Therapeutic exercise
Wall Sit
Isometric quadriceps strengthening in a closed kinetic chain. Provides controlled axial load while respecting the pain threshold in osteoarthritis.
How to perform
- Starting position. Stand with your back against a wall, feet shoulder-width apart and about 30 cm in front of the wall.
- Step 2. Slide your back down the wall until your knees are between 45° and 90° of flexion (as tolerated).
- Step 3. Hold the position for 15–30 seconds, breathing normally.
- Return. Rise slowly back to the starting position.
When not to perform
- Acute anterior knee pain
- Chondromalacia in an intensely symptomatic phase
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Controlled Step-Down
Eccentric closed-chain exercise with high specificity for patellofemoral syndrome. Trains control of dynamic knee valgus.
Standing Quadriceps Stretch
Stretches the quadriceps and rectus femoris, frequently shortened in patients with chondromalacia. Reduces traction on the patella.
Mini Squat (0 to 45 Degrees)
Partial squat limited to the first 45 degrees of knee flexion, protecting the patellofemoral joint while recruiting quadriceps, glutes, and knee stabilizers. The exercise of choice in knee osteoarthritis and the early phase of meniscal or ligament rehab.