We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Knee pain often develops when the kneecap does not stay on track during knee movement. The quadriceps muscle at the front of the thigh is largely responsible for keeping the kneecap in the groove that runs along the upper thigh bone as you bend and straighten your knee. Four muscles combine to make the quadriceps muscle. The vastus medialis obliquus, or VMO, is a quadriceps muscle that runs on the medial, or inner part of the thigh. Weakness in the VMO causes the kneecap to be pulled off track by the stronger quadricep muscles on the outside of the thigh, leading to pain and decreased function. Perform exercises to strengthen the VMO and improve kneecap tracking.
Sit on a firm surface with your weak leg straight out in front of you.
Tighten your quad muscle by tensing the muscle at the front of your thigh, pulling your kneecap upward.
Hold the tension for three seconds and relax. Repeat 10 times and work up to three sets of 10 repetitions.
Straight Leg Raise
Lay on your back on a firm surface with your weak leg straight out in front of you. Bend your opposite knee to reduce tension on your low back.
Rotate your weak leg outward until your toe is pointing away from your body to engage the VMO muscle.
Lift your straight leg up to the height of your bent knee. Hold this position for three seconds, then lower slowly. Repeat 10 times and work up to three sets of 10 repetitions. Add a 2-pound ankle weight when you are able to perform three sets of 10 repetitions without weight. Start over with one set of 10 repetitions when weight is added or increased.
Place a soccer ball between your knees and hold in place by squeezing your thigh muscles together.
Stand with your back against a wall. Step your feet out in front of you, keeping the ball between your knees.
Slowly squat by sliding your back along the wall. Keep the ball between your knees through the movement to activate the VMO muscle. Stop when your hips are bent to a 90-degree angle to avoid excess strain on your knee joints. Do not allow your knees to extend over your toes when you squat. Step your feet out farther if this occurs.
Hold this position for three seconds, then slide back up the wall to a standing position. Repeat 10 times and work up to three sets of 10 repetitions.
- Consult a health care professional before performing VMO strengthening if you have a knee injury.