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FPT Academics*22.07.17. VMO EXERCISES :
The vastus medialis oblique muscle, more commonly called the VMO, sits above knee on the inner front part of thigh. While usually associated with assisting in leg extension, the VMO also plays a key role in knee tracking and knee stability.
The VMO is often the weakest muscle in the quadriceps group. It is usually the first part of the muscle to atrophy, and the last to rehabilitate. The VMO is most active during the last 10 to 15 degrees of leg extension. Injuries such as anterior cruciate ligament tears, patella dislocation and meniscal tears may impede VMO function, and cause chronic knee pain.
Before performing advanced VMO exercises, specialists on the Sports Injury checking to see if the muscle group is functioning properly. Sit with legs extended , with a towel placed under the back of one knee. Start with the knee slightly bent. Place fingers on VMO, and press down against the towel to extend leg. If the muscle is activating correctly, client will feel it contract under fingers. If don't feel the VMO contract, it may not be strong enough for weight-bearing exercise. This sometimes happens after anterior cruciate ligament surgery. Continue practicing the towel pressing exercise until the muscle gains strength. Perform 20 repetitions every day.
If physical therapist advises against weight-bearing exercise, assume a supine position with one knee bent, and the foot placed fat on the floor. Extend the leg toward the ceiling, and wrap a resistance band around your foot. Hold the ends of the band with both hands, and press both of your elbows firmly into the floor. Slowly bend your knee to a 20-degree angle, and then extend your leg against the band's resistance. Add challenge by using a heavier resistance band. Perform 15 repetitions on each leg.

The theory behind strengthening the VMO, or vastus medialis obliquus, is based upon the muscle's line of pull that acts upon the patella during knee movement. When the knee is bent the vastus lateralis muscle pulls the patella laterally from the femoral groove meant to hold the patella. This action should be countered by equal pull from the VMO. When the VMO is unable or unwilling to perform this action the patella can be pulled awry, leading to dislocation, pain or a variety of other injuries. As a result the VMO is the target of many rehabilitation programs.
Lie on back with legs out straight. To exercise the VMO contract quadriceps by attempting to pull knee cap toward hip or upward toward your quads. Hold this contraction for a few seconds and then relax and repeat. Three to eight sets of 10 repetitions performed three times daily work best. STRAIGHT LEG LIFTS
To perform a leg lift, sit or lie down on back. Contract quadriceps to stabilize knee cap and then lift heel up off the floor while keeping the knee straight. The heads of the quadriceps will fire to lift the leg up off the ground. Perform 10 to 15 repetitions using body weight or an ankle weight.
Shallow squats that bend the knee joint about 30 degrees are also recommended commonly for VMO strengthening. These squats are commonly prescribed because the patella does not need to be stabilized in this range of motion. once the knee flexes 30 degrees the VMO and vastus lateralis muscles must oppose each other to allow the patella to track properly into the intercondylar notch on the femur. If the patella does not track properly, pain is the likely outcome.
The hamstrings and calf muscles should be stretched during any VMO program. These muscles oppose the actions of the quads when they are overly tight, so stretching them can allow the quadriceps to better perform their duties. Stretch the calf by placing the ball of foot against the floorboard while in a standing posture and leaning body weight forward while keeping a straight knee. The hamstrings can be stretched a multitude of ways, however the easiest and most common method involves reaching for toes while in a seated position. To ensure that stretching of hamstrings and not lower back, imagine tipping pelvis forward to reach for feet. Hold each of these stretches for about 30 seconds and repeat several times. high neck collar wedding selections