The Vastus Medialis Oblique (VMO) is the muscle at the front of your thigh, precisely the inner part of the quadriceps. For runners, it plays a vital role in knee movement by helping to stabilise the kneecap. Strengthening your VMO helps to reduce the risk of knee injuries and any unnecessary stress on the joint.
What are Signs of a Tight/Weak VMO?
Common signs of a tight VMO include knee pain, difficulty climbing stairs, foot pronation, limited knee extension and tightness in the thigh. A weak VMO can also lead to pain during physical activity or discomfort during everyday movements, such as rising from a chair.
Five Exercises to Strengthen Your VMO
1 - Single Leg Squats
• Benefits - activates muscles around the quadriceps and improves kneecap stabilisation.
• Stand on one leg and extend the other leg so that it's in front of you and hovering off the ground.
• Begin to squat down as if you are going to sit back in a chair and go as low as you can, before pushing up through your heel to return to the starting position. Once you have completed the desired reps, switch to the other leg.
2 - Step Ups
• Benefits - a functional way to strengthen the knees and increase knee stability.
• Stand in front of a Jump Box, place one foot on the box so that it is in full extension and begin to drive the trailing leg upwards, bringing your knee towards your chest. You can progress this exercise by holding dumbbells.
• Slowly lower your trailing leg towards the ground, followed by your working leg while maintaining control. Complete all reps on one leg before switching to the other.
3 - VMO Activation
• Benefits - a simple and effective exercise which releases tensions in the quadriceps, increasing blood flow.
• On a mat, lie face down with the foam roller secured under one thigh, just above the knee.
• Focusing on the inner part, which is where your VMO is located, slowly roll up and down the thigh. The tender or tighter areas may require a pause so that pressure can be created before you continue rolling.
4 - Squat with a Swiss Ball
• Benefits - Isolates the quads and requires greater VMO activation due to the instability of the Swiss ball.
• Place a Swiss ball between the wall and your lower back so that your feet are slightly in front of your body.
• Slowly begin to lower your body into a squat position, making sure your knees stay in line with your toes. Push back up to the starting position before completing the next repetition. Wanting a challenge? Try adding a Wall Ball between your legs and squeeze it as you squat.
5 - Double Leg Inner Range Quadriceps with Band
• Benefits - The resistance generated by the Exercise Band forces the VMO to work harder.
• Standing upright, tie a resistance band around a low anchor point (e.g a table leg), and the other end around the back of your knees. Make sure to keep your feet facing forward and both knees slightly
bent.
• Begin to straighten both legs against the resistance of the band and then slowly return to the starting position.
Incorporating these 5 essential exercises into your training routine will lead to strong VMO
muscles, meaning stronger and more stable knees. For all you runners out there, that translates to fewer injuries and better overall performance.
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