In the NFL, 51% of all injuries involve the knees. Is it any wonder that knees are one of the top concerns of athletes?

One of the most effective ways to protect the knees is to work towards strong and lean quadriceps.   Well-toned "quads" will also:

• Enhance your ability to move effectively with less pain
• Prevent injuries
• Help you stay active

I recommend concentrating on a safe and effective quad -strengthening program involving wall sits, lunges and leg extensions 2-3 days per week. By performing these exercises you will safely and effectively show results within 2 weeks. 

Some safety points to remember:

1. Perform within the range of 30 degrees from full extension to 90 degrees of bending.
2. If any pain is experienced during exercise, decrease the motion to a pain-free range.
3. All motions should be performed as slow as possible with steady breathing focusing on creating the necessary "burn" of the thigh muscles. Experiencing pain? Stop and assess the technique and/or the amount of weight being used.
4. Keep the rest phases between all sets and exercises no more than 60 seconds.
5. At least 65% of your exercise time should be used for low intensity cardiovascular exercises to burn the fat located between the quad muscles and skin.

If you are currently experiencing pain in your knees or have a patella injury, visit the Mike Ryan Fitness Library at http://www.mikeryanfitness.com/library.php and read the article on pain associated with the kneecap. This will provide you some useful information regarding patella injuries. Feel free to also post your question(s) at the "Q & A with Mike Ryan" section of my Web site at http://www.mikeryanfitness.com/faq.php .

With Healthy Regards,

Mike Ryan PT, ATC, PES

** The contents of this weekly email are not to be considered Medical Advice.

Always consult a physician before beginning or changing a fitness program.

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