Quad Contractions

Aim: To get your front thigh muscle, called the Quad, to work properly again as it can be affected by the surgery and the length of time you had been suffering with knee pain beforehand.
Steps:
1.Lying flat on the bed tense your thigh muscle for FIVE seconds and then relax.

2. Use a rolled up towel behind the knee if you are unable to fully straighten. Don’t worry if you are unable to straighten at this early stage stick with it.

3.Repeat 10-20 reps at regular intervals throughout the day, eg 4-6 times.

4. Do not work into pain more than 4-5 out of 10.
   0 = No pain – 10 = Max pain.