The quad set is a home exercise we teach for knee pain, both while a knee is being prepared for PRP and while it recovers afterward. Sit or lie down with the sore leg out straight. Put a rolled-up towel under the back of that knee. Tense the big muscle on the front of your thigh so the knee presses flat against the towel roll. Keep it tight for 5 seconds, then relax. Repeat 10 times.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the quad set?
- Get set: Sit or lie back with your sore leg stretched out flat. Put a rolled-up towel under the back of that knee.
- Move: Tense the big muscle on the front of your thigh so the knee presses flat against the towel roll.
- Dose: Keep it tight for 5 seconds, then relax. Repeat 10 times.
Why does the quad set matter before and after PRP?
A painful knee quickly switches off the front thigh muscle, the quadriceps. When that muscle goes quiet, the knee feels wobbly and can buckle. The quad set wakes it back up without bending the joint at all.
This is often the first exercise we give in the days around a knee injection, because it keeps the thigh working while the joint is sore and resting. A strong thigh takes load off the cartilage and tendons the platelets are working on.
Which mistakes should you watch for?
- Holding your breath while you squeeze. Breathe the whole time.
- Raising your heel off the bed. The work is pressing the knee down, not lifting the foot.
- Letting go after a second or two. Count all 5 seconds.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Press the knee flat onto the towel.
- Five-second squeeze, ten times.
- Keep breathing; no breath-holding.
Show us you have it: Lie down at your visit and show us one squeeze, with your hand on your thigh so you can feel it tighten. Anything still unclear? Ask, and we will go over it with you again.
Other knee exercises
Keep reading: PRP for knee arthritis, a knee that changed after an injury.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your knee and when to start them around an injection. Book an evaluation or get the free guide.
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St. Louis, MO 63044