Knee Isometric / Knee Setting Exercises

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Sometimes you are not ready to perform strengthening exercises with full movements because you don't have enough strength yet, or because it hurts too much. This video will show you isometric or setting exercises for your knee that will help strengthen your muscles before you are eady for big movement exercises.

The first exercises are quad sets. Sit in long sitting with your legs straight out in front of you. If you want, put a rolled towel underneath your knee to give yourself a target. Then squeeze your knee down into the roll towards the ground. Hold it for 3 seconds, and do ten of them. Next is a hamstring set. Bend up your knees in a hooklying position. Push your heel down into the ground and hold it for 3 seconds, do this 10 times.

The next two are hip adductor and abductor isometric exercises. First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3 seconds, and repeat 10 times. Then take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3 seconds, repeat 10 times.

 

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