Do you suffer from knee pain? The solution might lie in a muscle you've never heard of – the VMO.
When it comes to knee health and stability, the VMO muscle often flies under the radar, although it’s begun to gain traction in the ‘Knees Over Toes’ programme by Ben Patrick. This essential muscle plays a critical role in maintaining proper knee function and preventing injuries, yet many people are unaware of its importance. In this blog, we'll dive into what the VMO muscle is, why it’s crucial, and how you can strengthen it with effective exercises using the Yoback.
What is the VMO Muscle?
(Credit Physiopedia)
The VMO, or Vastus Medialis Oblique, is one of the four muscles that make up the quadriceps muscle (quad meaning four), which is responsible for extending the knee. The VMO plays a vital role in stabilising the kneecap and ensuring it tracks correctly during knee movements.
Why is the VMO Muscle Important?
- Patellar Stability: The VMO helps keep the knee in the correct position, preventing it from sliding out of place. This stability is essential for smooth knee function and avoiding pain or injury.
- Knee Extension: As part of the quadriceps, the VMO contributes to knee extension (straightening the knee), particularly during the last 30 degrees of movement. This final phase of extension is crucial for activities like walking, running, and jumping.
- Injury Prevention: A strong VMO can help prevent common knee issues such as patellar tendinitis, patellofemoral pain syndrome (runner’s knee), and other overuse injuries. Strengthening the VMO provides better knee support, reducing the risk of these conditions.
- Rehabilitation: Strengthening the VMO is a key aspect of rehabilitation programs for those recovering from knee injuries or surgeries, particularly those involving the patella or anterior cruciate ligament (ACL). It helps restore proper knee function and prevent future injuries.
Yoback Exercises to Strengthen the VMO Muscle
Heel Raised Squats
- How to Do It: Stand on the Yoback with your heels raised and feet shoulder-width apart. Lower into a squat, keeping your knees over your toes. Push through your heels to return to the starting position.
- Why It Works: The incline of the Yoback shifts your centre of gravity forward, necessitating greater activation of the VMO to maintain balance and control.
Poliquin Step-Ups
- How to Do It: Place one foot on one piece of the Yoback, with your heel elevated. Step up, driving through the elevated foot while keeping the knee over the toes. Lower back down and repeat.
- Why It Works: Named after strength coach Charles Poliquin, these step-ups target the VMO by promoting a knee-over-toe position, which enhances VMO activation.
Toe Raised Split Squats
- How to Do It: Stand in a split stance with one foot forward on a Yoback piece and the other foot back. Lower your body until your back knee nearly touches the ground, keeping your front knee over your toes. Push through your front heel to return to the starting position.
- Why It Works: These deep split squats, popularized by the "Knees Over Toes" programme, require a full range of motion and significantly engage the VMO.
Strengthening your VMO muscle might just be the key to unlocking better knee health and performance. So, give these exercises a try and experience the benefits for yourself!
