Short Arc Quad Exercise : Knee Pain Series

Short Arc Quad Exercise

The short arc quad exercise is a great knee exercise that targets the muscles of the upper thigh (Quadriceps Muscle). In some cases, the long arc quad exercise can cause pain under the kneecap. For those who have discomfort during the long arc quad, the same exercise can be performed in a modified position. While lying on a flat surface, roll up a pillow and place it under the knee to be exercised. From this bent position, straighten your knee while pulling the toes and ankle back towards you. Moving in this modified range of motion places decreased stress on the knee and is a good option for those unable to perform the long arc quad exercise. Watch the video below for a visual description on how to perform this exercise.

What is Knee Pain?

Pain in or around the knee may indicate a condition affecting the knee joint itself or the soft tissue around the knee. Knee pain is a common problem that plagues millions of individuals worldwide and is one of the most common conditions treated in physical therapy. Though very common, the underlying cause of knee pain can be multifactorial and should be thoroughly evaluated by a medical professional to ensure the most appropriate treatment plan is prescribed to you to best address your deficits.

Common Causes of Knee Pain

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, lack of use, injuries such as sprains or strains, sitting in a constrained area, or sitting on knees for a prolonged period.

Home Treatments

If you have swelling, lack of mobility, sharp pain, or lack of stability it is recommended that you seek medical attention for your knee pain. The treatment below is only a first aid measure. Seek a medical providers advice before beginning any other treatments.

• Rest - Discontinue activities causing or increasing your knee pain

• Ice - Apply ice to the affected area to reduce swelling and pain. Apply for no more than 20 minutes at a time to avoid nerve or tissue damage. A good rule, 15 minutes on, 45 minutes off.

• Compression - Using an ACE bandage or knee compression sleeve to reduce fluid build up and improve stability in the knee. The compression should be applied as to not restrict blood flow to the lower leg.

• Elevate - To reduce swelling elevate the knee while seated or laying down by propping some form of bolster, like a pillow, under your knee.

Exercises for Knee Pain

In physical therapy we use exercises to strengthen and stabilize the knee to help reduce knee pain and improve knee function. We progress these exercises based on the recovery of the affected area and patient’s tolerance. Here are some knee exercises that we use in treating knee pain and can be easily performed at home. Please consult with a medical provider before beginning any exercise program.

• Short Arc Quad Knee Exercise

• Long Arc Quad Knee Exercise

• Clamshells

• Straight Leg Raise

• Quad Sets

Check out our YouTube Channel for descriptions on how to perform these exercises or if you have any questions about your knee pain please call us at 460-785-5415 to schedule a consultation with one of our Doctors of Physical Therapy.

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Building Sport Specific Training Programs for Obscure Sports

It's interesting how thousands of specialized sport specific training programs are designed and implemented for Football and Basketball teams across the nation but other more obscure sports receive almost nothing. The common cop-out of trainers that don't want to take time to serve more obscure sports such as swimming, diving, competitive cheerleading and dancing is to say “the best way to get better at you sports is to just practice more.” The reality is that the body is like Play-Doh. It's highly adaptive and can be molded into whatever you want it to be able to do with the help of a detailed training program. From a biological standpoint, the body is not biased to what sports specific training it will adapt to or not.  It adapts based on the demands placed on it.

By observing and studying three main aspects of every sport, you can design a structured program that can aid in the athletic development of athletes in any sport. First, one must look at the Common Injuries of a given sport and then develop a strategy to help reduce the risks for those injuries. Keeping athletes healthy and on the field/court should be the number one priority of any strength coach because nobody cares how good you helped make an athlete if he/she ends up with a torn ACL. The second area to study is the Biomechanical Demands of the sport. For instance; look at which muscles are being used and in what capacity they need to be able to function.  You should also study which planes of motion the athlete typically moves through. Finally, understanding the Energy Demands of a sport will give insight to how to condition a given athlete. There are 3 main categories of energy systems within sports; ATP-CP (instant explosiveness, <10s), anaerobic efficiency (short high intensity functioning), and aerobic endurance (longer less intense endurance). 

Just because your sport doesn’t require you to lift heavy amounts of weight doesn’t mean you should throw out the idea of a sport specific training program entirely.  There are several factors other than weights that contribute to athletic development such as fitness, injury reduction exercise, proper movement mechanics, nutrition, sleep & recovery education, motivation/sport psychology, etc. The key is analyzing what the athlete specifically needs and then building a program that will help support those needs in order to help them stay healthy and perform better.