The quad set is a thigh-tightening exercise for knee pain. With your leg out straight and a rolled towel tucked behind the knee, you firm up the front thigh muscle and push the knee down into the towel. You hold for five seconds and repeat ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the quad set?
- Get set: Lie down or sit with your leg straight out. Place a rolled towel under your knee.
- Move: Tighten the front thigh muscle and push the back of your knee down into the towel.
- Repeat: Hold for a full five seconds. Repeat ten times.
Why does the quad set help knee pain?
The big muscle on the front of the thigh is what keeps the knee from buckling. When the knee hurts, that muscle shuts off quickly, and a weak thigh lets the knee wobble and give way. The quad set turns the muscle back on without bending the joint, which also makes it a common early exercise after a knee injection.
How does it fit with your pain procedures?
After a knee injection, a genicular nerve block or genicular radiofrequency ablation, your physician tells you when to restart. Less pain makes it possible to rebuild the thigh muscle that protects the joint.
What mistakes should you avoid?
- Holding your breath.
- Lifting your heel off the surface instead of pressing the knee down.
- Letting go before the five seconds are up.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Press the knee down into the towel.
- Hold a full five seconds.
- Breathe the whole time.
Show us you have it: Tighten your thigh once for your technician so we can see the kneecap move. If any part is unclear, ask, and we will walk through it again at your next visit.
Other knee exercises in the program
- Straight Leg Raise for Knee Pain
- Heel Slide Exercise for Knee Pain
- Sit to Stand Exercise for Knee Pain
Related reading: knee pain we treat, thigh muscle and knee arthritis, where knee arthritis pain comes from.