Best VMO Strengthening Exercises - Activate Your VMO Muscle

The quadriceps present in the thigh region is made of four muscles. Vastus Medialis Oblique is one of the four muscles in the quadriceps. It is seen in the inside front of our thighs just above the knees. 

1. Its other major function is to keep the patella on track.
2. This muscle helps us extend our knees and bend our legs forward. 

 The VMO can become weak if 

1. The muscle is not in regular use. 
2. There is an injury that affects the knee joint. 

When there is inflammation of the knee joint, fluid collects inside it. It prevents the signals from properly travelling from the brain to the muscles. This weakens the VMO leading to the pulling of the patella to one side by the other muscles (patellar tracking disorder). This can cause various problems that result in pain and restrictions in movement. Below mentioned are some of the conditions that can develop due to VMO weakening.

1. Patellar Tracking Disorder
   1. When the kneecap doesn't move properly in the groove at the end of the thigh bone, the condition is known as patellar tracking disorder. Patella refers to the kneecap, which is attached to the thigh and leg bone by tendons and ligaments.
   2. In normal conditions, the kneecap moves over a groove when you extend or bend the legs. 
   3. When the VMO is weak, the patella is pulled unevenly, resulting in it moving away from the groove. In most cases, the patella moves away from the track, outside of the knee joint. But in rare cases, the kneecap may also move the inner side.
   4. These occur especially during activities like running, jumping, squatting or walking downstairs. This can also happen because of sports injuries, overuse or trauma. 
   5. The most common symptoms of this disorder are pain and swelling. A feeling of the knees buckling is also common in this condition.  
2. Patellofemoral Syndrome
   1. It is another problem that results from a weak VMO. Patellofemoral syndrome, more commonly known as "Runners' Feet", is one of the main reasons for knee pain.
   2. This condition is not restricted to runners, as the name suggests. It also affects people who are not too active. 
   3. The pain is caused by the incorrect movement of the kneecap. 
   4. It places extra stress on the cartilage resulting in friction in the back of the knee. 
   5. The symptoms appear gradually and often come and disappear. 
3. Chondromalacia Patella
   1. It is another painful condition resulting from the patella's irregular movement. The cartilage behind the kneecap becomes soft and damaged. It happens as the kneecap rubs against the sides of the grooves. 
   2. This condition is often seen in young and healthy people involved in sports. Women are more prone to the condition than men. 
   3. The symptoms include front knee pain, mild swelling, tenderness of the kneecap, and pain while climbing stairs or after prolonged rest. 

VMO muscle plays a vital role in helping control the knee’s alignment through movement and loading. Thus, VMO exercises if really beneficial for an individual. These exercises have the following benefits:

1. VMO exercises help to strengthen the VMO.
2. A strong VMO ensures that the kneecap moves properly.
3. VMO exercises prevent the kneecap from rubbing on the edges of the groove.
4. These exercises help to prevent knee joint pain due to smooth movement of the kneecap. 
5. Regular VMO exercises prevent the occurrence of runner's feet by correcting the movement of the kneecap. 

Below are some of the best VMO exercises that one can do to strengthen the VMO muscles:

VMO Activation

1. The exercise begins with sitting upright on a chair with the knees bent at a right angle. 
2. The next step is to place a ball between the knees and the thumbs at the back of the knees. 
3. You must now gently squeeze the ball, ensuring that the pressure comes from the knees, not the thighs. 
4. One must feel a tightening or swelling where the thumb is placed. This indicates that the Vastus Medialis exercise is doing what it aims to do. 

Ball Clench Extensions

1. You must perform the exercise lying flat on the ground. 
2. A towel needs to be placed below the knees, and a ball is to be kept between them. 
3. The first step is to clench the buttocks and gently squeeze the ball. 
4. This is followed by lifting one foot off the ground while continuing to clench the ball. 
5. Hold the position for three seconds and gently lower the foot. 
6. You must then repeat with the other leg. 
7. Perform the VMO exercise for the knee 10 times and gradually increase to 25 repeats. 

