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Exercises For VMO Strengthening

This document outlines an 8 step rehabilitation program for strengthening the quadriceps muscle, with a focus on the vastus medialis portion. Each step provides instructions for an exercise and recommends sets, repetitions and daily frequency. The exercises include isometric contractions, squats with a ball between the knees, and wall squats with feedback on muscle activation.

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Azmi Mahamad
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11K views

Exercises For VMO Strengthening

This document outlines an 8 step rehabilitation program for strengthening the quadriceps muscle, with a focus on the vastus medialis portion. Each step provides instructions for an exercise and recommends sets, repetitions and daily frequency. The exercises include isometric contractions, squats with a ball between the knees, and wall squats with feedback on muscle activation.

Uploaded by

Azmi Mahamad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Rehabilitation Program December 18 2012 Page: 1

Untitled

www.physiotec.ca

Notes:

1. Isometric Vastus medialis Sitting with rolled towel under knee.


Turn your foot outwards slightly then straighten your knee.
Feel on the inside of your knee for the activation of the inner quad (VMO)
Ensure that the inner quad (VMO) activates before the outer quad
Sets: 3 Repetition: 10 Frequency: 2 x / day Hold: 5 - 10 sec.

2. Strengthening Quadriceps position knee over a rolled towel bending to about 30 degrees.
Push your knee onto the roll and straighten knee fully by lifting the foot as high as
possible.
Focus on tightening / squeezing the inner quad (VMO)
Slowly lower the leg to starting position and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day

3. Strengthening ASLR Lie on your back with one knee bent and the affected leg completely straight.
Lift your leg off the bed to 45 degrees keeping it straight.
Focus on squeezing the inner quad (VMO)
Lower the leg slowly to starting position and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day

4. Isometric Vastus medialis Sitting at edge of a bed with ankle crossed and a rolled towel between the thighs).
Squeeze your legs together and activate the inside of your thighs without
contracting the outside of your thighs.
Try to extend your leg by pushing your bottom foot against the top foot as much as
you can without moving.
Relax and repeat the exercise straightening your leg a bit more each time.
Sets: 3 Repetition: 10 Frequency: 2 x / day Hold: 5 - 10 sec.

5. VMO strengthening Sit on a chair and place a small ball or a rolled towel between your knees. You want
to have your leg at hip width. Extend your legs while squeezing the ball then repeat
Sets: 3 Repetition: 10 Frequency: 2 x / day

Prepared by: CPSIC Physiotherapy 02087789050 Physiotec 1996-2011. All right reserved.
Rehabilitation Program December 18 2012 Page: 2
Untitled

www.physiotec.ca

Notes:

6. Isometric wall squat Have your back supported on a wall and feet slightly in front of you.
Place a small ball between the legs and squeeze lightly as you lower yourself to
bend the knees and hips at 90 just as you were sitting in a chair.
Push through the heels to hold yourself in the position for the required time.

7. Biofeedback VMO Stand with the injured leg forard.


Place one hand over the inside of the knee, just above the knee cap and the other
hand over the outside thigh.
Tranfer your weight forward by thightning the muscle under the inside hand and
relaxing the outside muscle.
Return and repeat.
Sets: 3 Repetition: 10 Frequency: 2 x / day

8. Srengthening Vastus medialis Stand with your feet apart and facing outwards.
Slowly drop down into a squat with open legs keeping your knee cap aligned with
2nd toe.
Slowly return to standing position by pushing through heels to activate your buttock.
Special Instructions:
Maintain proper low back posture (slightly arched) and stability of the knees (avoid
any lateral movements).
Sets: 3 Repetition: 10 Frequency: 2 x / day

Prepared by: CPSIC Physiotherapy 02087789050 Physiotec 1996-2011. All right reserved.

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