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5 Quad Exercises I’ll Never Stop doing to Eliminate Knee Pain after having 3 ACL Surgeries: 1. Banded Sissy Planks Banded sissy planks strengthen the quads in the exact range where most people feel knee pain, without loading the joint. They restore patellar tracking and build confidence in knee extension because the band gives support while the quads do the work. 2. Spanish Squats Spanish Squats instantly reduce knee pain by shifting the load off the joint and onto the quads, creating a strong a
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