Start recovery for painful knees with an easy quadriceps strengthening routine. Whether you have patellar tendonitis, quad tendonitis, meniscus tear, ACL tear, patellar tracking disorder, or osteoarthritis, activating your VMO (Vastus Medialis Oblique muscle), in particular, can speed you on the way to pain-free movement.
Ideally, you may be able to avoid surgery by addressing the root cause of knee dysfunction. Even for patients who couldn’t avoid the knife, strengthening quads and their VMO can speed up recovery. It’s so important orthopedic surgeon Dr. Erin Boynton has patients doing quad exercises in the recovery room.
We’ll also cover the anatomy of the knee and recent medical studies on the VMO before diving into the four exercises for strong quads.
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IN THIS VIDEO
00:00 - Intro
01:00 - Why is the VMO important?
04:00 - Anatomy details
04:40 - Exercise #1: ASMR Quads
07:32 - Exercise #2: Prone Hip Extension
09:04 - Exercise #3: Extended Knee Ankle Fl-Ex
11:38 - Exercise #4: VMO Lunge
RESOURCES AND LINKS MENTIONED
Do Preoperative Vastus Medialis Volume and Quality Affect Functional Outcomes after Total Knee Arthroplasty? www.ncbi.nlm.nih.gov/pmc/arti...
The Effect of Self-Myofascial Release on the Pennation Angle of the Vastus Medialis Oblique and the Vastus Lateralis in Athletic Male Individuals: An Ultrasound Investigation
www.ncbi.nlm.nih.gov/pmc/arti...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease knee pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
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Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life.
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.