Hey everybody it’s Dr. Jo! Today I’m going
to show you some knee strengthening exercises, but they are going to be isometric exercises.
We call them setting exercises sometimes, and that basically, you’re not making any
movement yet. So if you’ve tried my other knee strengthening exercises and you can’t
quite do the movements or they are painful, these are for you. So let’s get started. So
we’re gonna start off with what we call quad sets. Which is basically strengthening your
quad, if you wanna give yourself a target, roll up a towel and put it underneath your
knee. You don’t have to, but I think it makes it a lot easier to feel what you are doing.
Basically what you want to do, you want to take your knee and squish it down into the
roll. So you are trying to push your knee down as hard as you can. And if you can see,
it’s going to activate that muscle. Now if you’ve just had a surgery or a significant
injury, you might not see much. You might be pushing and you don’t see anything. But
your goal is to actually get a contraction there. Hold it for about 3 seconds, relax,
and do that about 10 times. Again, that’s called quad sets. After you do that, then
we are going to move onto a hamstring set which are the muscles underneath. Bend up
your knee, and put your heel down, and push your heel down into the ground. Same thing,
hold it for about 3 seconds, and then relax. That’s firing those hamstrings underneath.
Hold and relax. Try 10 of those, and work your way up. Then we are going to work the
outer part of our legs. Take a belt, something tight, not like a resistive band, but something
that’s not going to give. Tighten it up, and push out, like you are opening up like a clamshell.
Push out for about 3 seconds, and relax. Now it’s just strengthening the muscle in that
specific position, so if you want to do those a couple of times in one position, hold it
and relax, and then change the width of your legs, then that will help the muscle in all
those different directions. And then the last one is going to be for the inner thigh muscles.
You can grab a ball, go Duke! Any kind of ball. If you don’t have a ball, you can fold
up a pillow, it’s really just to give you a target, and then you’re gonna squeeze in.
Same thing, hold it for about 3 seconds, and then relax. So those were your knee strengthening
isometric exercises. If you have any questions, leave them in the comments section. If you
want to check out any other videos, go to askdoctorjo.com Don’t forget to follow me
on Facebook and Twitter, and remember be safe, have fun, and I hope you feel better soon!