Knee pain is something virtually all athletes, gym goers & runners encounter at some point in their training.
The cause of the pain can be attributed to many possible problems such as a fallen arch or weak outer hip muscles.
However, your vastus medialis (VM) muscle is often a major factor because when it’s weak it can’t hold the patella (knee cap) in its proper alignment.
Faulty alignment of the patella can irritate the patella tendon and cause pain below the knee cap.
This is usually seen in people when their knee travels inwards at the bottom of squats, lunges or split squats.
When a client comes to me with knee pain I prescribe strength exercises for the vastus medialis (VM) to rule out weak VM.
It might not completely rid the person of knee pain because, as mentioned, there can be other factors at work.
However, oftentimes it’s all that’s needed.
Whenever you have joint pain, start with the simplest solution first. Strengthening the vastus medialis muscle should be your first line of attack.
The lowest portion of the vastus medialis, closest to the inside of the patella, is thought to contain fibers that run in a more oblique direction than other parts of the muscle. These vastus medialis obliquus (VMO) fibers are often mentioned in clinical settings as being the ones that are typically weakest and most difficult to recruit.
That’s why specialised VMO exercises are needed to strengthen these often overlooked muscles.
Outlined below is a description of how to perform a very effective VMO exercise which I prescribe clients experiencing knee pain.
- Put one foot up on a 45 degree wedge on a raised step, the toes on this foot are turned out 10-20 degrees from straight.
- Lower the opposite leg (toes raised) to tap your heel off the floor, keeping all of your weight on the foot up on the step.
- Return to the starting position making sure to entirely lockout the lifting leg till straight.
3 sets of 12-15 of these on each leg will set your VMO on fire. Add dumbbells for extra resistance if needed.
For more information on this or any other rehab & prehab exercises contact me via facebook or email firstname.lastname@example.org.
Lindsey Doyle – Personal Trainer
Phone number: 00353857218478
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