You can place your hands on your hips or to make it harder you can hold dumbbells by your side. Split Squats/Static Lunges: Start with your feet shoulder-width apart and take one large step forward.Slowly come back up, avoid locking your knees, 3 sets of 10 and increase as you become stronger. Slowly squat down into a near-seated position so that your thighs are parallel with the ground. Wall/Ball Squats: Place a Swiss ball on your back against the wall.Do 3 sets of 10 and increase as you become stronger. Squat halfway down and come up nice and slowly, focusing on activating the VMO to bring you back up to a standing position. Externally Rotated ½ Squats: Stand with your legs shoulder-width apart with knees and feet externally rotated (turned outwards).Again, feel your VMO to ensure its activation and increase length of contraction as you become stronger. Place a ball between your thighs and squeeze the ball together activating your VMO. Seated Isometric VMO and Adduction: Sit on a chair or platform where your feet hang freely.Try 10 reps for 10 seconds and as your strength/endurance improves increase the length of your contractions. Hold contraction for 5-10 seconds, place your fingers on your VMO to ensure your quads muscle is activating and firing. 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.
Believe what people say at your own risk.Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. Reminder: This is an internet forum in which anyone can post and comment. Our experience, though anecdotal, can help fill those gaps until the scientific community reaches consensus. Remember, science, particularly in the area of sports and nutrition, is evolving rapidly. This subreddit is not a site for vetting only scientifically provable propositions. Don't devalue opinions and experience by dismissing them as "broscience". This subreddit is a community where those interested in the sport as defined here can share their opinions and experience as well as the science of the sport.There are other subreddits better suited to those just interested in staying fit or building a beach body or lifting weights. Bodybuilding is specifically defined for purposes of this subreddit as the sport that involves preparing yourself for a competition (includes bikini, fitness, figure and physique). News, articles, pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more.
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