4 Quadriceps (VMO) Strengthening Exercises for Painful Knees
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- Опубликовано: 29 июн 2024
- 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.
If you found this helpful, tap like and subscribe. We’re always putting out new content. Feel free to drop us a note in the comments too!
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.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
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. 
Спорт
I just want to thank you from the bottom to my heart so much I been suffering a meniscus tear for since June 7th 2021 till this day and I been doing these vmo exercises along with meniscus tear videos you have and I can finally sit down for a while and stand up and walk without pain thank you so much may god bless you and a blessing to come across your videos I can’t wait to start running again 🥲🙏❤️
Amazing! Thanks for following along.
This program can drastically accelerate your return to full function:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Mind sharing your experience on how this horrible injury happened Julian?
@@user-cl7fm1uc4r yeah I was training for a marathon running 10 miles for a week and one of those days I was training I twisted my ankle in the middle of my run and after that next day I went to run had the pain on my knee and from there got worse and worse
@@Ortiz_julian13 I cringed on the part where you ran and twisted your ankle... I know just walking and twisting is bad... Jesus man I'm really happy everything is better for you now!
LEO Y YAZMin.❤❤
There are people like you on youtube, who are brining people forward. Thank you!
Thanks so much for that.
We value your support highly.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I am a personal trainer and while I’ve always incorporated terminal knee extension exercise, the standing lunge was a new take on this, for me. Thank you for this new tool to use in my repertoire for my clients! 😊
Thanks for following along and for sharing the content :)
Sir Thx to the bottom of my heart ❤from last month I m suffering vmo joints pain due to jogging n exercises,
Whnvr I sit n try to stand, My muscles stiff, But doing only once these exercises, so much relieved, kindly guide me can i again go for jogging n exercises
I subscribed ur channel lot of thx
@@PrecisionMovementCoach❤
Why are people paying you then 😂
Your video, teachings, instructions, info provided as unbiased as possible and just well spoken professionalism is super impressive. Will definitely follow your other videos, even just after one day of performing these exercises I've felt improvements already!
Much appreciated!
Finally I find someone on RUclips giving accurate, meaningful advice on exercise conditioning. Bravo, Sir and THANK YOU for sharing good ideas. Very few "experts/wannabes" mention Functional Integration. Best wishes from New Zealand. Go well
Thanks :)
Fantastic! I didn't realize my right quad is barely firing at all. Now that I realize it, I will definitely do these exercises regularly. Thanks Coach E!
Keep us posted on your progress :)
Thank you so much I have learnt a lot from you.
this is the perfect channel. exactly the info I've been curious about when looking for stretches and mobility, none of the hand-waving and copy-paste reasonings
Thanks for watching and commenting :)
Thank you for being you!
❤❤
Your information based on research and personal experience is appreciated. Slowly describing and teaching the exercises is also very much appreciated!!
Wow! Thanks for your kind words :)
I appreciate the thoroughness and professionalism in your content.
And we appreciate you!
Really great video for self help to happy knees. Thank you Coach.
Happy to help!
I really appreciate the why explanation and thorough specific muscles targeting demo. Helped me a lot, thank you!
Happy to help :)
Just yesterday I came back from from my physio who told my knees hurt because of weak VMO. You're right on time, Coach E, thanks a lot! She gave me some exercises, but I am going to add yours as well.
Great timing.
Very easy to do but worked like magic! Thank you
Great to hear!
Thank you so much. These exercises have helped my knee injury. You are so wonderful at educating us how to be in our bodies and treat them well.
You just made our day :)
This video speaks of your professionalism and thoroughness, thnx🎉
Glad you liked it!
I've been running for years and have had knee paint recently and tracking issues that's started 10 years ago and I'd completely forgotten about VMO activation. Loved the in depth look in this video. Thank you so much!
Thanks for sharing!
Let's get you back to running pain-free :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach seeing a local physio here in QLD, Australia but I'm keen to check out more of your channel and maybe your programs!
I can’t thank you enough for your videos, so fabulous. My lack of movement during COVID caused my left knee to become problematic causing lute imbalance and knee pain. Gone now following your protocol, I refer all my clientele to you online to help their issues. You have a good following with my business, your such a blessing.
Thanks for watching and commenting :)
This was so helpful; I can't thank you enough.
Happy to help!
Been looking through many videos for runners' knee rehab - This one gets my vote
Thank you so much! :)
WOW WOW WOW!!! Thank you for teaching me TKE and VMO exercises! Blessings!
You're so welcome!
Magnificent investigation, explanation 🎉 and exercises! Thanks bro!
You are welcome!
Thanks, Coach E! Putting this into practice starting this morning.
Nice!
This is exactly where I am right now in my health. Thank you!
You are welcome!
I will do these exercises diligently to get my running on a track.
Thank you, Coach.
God sent.
You got this!
Thank you for posting this!
You are welcome :)
Great video exactly what i needed, I've had bad knees for a long time making me walk kind of straight legged which eventually made me lose activation in my vmo which then led to vmo muscle loss.. i am slowly trying to rebuild them but didn't know how..So glad that i have stumbled across your video.. Thank you
You're welcome!
