Strengthen inner (medial) part of the quadriceps muscle

siochain

Hi Folks,

Some discomfort under the knee cap on right leg caused by knee cap rotation to the right. Been to physio and doing the recommended stretches and single leg machine extensions with foot about 50-60 degrees to the right.


Anyone know of other exercises to strengthen inner (medial) part of the quadriceps muscle or create good knee cap balance.

Thanks

Patto

Squat below parallel, the lower you go the more you engage your VMO

siochain

Hi Patto,

already have them included along with front squat and weighted lunges (holding weight plate with arms extended over head to bring as many balancing muscles into play). Above is done with light weights for 10 reps by 3 sets until no more discomfort.
whats VMO?
Thanks

Reyman

I think he means your Vastus Medialis:
http://en.wikipedia.org/wiki/Vastus_medialis

Some people believe it is only activated in the final 10-15 degrees of a leg extension. The source above thinks lunges are the best way to strengthen it

Hanley

If somebody is already having knee trouble do you all really think it is wise to be advising him to squat? Since it's a tracking/knee cap rotation issue I would have thought squatting would do more harm than good, that is of course his physio has cleared him for it.

Siochain, Terminal Knee Extenstions (or TKOs) have a good reputation for activating the VMO and helping with knee stability. Read up on it here http://asp.elitefts.com/qa/default.asp?qid=33895&tid=115

EDIT: Obviously discuss all these things with your physio, and if you're still not happy, get a second opinion.

Saabdub

siochain wrote: »

Hi Folks,
Been to physio and doing the recommended stretches and single leg machine extensions with foot about 50-60 degrees to the right.

Yep, that's what I do for the inner quads. Concentrate on feeling the muscle contract, hold it for a second at the top, don't drop the leg but lower it under tension from the weight (the eccentric part of the move) repeat.

Saabdub

sheldonparkgym

Siochain - I've worked with a number of personal training clients with similar knee problems.

I recommend you perfom sets of leg extensions very slowly (taking at least 10 seconds for the positive portion of the repetition). Squeeze for each peak repetition at the top - this really engages the vastus medialis. Slowly lower the weight. This is especially important after the peak contraction - most people drop the weight - keep the tension on the muscle at all times.

While lunges are great, they are very risky because there is skill and balance involved in the movement. If your leg gives way at any stage (e.g. a simple lose of balance), then it could do major damage to your knees. The same would apply to the likes of overhead squats.

Machines eliminate the skill aspect so you can fully concentrate on working the muscles involved. While the weights-only brigade will try to convince you that all machines are useless, they offer many benefits that weights do not.

Keep us posted on your progress

siochain

cheers thanks lads I'll take them on board and let you know it goes.

Thanks agian