Exercises to Strengthen Your VMO

Yesterday morning I woke up, taped my knee, warmed up, strapped on my Garmin and ran. My plan was to do more than 3 miles to test out my knee using the new taping technique and shoe inserts. I was quite nervous going out. Would it work? I am happy to report SUCCESS!

Five miles done with ZERO knee pain! Woot! Woot!

As a follow up to yesterday’s post, I wanted to talk about a vital part of my rehab for my runner’s knee. I mentioned that my VMO (vastus medialis oblique) is not as strong as it should be. This has lead to poor patella tracking.  A normal knee will point forward as you squat down. Mine points to the side. So how do you target the VMO? Single leg squats and lunges are a great way. For me, I’ve found that these exercises aren’t enough. Here are two more exercises that really isolate the VMO and will hopefully get me back to running long distances.

And yes, I do have the maturity level of a 13 year old boy because I giggle when I say ‘balls.’

Have a fabulous weekend! Enjoy!

19 comments on “Exercises to Strengthen Your VMO

  1. Great exercise choices! Single leg squats are such a great exercise for so many parts of the body (as long as you know what you’re working and don’t let those natural overcompensations happen for weaker parts). Which, you’re not doing now that you know what you need to strengthen because you’re mindful of it.

  2. SO glad your knee if free of pain, no better feeling than recovering from injury and taking those first runs. You are hilarious… I can’t say balls without laughing either. My family love shwetty balls ice cream (from the snl skit) My kids yell in the isles of the grocery “Mom, can we get Shwetty Balls”? oh my, I laugh so hard… hee hee
    runwiki recently posted..Wordless Wednesday and the Winner of my Nature Box GiveawayMy Profile

  3. I don’t know if it’s my computer, but the video is upside down (I looked pretty funny standing on my head watching :-)).

    Thanks for the exercises. I’m so glad you had your run without pain. Your post yesterday led me to the KT tape website where I got some tips for my knee issue that I can’t wait to try. Thanks!
    Live from La Quinta recently posted..Back to Yoga. Yet Again.My Profile

  4. Oh, I forgot to say. I teach a “Ball Class” that is usually filled with all women. Even after 7 years of teaching it, I still giggle when I say something like “grab your balls and let’s go to the wall for squats.) 13 year old boys rule!
    Live from La Quinta recently posted..Back to Yoga. Yet Again.My Profile

  5. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body’s ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.

  6. Thanks for this post! You’ve just given me more options of exercises! Can’t wait to try what you have just shared.

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