Short Arc Quad Exercise
The short arc quad exercise is a great knee exercise that targets the muscles of the upper thigh (Quadriceps Muscle). In some cases, the long arc quad exercise can cause pain under the kneecap. For those who have discomfort during the long arc quad, the same exercise can be performed in a modified position. While lying on a flat surface, roll up a pillow and place it under the knee to be exercised. From this bent position, straighten your knee while pulling the toes and ankle back towards you. Moving in this modified range of motion places decreased stress on the knee and is a good option for those unable to perform the long arc quad exercise. Watch the video below for a visual description on how to perform this exercise.
What is Knee Pain?
Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.
Common Causes of Knee Pain
Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, lack of use, injuries such as sprains or strains, sitting in a constrained area, or sitting on knees for a prolonged period.
Home Treatments
If you have swelling, lack of mobility, sharp pain, or lack of stability it is recommended that you seek medical attention for your knee pain. The treatment below is only a first aid measure. Seek a medical providers advice before beginning any other treatments.
Rest - Discontinue activities causing or increasing your knee pain
Ice - Apply ice to the affected area to reduce swelling and pain. Apply for no more than 20 minutes at a time to avoid nerve or tissue damage. A good rule, 15 minutes on, 45 minutes off.
Compression - Using an ACE bandage or knee compression sleeve to reduce fluid build up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg.
Elevate - To reduce swelling elevate the knee while seated or laying down by propping some form of bolster, like a pillow, under your knee.
Exercises for Knee Pain
In physical therapy we use exercises to strengthen and stabilize the knee to help reduce knee pain and improve knee function. We progress these exercises based on the recovery of the affected area and patient’s tolerance. Here are some knee exercises that we use in treating knee pain and can be easily performed at home. Please consult with a medical provider before beginning any exercise program.
Short Arc Quad Knee Exercise
Clamshells
Straight Leg Raise
Quad Sets
Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.