muscle tone
• Helps to strengthen quadriceps muscles in osteoarthritis
• Help to improve the stability of your knee,
• Helps to reduce the risk of knee injuries,
• Helps to improve athletic performance, and
• Make everyday movements easier to do.
• Helps to treat Patellofemoral stress syndrome
• Helps to treat Iliotibial band friction syndrome
• Helps to treat Patellar tendonitis or tendinitis
• This exercise mostly advisable after knee surgery

How do static quadriceps exercise?

• For this exercise, you have to sit against a wall. this exercise is mostly done for knee joint conditions.
• sit on the ground or on the plinth with your left leg extended in front of you.
• Place a small roll towel just below your left knee.
• Bend your right knee up and put your right foot flat on the ground. now flex your left foot and you have to tighten your upper thigh muscles.
• Press the towel by your right knee towards the ground. take your toes towards you while pushing the towel.
• Do not arch your back or hunch your shoulder joint.
• Hold the knee press for 7 to 10 seconds. then relax your leg.
• Repeat this 10 to 15 times.
• do this exercise two to three times a day.

When you not to do this exercise?

• If you feel any pain during exercise
• If your doctor advises you to take a rest.
• if exercise will increase your pain.

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803