Build a VMO.
Are you an avid runner suffering from back and knee pain? Does your knee feel “achy” walking up and down the stairs? If you do, then you probably suffer from lack of VMO (vastus medialis oblique) development. This teardrop-shaped quadricep muscle has horizontal fibres on the lower portion and is responsible for stabilizing your knee medially.
Causes of knee pain
Imbalance between vastus lateralis (VL) and vastus medialis oblique (VMO), may be an aetiological factor in the development of patellofemoral pain syndrome. Preferential atrophy or inhibition of the VMO may contribute to patellar instability, by permitting VL to exert a relatively greater lateral force, displacing the patella from its normal position within the knee. Other common causes include muscle imbalances in the hip and thigh, arthritis or a tight iliotibial band—a tendon that runs along the outside of your thigh.
How to build a VMO
Our favourite exercise to strengthen the VMO is the Poliquin Step Up, Petersen Step Up, and Side Step Up. Focus on activating lower medial quadrant of your thigh muscles. Perform high reps of these exercises.
Unsure where to start? Find a trainer and a therapist to help you get rid of your aches and pains here.