Quadratus Vastus Medialis (VMO)

It’s very important to strengthen muscles after they have been loosened. If they aren’t strengthened, there could be too much flexibility and therefore create issues within the joints like hyperflexion or hyperextension.

Let’s start with the vastus medialis/inner thigh muscle also known as the VMO.

Low back pain begins when the thighs, glutes and hips are tight, however it’s a very simple fix, you just need to ensure that you are doing maintenance stretching and strengthening.

Quadratus Vastus Medialis (VMO)

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The quadratus vastus medialis (VMO) muscles on the inside of the thigh are responsible for keeping the knee turned outward, preventing the knee cap/patella from tracking improperly (patellofemoral syndrome).

If the lateral quad muscle/thigh is tight, there will be tension around the outside of the leg from the hip to the ankle, majorly affecting the knee joint and the hips. Having a balance between the lateral (outside) and medial (inside) quad/tight muscles is essential to proper hip alignment.

The trigger points of a tight lateral/outside quad muscle radiate/travel down to the later/outside of the knee causing pain, and discomfort here, whereas the trigger points of the medial/inner quad radiate/travel down to the medial/inside of the knee.

[As noted previously, when the hips aren’t properly/horizontally aligned, the low back begins to feel pain because the hips aren’t level. The glute muscles supporting the hip bones become tight and off balance. The trigger points from the gluteus medius (glute muscles that keep the hips level) throw trigger points and pain into the low back region of the body. Therefore it’s important to squeeze the glutes to ensure aligned hips before attempting this exercise.]

What To Do:

  1. find stairs/step and somewhere to hold on for balance
  2. prop up heel of working leg
  3. squeeze glutes
  4. gently push hips forward
  5. externally rotate hips
  6. ensure knees are angled outward
  7. bend working knee (while contracting inner thigh muscle)
  8. assess and reassess your form
  9. ensure there is no tension, pressure or pain on the knee of the working leg, otherwise
  10. reassess form and begin
  11. 12-15 reps (or until you can’t hold proper form) 3 times a day

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