Lay on the ground or table and place a rolled-up towel/shirt under your knee.
Follow this foolproof guide provided in this article to wake your quad back up! READ: IS THE KNEE EXTENSION MACHINE SAFE TO USE? The quad set facilitates lots of quadriceps activation practice and helps with the development of a new “brain-body connection”. Our favorite exercise to re-teach patients quadriceps activation is the all-mighty quad set. The best evidence to date ( Systematic Review from Sonnery-Cottet 2018) supports the use of therapeutic exercise and icing to improve quadriceps activation. It’s essentially the nervous system not allowing the normal pathways of muscle activation to occur. This quadriceps activation failure is caused by neural inhibition. This swelling leads to a phenomenon called arthrogenic muscle inhibition, in which there is an inability to completely contract a muscle despite no injury to the muscle or innervating nerve.
After an injury (which includes surgery), there is lot of swelling in the knee that accumulates. The quad set is paramount to re-gaining quadriceps activation. How is it possible that you can’t squeeze your quad?! Luckily for you, we’ll show you our top 7 cues and expert tips to increase your quadriceps activation following surgery! Quadriceps inhibition or the inability to feel/activate your quadriceps after knee injuries or major knee surgeries like ACL reconstruction can be very frustrating early on in the rehabilitation process.
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