keep quads working whilst hamstring injured

[owenybhoy]

hi all
i am looking for some advice i am trying to build up my leg muscles after knee surgery(meniscus trim) but pulled my hammy the other day, it's just a grade 1 tear(i think). this has happened before and i just rested the leg completely for 3 weeks and my quad muscles weakened.
can anyone tell me of any quad exercises i can do that wont work the hamstring as even trying light cycling hurts.
cheers owenybhoy

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[dhirenshivji88]

ohh 3 weeks of inactivity thats a long time for a grade 1 hamstring tear you should have been ok to do static quads holding from 3 to 5 seconds to 10 seconds as a progression progressing to a straight leg raise being careful not to flex knee more than 90 degrees in first 3 weeks post repair weight bearing and loading the leg transfering weight onto operated leg all in time as leg strengthens also remember to keep incision site mobile once healed stop adhessions around scar tissue.

[owenybhoy]

thanks for the advice. i have been doing about 100-150 straight leg raises every day and doing step up's with my weak leg(without the step down part)on my stairs every day then going for a 20-30 min walk and then stretching. there have been no flare up's of my hammy and i can feel my quads really working
cheers