Inner Range Quads

This is an instructional video to correctly demonstrate Inner Range Quads, which is a very basic starting exercise often performed after knee surgery. If you need further progressions of Quads exercises then Hawkes Physiotherapy can help.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Quadriceps muscles
  2. It is a great basic low level strengthening exercise. It is usually performed in early knee rehabilitation.
  3. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  4. In either long sitting or lying down with a pillow or rolled up towel under your knee, slowly lift your heel up off the ground and get the knee as straight as possible then slowly lower back down to the start position.
  5. For strengthening you should perform 6-10 reps to fatigue
  6. You should perform 3-5 sets with 3 minutes rests
  7. This session can be done 2-3 times per week
  8. For endurance you should perform 15-25 reps to fatigue
  9. You should perform 3-5 sets with no more than 30 second rests
  10. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).