Quad Activation After Surgery
Wake up that quad!
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This exercise (quad set) is paramount to getting re-gaining active control your quadriceps muscles, which is the muscle on the front of your thigh. After an injury (which includes surgery), there is lots of swelling in the knee that accumulates. This swelling leads to a phenomena called arthrogenic inhibition, in which there is an inability to completely contract a muscle despite no injury to the muscle or innervating nerve. To combat this, lots of practice and developing a new “brain-body connection” is required. Follow this foolproof guide to wake your quad back up!
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✅ Laying on the ground or table and place a rolled up towel/shirt under your knee. This will act as a lever which will make it easier to activate your quadriceps muscle
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✅ Attempt to squeeze your quadriceps muscle using these cues
1️⃣ Really focus on squeezing your quad.
2️⃣ Sometimes touching the muscle, massaging it, or hitting it can help
3️⃣ Think about moving your kneecap up and into your hip socket
4️⃣ Push your knee down into the towel roll
5️⃣ Lift your heel off the table
6️⃣ Move your shin bone in the shape of a “J” by moving your knee down and your heel up at the same time
7️⃣ Squeeze both quadriceps at the same time
Happy quad setting! #quad #ACLr #ACL #quadset
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #correctiveexercise #stretching #crossfit #longevity #movement
