Static Quadriceps exercise (SQE)
Table of Contents
What is static quadriceps exercise:
- Static quadriceps exercise (SQE) is further known as isometric quadriceps exercise.
- It is good exercise for osteoarthritis of the knee joint.
- A static quadriceps exercise is a type of exercise that involves the stable contraction of a muscle without any noticeable movement in the joint.
- In this exercise, your quadriceps muscle gets contracted and gets stronger.
- The quadriceps are the primary muscle for jumping, cycling, and running like sports activities.
- In your daily life, this muscle helps you to get up from a chair, walk, climb stairs, and squat.
- Decreased quadriceps muscle strength is linked with the presence of osteoarthritis of the knee joint.
Which muscle performs static quadriceps exercise?
- Its name itself suggests the name of muscle work.
- Quadriceps muscle group (Vastus medialis ,vastus lateralis ,vastus intermedialis, rectus femoris)
- This muscle is located in your front thigh area.
- The Quadriceps muscle pulls your knee in extension and hip in flexion.
Health benefits of static quadriceps exercise:
Following are the health benefits of static quadriceps exercise are:
- Helps to rebuild normal muscle tone
- Helps to strengthen quadriceps muscles in osteoarthritis
- Help to enhance the stability of your knee,
- Helps to reduce the risk of knee injuries,
- Helps to 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 recommended after knee surgery
how to perform static quadriceps exercise?
- Start on the unaffected leg.
- Sit on the floor or bed.
- Pull the toes up towards your shin, and push your knee into the bed or floor to tighten the quad muscles. This should cause your heel to slightly lift off the bed. (you can also put a small towel below the exercise performing knee)
- You will be able to feel the muscle tensing.
- Hold for 5 to 10 seconds.
- Repeat 10 times.
- Repeat on the affected leg.
- Do this exercise 3 to 5 times a day or as instructed.
Static quadriceps exercise video:
Why do we experience knee pain?
- Knee pain may be there due to an injury, such as a ruptured ligament or torn cartilage
- Osteoarthritis of knee
- Patellofemoral stress syndrome
- Iliotibial band friction syndrome
- Patellar tendonitis or tendinitis
How static quadriceps exercise helps with knee pain?
- Osteoarthritis can be aggravated by using muscles to move a joint through the full range of motion. As people with knee osteoarthritis perform quadriceps isometric exercises and improve the strength of the quadriceps.
Precaution:
- Isometric exercises can raise blood pressure. While it will return to a resting level soon after, this can be dangerous for individuals with hypertension or any kind of cardiovascular disease. Even if you don’t suffer from high blood pressure it is important to breathe throughout the exercises
- Osteoporosis
when you do not do this exercise?
- If you feel any pain during exercise
- If your doctor instructed you to take rest.
- If exercise will increase your pain.
FAQ
How often should I do static quadriceps exercise?
Do two to three sets of 15 repetitions two to three days a week.
How long should you hold a static quadriceps exercise?
Hold for about 8-10 seconds, then rest for up to 10 seconds.
How do you progress with a static quadriceps exercise?
Progress to performing static quadriceps exercise sitting in a chair and then to a standing position with a slight bend in the knee. Lying on your back with a slight bend in the knee, tighten the muscles in the back of your thigh by pushing your heel into the ground. Hold for 5-10 seconds and relax.
How many sets should I do for static quadriceps exercise?
10-to-20 sets per week
How do you perform a static quadriceps exercise after knee surgery?
Lie on your back with your legs straight. Gently press the back of your knee flat against the ground. Hold for 10 seconds and release. Repeat 10 to 15 times.
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