How do I strengthen my VMO muscle?

Published by Charlie Davidson on

How do I strengthen my VMO muscle?

Flex your quads muscle with hip/leg slightly externally rotated. Hold contraction for 5-10 seconds, place your fingers on your VMO to ensure your quads muscle is activating and firing. Try 10 reps for 10 seconds and as your strength/endurance improves increase the length of your contractions.

What is VMO strengthening?

VMO is short for vastus medialis oblique muscle. It is one of the quadriceps muscles on the inside front of the thigh, just above the knee. Strengthening this muscle is particularly important for knee rehabilitation as it helps control the position of the patella (kneecap).

Why is my VMO so weak?

Sometimes a weak VMO can develop through bad training habits, but often the VMO becomes weak because of an underlying problem in the knee, of which there can be many. It is usually the first muscle to show signs of an underling problem, and this should not be ignored.

Can you activate VMO?

The authors argue that without isolated innervation, the VMO cannot be activated independently (the patella cannot solely be pulled medially); it is the activity of the femoral nerve the stimulates the entire vastus medialis to contract and extend the knee while pulling the patella medially.

How is VMO treated?

Applying heat to your painful VMO muscles through the use of a heat pack may help to alleviate the pain. Heat is an inexpensive, effective form of pain relief that works by increases blood flow to the area, relaxing muscles and increasing range of movement and flexibility.

Can you isolate VMO?

Therefore, since the vastus medialis (nor the VMO) does not have a distinct and separate nerve innervation, it is not possible to “isolate” this muscle from the other quadriceps muscles via a specific exercise performance.

What does a torn VMO feel like?

The pain associated with VMO spasm or injury is often described as an ache that can be felt at rest and during activity. If the VMO is severely injured it may elicit sharp pain, which will subside after several weeks and result in knee weakness during movement.

What are the best exercises for VMO activation?

The Seven Best Exercises For VMO Activation: Early Knee Rehab. Isometric Contraction: Sitting on your bed or floor with legs out straight, place a towel underneath your knee. Flex your quads muscle with hip/leg Seated Isometric VMO and Adduction: Sit on a chair or platform where your feet hang

Where does the VMO sit on the quadriceps?

Vastus Medialis Oblique (VMO) is one of four quadriceps muscles. Your VMO sits medially or on the inside of your thigh.

Is the vastus medialis part of the VMO?

Vastus medialis and vastus medialis oblique are part of the same muscle so you don’t need to do different exercises for each part. But, you do want to make sure that VMO is activating properly. Clenching a squashy ball between your knees as you do vastus medialis exercises really helps to make sure the VMO is switching on.

How does the VMO help with knee pain?

However, the positioning and direction of the VMO muscle fibres help to counteract this by drawing the kneecap inwards, or medially. This ensures that as the knee bends and straightens, the kneecap glides smoothly up and down the groove on the thigh bone so there is no friction on the back of the kneecap.

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