🔥Quad activation after Surgery🔥 . ☄️ After improving your knee swelling and extension mobility, the next step is to activate/contract your quadriceps muscles. As I previously mentioned, these muscles are commonly inhibited by the trauma and swelling that accompanies knee surgery. This is why your knee will continue to feel like it will "give out" on you when you walk on it. Additionally, if you can't adequately use your quads, your hamstrings will "co-contract" when you put weight on your knee, causing your knee to stiffen up into flexion again. It can become a vicious cycle if you don't take the time to get both your knee extension mobility and your quads firing consistently again. . 📌 Today we'll go over 3 common exercises I use to help with quad activation: . 💥 Long sitting on the ground or your bed with a towel roll behind the knee to help with feedback: ✔ This is a great way to help train your brain to use your quads and not your hamstrings. The towel roll gives feedback to push your knee down and not your heel. The heel should actually decrease in pressure or lift off the surface as you contract. Hold 10-60 seconds, for 5-20 reps (lower reps for longer holds, higher reps for shorter holds) . 💥 Seated on the edge of a chair: ✔️ An easy variation that you can perform anytime you're sitting. Hold 10-60 seconds, for 5-20 reps. If you can keep your knee from lagging, try to lift your heel about 1 inch off the ground and perform in the same way . 💥 "Mini" straight leg raise: ✔️ To increase the difficulty, lift your heel and knee about 1 inch off the ground and hold for 5-10 seconds, 10-20x. You don't want your knee to lag with this exercise, so if it does, you can assist with a belt/strap/sheet. Assist as little as needed to maximize the work on your quads . 👉🏼 Try to perform one or all of these exercises up to 1x/hour to help improve your mind-muscle connection. Seem like a lot? It is! But your brain needs to "re-learn" how to use these vitally important muscles so that you can come back faster and stronger! . ❤️ TAG or SHARE with someone who needs help activating their quads!