Twisted Leg Raise

1. You must lie on your back and have your knees bent in this exercise. 
2. Then slowly straighten one leg and turn it outside by around 20 degrees. 
3. Raise this leg till the thighs of both legs are parallel. 
4. After holding for three seconds, you must bring the leg down slowly while keeping the feet turned outwards. 
5. Repeat the exercise with the other leg. Repeating this Vastus Medialis Obliquus VMO strengthening exercise helps strengthen the muscles and reduce knee pain. 

Ball Bridge

1. Ball Bridge is another VMO Strengthening exercise where you need to lie on your back. 
2. Keep the knees bent and feet hip distance apart. 
3. Place a ball between the knees and squeeze it gently with your knees. 
4. Clench your glutes simultaneously and lift the bottom as much as possible.
5. It is best not to lift so much as to arch your back. 
6. Keep this position for three seconds and gently lower the back. 
7. Throughout the exercise, you must keep the ball pressed by the knees and the glutes clenched. 

Wall Sit with Hip Adduction

1. This exercise is done by sitting against the wall. 
2. One must stand with the back against the wall and slide down to a sitting position. 
3. The hip and knees are at a 90 degree angle. It is important to ensure that the weight is evenly spread along both legs. 
4. Keeping a soft object like a ball or foam roller between the knees and pressing it results in hip adduction. 
5. This is one of the most popular VMO exercises that one can practice at home. 

Vastus Medialis Stretch

1. This Vastus Medialis exercise is done by standing. This exercise activates the quadriceps
2. Place a chair in front of you and hold it for balance. 
3. Stand upright and lift one leg towards your buttocks. 
4. Hold the foot by hand and pull it as much as possible towards yourself without bending forward. 
5. If you want to focus on the Vastus Medialis alone, you must pull your feet towards the other buttock. You can keep increasing the stretch as you practice by pushing the hips forward. 

Floor Extension

1. Floor extension must be done by sitting. The steps to do this exercise is as follows:
2. Sit on the floor with your back pressed against the wall. 
3. Ensure that the shoulders are arched and your chest is in a proud position. 
4. Bend one knee and keep the fingers interlocked under it. 
5. Pull the knee towards the chest without taking the foot off the floor. 
6. While exhaling, straighten the other leg and lift it as much as possible. Then bring down the leg slowly while inhaling. 
7. Do three sets of twelve repetitions before changing legs. 

Squat With Hip Adduction

1. Squats are the best leg exercises. But if you want to focus on the Vastus Medialis, you must add hip adduction to the squat exercise. You can do this by keeping a weight between the knees.
2. Initially, it is better to use lightweight objects before progressing to heavier weights.
3. Balls or rolled towels are ideal for this purpose.
4. Those who are not familiar with doing squats must practice that first before adding the hip adduction. It is one of the Vastus Medialis Obliquus VMO strengthening exercises that target the whole leg. 

One should also keep important tips in mind before doing the VMO exercises. Some of these tips include:

1. Always consult the doctor to know the best exercise to strengthen the VMO muscle.
2. Follow all the instructions as provided by the doctor.
3. It is best to wear clothes that allow free movement of your limbs.
4. Ensure to follow a proper warm-up routine before doing these exercises.
5. Maintain proper dietary habits along with the exercises.

1. It is always advisable to start with a small number of repetitions. This puts less strain on the body.
2. The usual practice is to start with ten reps and slowly progress as the body gets accustomed to the exercise. The maximum recommended repetitions for these exercises is thirty. However, it is ideal to confirm with your doctor before you increase the reps. 

This article enlists the difficulties that most people face due to the weakness of the Vastus Medialis Obliquus muscles. Some basic and simple exercises can help strengthen and increase the range of motion in these muscles. However, proper care needs to be taken through warm-ups and timely doctor consultation.  

If you too are a victim of knee joint pain and are looking for a remedy, get in touch with a HexaHealth expert today. At HexaHealth, we get to the root of your medical issue and ensure you get the right treatment from the right doctor at the right venue. We also assist you with admission and insurance formalities if required. So don’t waste your time as that knee pain isn’t going to wade away by itself. Contact HexaHealth TODAY!