3 Simple Exercises to Strengthen Your Quads for Knee Arthritis
Knee osteoarthritis is defined by degeneration of the knee’s articular cartilage—the flexible, slippery material that normally protects bones from joint friction and impact. The condition also involves changes to the bone underneath the cartilage and can affect nearby soft tissues.
Cartilage does not contain nerves, so damaged cartilage does not necessarily cause pain. Instead, the damaged or missing knee cartilage causes other problems, such as friction between bones and changes to bone tissue, which can cause pain.
The quadriceps are the primary muscles that help support the knees. Many people with knee arthritis also have corresponding quadriceps weakness.
If you have weakness in your quads, that can lead to a degree of instability in your knees. If there is instability in your knees, that’s likely to lead to a greater amount of wear and tear within the knee joint (arthritis).
Improving the strength of your quadriceps can go a long way toward boosting your knee function. Think of your quads as your body’s “natural knee brace”.
In today’s video we outline 3 simple beginner quadriceps exercises.
- 𝐐𝐮𝐚𝐝 𝐒𝐞𝐭𝐬 : Tighten your top thigh muscle as you attempt to press the back of your knee downward towards the table. Repeat 3 sets of 10 reps.
- 𝐒𝐭𝐫𝐚𝐢𝐠𝐡𝐭 𝐋𝐞𝐠 𝐑𝐚𝐢𝐬𝐞𝐬 : While lying on your back, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted on the ground. Repeat 3 sets of 10 reps.
- 𝐀𝐬𝐬𝐢𝐬𝐭𝐞𝐝 𝐌𝐢𝐧𝐢 𝐒𝐪𝐮𝐚𝐭 : Start with your feet shoulder-width apart and toes pointed straight ahead. Next, bend your knees slightly while sticking your bottom backwards. Then, return to original position. Repeat 3 sets of 10 reps.