Quadriceps Strengthening (Q10-Q17)
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Q10. Split leg wall squats
Starting position
Gently lean against a wall. Keep your buttocks, back, and shoulders resting against the wall.
Step your feet away from the wall (about 30cm) with your feet hip-width apart.
Move your non-arthritis leg a further 15cm away from the wall. Your arthritis leg will be slightly behind your non-arthritis leg
Exercise
Slowly slide down the wall. Take more weight through your arthritis leg (the leg closest to the wall).
Stop before your knees go past your toes (or less if it is painful).
Hold for 5 seconds.
Slowly slide back up the wall.
“Slowly down, hold, 2, 3, 4, 5, slowly up”.
During the exercise:
Keep your buttocks, back, and shoulders resting against the wall.
Keep your hips level.
Keep your knees over your feet. Don’t let your knees collapse in.
Keep your heels on the ground.
Q11. Controlled squats
Starting position
Stand holding onto the back of a chair or table.
Start with your feet about shoulder width apart
Exercise
Slowly bend your knees as far as comfortable.
Keep your knees in line with your toes.
Hold for 5 seconds.
Slowly straighten your knees and return to standing.
“Slowly down, hold, 2, 3, 4, 5, slowly up”.
Q12. Forwards/backwards sliding
Starting position
Stand on a sliding surface.
Sliding can be achieved by using a towel on smooth flooring or a plastic bag under the moving foot on carpet.
Use hand support (e.g. a chair) for balance.
Exercise
Slowly slide backwards and forwards with the ‘sliding leg’ (non-arthritis leg) while bending and straightening the arthritis leg.
Start with sliding just a few inches forwards and backwards and progress to larger slides as you gain control.
Keep your weight on the arthritis leg.
Concentrate on keeping your knee positioned over your foot throughout.
Q13. Forwards/backwards sliding with elastic band
Starting position
Place a loop of elastic band around your arthritis knee and the leg of a table. This will provide a pull outwards on your knee that you must resist by keeping your knee in line with your foot through the whole exercise.
Stand on a sliding surface.
Sliding can be achieved by using a towel on smooth flooring or a plastic bag under the moving foot on the carpet.
Use hand support (e.g. a chair) for balance.
Exercise
Slowly slide backwards and forwards with the ‘sliding leg’ (non-arthritis leg) while bending and straightening the arthritis leg.
Start with sliding just a few inches forwards and backwards and progress to larger slides as you gain control.
Keep your weight on the arthritis leg.
Concentrate on keeping your knee positioned over your foot throughout.
Variation:
- Change elastic band colour.
Q14. Step to standing balance on one leg
Starting position
Stand with your feet shoulder width apart.
Stand close to a wall for support in case you over balance, if required
Exercise
Take a step forwards with your arthritis leg, keeping your knee bent to about 30°. Allow your non-arthritis leg to lift off the floor and practice balancing for as long as you can.
Repeat until you have balanced for approx. 2 minutes in total. Count how many touch downs of your other leg you take in the 2 minutes.
Concentrate on keeping your knee positioned over your foot throughout.
Q15. Step to standing balance on one leg with arm movements
Starting position
Stand with your feet shoulder width apart.
Stand close to a wall for support in case you over balance, if required.
Exercise
Take a step forwards with your arthritis leg keeping your knee bent to about 30°. Allow your non-arthritis leg to lift off the floor and practice balancing for as long as you can, while raising your arms out to the side and above the head in an arc.
Repeat until you have balanced for approx. 2 minutes in total. Count how many touch downs you take in the 2 minutes.
Concentrate on keeping your knee positioned over your foot throughout.
Q16. Sideways sliding
Starting position
Stand on a sliding surface.
Sliding can be achieved by using a towel on smooth flooring or a plastic bag under the moving foot on carpet.
Use hand support (e.g. a chair) for balance.
Exercise
Slowly slide out sideways with the ‘sliding leg’ (non-arthritis leg) while bending the arthritis leg. Then slide back to the starting position.
Start with sliding just a few inches and progress to larger slides as you gain control.
Keep your weight on your arthritis leg through the whole exercise.
Concentrate on keeping your knee positioned over your foot throughout.
Q17. Sideways sliding with elastic band
Starting position
Place a loop of elastic band around your arthritis knee and the leg of a table. This will provide a pull outwards on your knee that you must resist by positioning your knee over your foot through the whole exercise.
Stand on a sliding surface.
Sliding can be achieved by using a towel on smooth flooring or a piece of plastic under your moving foot on the carpet.
Use hand support (e.g. a chair) for balance.
Exercise
Slowly slide out sideways with the non-arthritis leg while bending your arthritis knee.
Start with sliding just a few inches and progress to larger slides as you gain control.
Keep your weight on your arthritis leg through the whole exercise.
Concentrate on keeping your knee positioned over your foot throughout.
Variation:
- Change elastic band colour.