The quadriceps muscles are a group of four muscles at the front of your thighs that run from your hips to your knees. These muscles are the key protectors of your knees, according to Richard Klapper and Lynda Huey, authors of "Heal Your Knees." In conditions such as knee arthritis, the joint and quadriceps muscles become weak, stiff and painful. Daily activities, such as walking or bending and participation in some sports, become more difficult. Strengthening and stretching the quadriceps muscles can provide relief.
Benefits of Exercise for Arthritis
Strong muscles absorb shock and reduce the impact and stress on your joints, which is especially beneficial when you have arthritis. Flexibility or stretching exercises improve the range of motion of your joints, relax the muscles and help to prevent injury, according to the Arthritis Foundation. Consult your doctor for advice on how often to perform stretching and strengthening exercises, which can vary based on the state of your joints.
Quadriceps Stretch
To stretch your quadriceps muscle, stand with your right hand against a wall for support. Bend your left leg backward to bring your foot up to your buttocks and hold your foot with your left hand for 20 to 30 seconds. Hold your tummy in and keep your buttocks taut, says the Arthritis Foundation. Return to a standing position and repeat with your other leg. This exercise can also be done lying down on your side, if you prefer. Always warm up -- by walking, for example -- for five to 10 minutes before stretching.
Quadriceps Strengthening
You can do a variety of exercises to strengthen your quadriceps. Single leg raises involve lying on your back and lifting one leg at a time about 1 to 2 feet off the floor. Knee extensions involve sitting on a chair or exercise bench with your knee joint bent at a right angle and then straightening your leg. As your quadriceps and joints become stronger, add weights for increased strength. Wall squats are also effective ways to build the quad muscles, and cardiovascular activities such as walking and cycling also help.
Caution
Consult your doctor before attempting exercises to combat arthritis. In some cases -- for instance, if you have misaligned knees or loose knee ligaments -- strengthening the quadriceps may damage the joint, according to a study published in the "Annals of Internal Medicine" in 2003. Also, it is possible to stretch the quadriceps muscles too much, resulting in a quadriceps strain. A physical therapist can teach you the proper stretching techniques.
References
- "Heal Your Knees"; Robert Klapper, M.D. and Lynda Huey; 2004
- Arthritis Foundation: Types of Exercise
- Johns Hopkins Arthritis Center: Role of Exercise in the Management of Arthritis
- Annals of Internal Medicine: Quadriceps Strength and Osteoarthritis Progression
- NYU Langone Medical Center: Quadriceps Strain
