Flex your quads muscle with hip/leg slightly externally rotated. Isometric Contraction: Sitting on your bed or floor with legs out straight, place a towel underneath your knee.Reduce swelling to reduce the loss of strength or atrophy of the VMO muscle to prevent secondary issues during your rehab. This highlights the importance of reducing joint swelling for acute injuries. A good example of this is poor patella tracking. This weakness can then lead to further secondary issues such as biomechanical imbalances due to tight or weak structures. This fluid inside the knee contributes to the inhibition of nerve signalling and inhibits the VMO muscle, which consequently results in weakness of the VMO. Unfortunately, this smooth upwards pull of the patella can be interrupted by a varying maladaptation’s in the system.Ĭlinical Significance: When there is acute inflammation there is often swelling and fluid within the joint capsule of the knee. If the quadriceps are functioning correctly they should contract simultaneously and the patella should track smoothly and upwardly through the femoral groove. When the quadriceps contract and pull on their insertion points at the patella (knee cap), this causes and upward tracking of the knee cap in the femoral groove. The VMO originates from a continuous line of attachment along the thigh bone and inserts into the quadriceps tendon on the inside border of the knee cap.įunction: Not only does VMO extend the knee, but it also has a very important function in correct knee-cap tracking. Actions: Knee extension (straightening the knee).
Insertion: Quadriceps tendon near the knee.Origin of the VMO: Medial side of the femur (thigh bone).The other three muscles that make up our quadriceps are the vastus lateralis, vastus intermedius and rectus femoris. Structure: The VMO is a muscle located in the anterior (front) compartment of the thigh. Its primary function is to extend the knee. Your VMO sits medially or on the inside of your thigh. You can also visit the knee cap pain section to find out more about the common causes of patella problems.Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. For a greater range of exercises, check out the Vastus Medialis exercises article. Incorporate the VMO clenches into your other exercises such as squatsĪnd lunges. Once you have got the hang of these knee cap exercises you can Progression: Progress the exercise by gradually increasing the depth of the squat but take care not to aggravate your knee pain. The ball as with stage 1 & 2 (clench knees and buttocks) and then Wall, feet hip width apart about 10cm away from the wall. Starting Position: Stand with your back against the Keep the knee resting on the pillow – do not lift it up Ensure that you keep squeezing the ball throughout knee cap exercises – keep the knee and buttock clench going throughout. Hold for 3 secs, slowly lower the leg and finally relax the knee.
Squeeze the football as before and then lift the foot of the weak leg up off the bed, straightening the knee, maintaining the squeeze on the ball. Progression: Start with rolled up towel underneath your knees they are bent 30°. Get the hang of stages 1 and 2 before moving onĪction: Clench your buttocks, clench your knees and gently squeeze the ball with your knees. Once you are happy that your VMO muscles are working, you can startĭoing these knee cap exercises. That you can feel the VMO muscles working. When you are doing any of the knee cap exercises below, keep checking It might take a few goes before you feel this – keep practising. Push your knee and foot down into theįloor and you should feel the muscle tighten/clench under your fingers. Move your fingers up an inch, and inwards an inch so you are on a softįleshy bit – this is the VMO.
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How To Target Knee Cap Musclesīefore you can strengthen the knee cap muscles, you need to know how to make sure they are working.Ĭomfortably in a chair and put your fingers at the top of your kneecap. Improve your patellar tracking and the stability of your knee. Perform yet effective knee cap exercises for the VMO muscles. squats and lunges,ĭon’t specifically target the VMO muscles. Regular quads strengthening exercises e.g. The VMO muscles should be working the whole time when the knee moves,īut if there is knee pain or there has been a kneecap injury such as a dislocation, they often switch off and stop working
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