四头肌肌肉让你的膝进入完全的延长。
向上举起你的脚后跟，绷紧你的四头肌肌肉坚持10秒。
Without lifting your heel up in the air, tighten your quadriceps muscle as hard as you can for ten seconds.
因为你的膝在你的受伤之后在头几星期有些伤害，所以四头肌肌肉恢复力量可能有点困难。
Regaining the strength in your quadriceps muscles can be difficult, because your knee may hurt quite a bit in the first few weeks after your injury.
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