Quad sets help you build and maintain strength in the muscles on top
of your thigh. With this action, you are 'setting' these quadricep muscles by
holding them tight. Do 8 to 12 repetitions several times during the day.
- Sit on the floor with your injured leg straight
out in front of you.
- Tighten the muscles on top of your thigh by
pressing the back of your knee flat down to the floor.
- Hold for 10
seconds.
If you feel discomfort under your kneecap, try putting a small towel
roll under your knee during this exercise.
