Quad sets help you build and maintain strength in the muscles on top of your thigh. With this action, you are “setting" these quadricep muscles by holding them tight. Do 8 to 12 repetitions several times during the day.

• Sit on the floor with your injured leg straight out in front of you.
• Tighten the muscles on top of your thigh by pressing the back of your knee flat down to the floor.
• Hold for about 6 seconds, then rest up to 10 seconds.

If you feel discomfort under your kneecap, try putting a small towel roll under your knee during this exercise.