Oh Those Hard Working Quads!

Those wonderful leg muscles that form your kneecap are perhaps the least understood. Their uniqueness is the reason they are so prone to injury, overuse, and ultimately, knee pain. We often associate knee injuries with football and basketball players.

Recent studies indicate that knee pain is epidemic because of sedentary lifestyles that allow our knees to become weak and unstable. When knees reach that condition, sudden movements such as stepping off a curb or rising suddenly from a crouched position can easily overload the knee and cause permanent and acute pain.

The knee, the body's largest joint, consists of four muscles called the quadriceps (quads, for short) plus the kneecap, called the patella. Every walking move you make, from casual strolling to explosive sports movements, involves this unique joint and its supporting muscles. Lateral, vertical, or linear movements of the knee allow rapid changes in direction such as stopping and rapid restarting, jumping, and very intricate dance steps.

When people reach 30 years of age, muscle strength starts to decline unless they exercise regularly.

Exercise prevents torn ligaments and damage to cartilage in the knee. Doctors know that once a ligament is stretched, it will not return to its prior tightness or stability.

The result may be an unstable knee joint, causing a lack of confidence in your ability to make the rapid movements you once took for granted. Stretched or torn ligaments need increased support, which they get from the muscles surrounding the knee.

To provide the necessary support, however, those muscles need to be strengthened. Having lost confidence in the knee joint, one tens to unconsciously protect it by using other leg muscles. The resulting changes in body mechanics further weaken the injured knee joint and muscles. Changes in body mechanics also increase the odds that injury of the other muscle groups, used to compensate for a weakened knee, may result. In a worst-case scenario, one might cause sustained permanent structural changes.

The key to maintaining optimal knee function and stability or preventing further damage is to strength the quads. Before starting an exercise program, consult with your doctor to determine the best approach to strengthen your knees.

Most health clubs have a trainer on staff who can give you to the appropriate equipment and recommend the best pace for you to safely strengthen your quads.

The following three exercises will strengthen all the muscles
in the knee and hip:

Leg extensions work the large quadriceps muscles that permit full leg extensions.
Leg presses are great for the knees and also strengthen hamstrings, hips muscles, and gluteals. Maintaining a working balance between all these muscles insures optimal strength while greatly reducing the risk of injury.
Lunges strengthen the hip and quads as well as the ankles, hamstrings, gluteals, and calves.

Make an appointment with your massage therapist to best minimize soreness that results when exercising a specific muscle group.

- Return to "Self-Care Articles" -

We are dedicated to providing the highest quality hands-on health experience to meet your individual needs.

Member of The American Massage Therapy Association

Serving Chicagoland and the western suburbs including: Oak Park, River Forest, Forest Park, Elmwood Park, LaGrange, Hinsdale, Elmhurst, Berwyn, Brookfield, Riverside and Oakbrook.

Schedule some happiness: make an appointment today
708-386-7415
We will return calls within 24 hours

We accept personal checks

return to top

This site designed and maintained by:

Oh Those Hard Working Quads!

The following three exercises will strengthen all the muscles in the knee and hip:

The following three exercises will strengthen all the muscles
in the knee and hip: