| Knee problems are a nuisance for athletes and | | | | The inner groove for the VMO helps keep the |
| non-athletes. With proper care including stability | | | | knee from twisting out of place when using the |
| exercise and proper techniques when using your | | | | inner and outer thigh muscles. The main trouble |
| knees for other exercise can mean the difference | | | | then comes from an improperly used or |
| between pain and immobility OR getting on with | | | | improperly exercised VMO. Physical therapists see |
| your life and having fun. | | | | many injuries each year from athletes and |
| Exercises designed to impart proper stability | | | | non-athletes because of weak and misused VMO. |
| include strengthening the vastus medialis oblique | | | | How Do You Actively Strengthen the VMO? |
| (VMO), this muscle if part of the quadriceps | | | | Knees are a very vital part of the stricture of the |
| muscles on the inner part of the knee. It is very | | | | human body. They are responsible for most the |
| small, about the size of a finger or less. The VMO | | | | motion we do each day to live out our lives. We |
| runs beside the patella or knee-cap as it is | | | | use them to sit, jump, stand, walk, run, squat, |
| commonly known. | | | | and various other motions. If the knees are not |
| How does the VMO Work? | | | | properly balanced and all the muscles in them |
| The VMO are more oblique than their | | | | properly exercised we will see all kinds of |
| counterparts in the vastus medialis. This stem | | | | problems with the body, including foot and back |
| from the adductor muscles, (a muscle inside your | | | | pain. |
| thigh responsible for keeping your legs in line with | | | | Split Lunges, deep squats, and other exercises |
| your body.) This joins with other quadriceps | | | | that engage this tiny muscle should be performed |
| muscles at a tendon that then encircles your | | | | regularly in order to maintain a well functioning |
| patella. The VMO tendon inserts itself through a | | | | knee. Be sure to find a physician to physical |
| small opening on your shin bone. (The tibia.) These | | | | therapist who can instruct you properly. |
| tender small muscles are protected by the knee | | | | Performing deep knee squats, and deep lunges |
| cap which rides in front of them on a loose | | | | where your knee touches the ground helps |
| movable sac like area. | | | | engage this muscle more thoroughly. |
| Your VMO is a very active and main contributor | | | | You can find a few exercises on the internet as |
| for keeping your knee joint stable and in place. | | | | well as tests to help you determine if an |
| Without out your joint would slide out of place | | | | underdeveloped VMO if the real underlying cause |
| every time you moved your legs. In healthy | | | | for your knee pain. To test the strength of your |
| people with a strong and well exercised VMO the | | | | VMO sit on the floor with your legs extended and |
| fibres are healthy and pain free. In people with | | | | place a rolled up towel behind them. Now place |
| unhealthy muscle fibres in the contract phase, | | | | your fingers over the VMO and press your knee |
| when the muscles tighten to improve stability | | | | against the towel until your leg straightens. If you |
| through continuous movement they contract | | | | feel a tug and a slight bulge in this area, your |
| inconsistently and become fatigued quite easily. | | | | VMO works. |
| This is usually referred to as Patello-Femoral Knee | | | | Deep squats past 90 degrees will help activate |
| Pain. (Chondromalacia Patella). | | | | and fire the VMO muscles. Make sure that your |
| The main role is, therefore, for the VMO to keep | | | | form is correct with your back straight and your |
| the joint behind the patella in its proper position | | | | head looking forwards. Also, split lunges will also |
| throughout all ranges of motion for the individual. | | | | activate the VMO. Make sure that your trainer |
| Those with a malfunctioning VMO, or improperly | | | | therapist is well informed on proper techniques. |
| used VMO can experience mal-tracking of the | | | | Properly performed exercises can help you |
| patella and joint. In addition to pain, swelling, and | | | | alleviate your knee pain for good and help you |
| loss of motion; underlying damage can occur with | | | | have more stability in all your daily activities. |
| bad long term results. | | | | |