I'm an ex body builder and you can see my VMO from across the room. I fell outside and medially dislocated my kneecap. I appreciate you explaining the almost immediate weakness that occurs in the VMO after injury. I'm heading into my sixth week post fall and VMO weakness is my main issue now.
You are welcome and thanks for watching.
Keep us posted on your progress :)
- Coach Joshua, Team PM
I have been told my knee pain is because of poor patellar tracking. The are so many contradicting information out there. I have just done what you did through the video and I am VERY HOPEFUL. 💪🏼
Yay!
So happy that you found it. There is definitely hope for you.
Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
thank you for a through and effective demonstration and explanation. It has helped me.
You are welcome!
Thank you so much for this presentation. IT"S SO helpful when the anatomy is explained before doing the exercises. God bless you.
Glad that you like it!
It's amazing and needs a lot of core strength. Simply brilliant ...
Glad that you think so :)
Thank you! love your videos- very detailed, informative. Great presentation!
Thanks for following along :)
Thanks man! You are so helpful for me! ❤
Happy to help :)
A great educative information, thanks a bunch
You are welcome!
I have a lateral patellar tilt on my left knee and found these exercises very useful and simple to perform. I appreciate adding these exercises to my repertoire! Thanks
Happy to help!
Very helpful and informative video--thank you!
Glad it was helpful!
I had a complete rupture of acl 5 weeks ago playing basketball and these exercise have been amazing! Thank you
That's so great to read and thanks for sharing :)
Wow! I did the Extended Knee Ankle Fl-Ex while laying up in bed, and have never felt my VMO fire like that before. I did it twice and felt it actually cramp up for the first time, which actually felt kind of good, surprisingly. I’ve been having having some knee pain for awhile and it’s somehow magically gone.
Awesome!
Great stuff! Very useful! Thanks a lot!
You are welcome!
This is valuable information. All your videos are.
Subbed!
Thanks!
I think I finally realized the purpose of these exercises. I used to think that all I needed to do was to make a certain muscle strong by working it with weights for instance, now however watching your video I see that it’s it the mind muscle connection that matters. I had the hardest time finding and activating the VMO. It took me a long time to actually see it pop, this tells me that I probably don’t use this muscle enough when I need it. Thank you for the informative video. I hope this will help me solve my painful, prone to injuries knees.
You are welcome and thanks for trying it out.
How are you now?
- Coach Joshua, Team PM
Thank you for sharing this valuable information. In 2022 i had meniscus repair surgery. Every since then my knee is slow to recover. Im going to incorporate these movements to start my pain free journey.
You are welcome!
Also, consider grabbing the Knee Pain Solution program. It can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/knee-pain-solution-yt
Check it out and let us know what you think :)
- Coach Joshua, Team PM
Great content, almost 500 subs, awesome, u r doing it right gang.
Thanks for that!
Unknowingly I was using some of these exercises. I will definitely incorporate all 4 of them for my vmo
Let us know how it goes :)
Extraordinary work. Thank you.
Thanks for that :)
These exercises rock! Thank you again for keeping me pain free in my field of work💖💫
Glad you like them!
Very interesting exercises with good explanations.
I thought that locking out the knee was not good for your knees but it seems to be a key component of these exercises to heal your knee.
Thanks for watching!
Great bump in production quality. Thanks for the video!
You are welcome and glad that you like it :)
Thank you! I love your videos. They are very helpful.
You are so welcome!
It worked! It took the pain away and I can walk without swaying. I have bursitis and arthritis in my hip and very bad back. I exercise all the time but doesn't target exactly what I need. Your video did this for me and I thank you.
Nice work!
Omg. Thanks for this. I didnt know where this pain was coming from. I felt a crack. So much better thanks so much
You are welcome.
Very effective and felt relief in both my knees. Thank you!
Awesome!
You've saved my knees! Thank you
Yaaaay!
So happy that you found us.
Thanks for letting us know :)
- Coach Joshua, Team PM
Thank you very much for the clear explanation,it is helpful to calm a bit the pain due to osteoarthritis in my knees (also suffering of arthritis in lower back painful 😕😫). Saudaçoes e muito obrigado. 🤝 😊
You are welcome!
Love your precise videos. Thank you!
Glad you like them!
Thanks for watching :)
- Coach Joshua, Team PM
You have no idea how much you have help me to recover from the medial meniscus tear. Still not at 100% but I'm back at walking 2 miles.
Awesome!
Been having knee pain while trail running downhill. Gonna give these a try. I backed off running and began doing more stretching, lunges, thera gun on the legs, and leg extension exercises to engage the quads. After 4 weeks, it's about gone. This video is super helpful. I'll do these exercises. Thank you.
Thanks for watching and commenting :)
I heard you shouldnt run downhill consistently as it is bad for the knees,
Awesome! Thank you !
You're welcome!
Thank you Eric. 😊
Welcome!
Very clear and good video.
Glad you think so!
Another magical routine from Coach E! I've had a strained MCL for 8 weeks that just wasn't getting better, and one routine of this has given me hope that I'll be back to basketball soon It also seems to help with my 25 year old IT band syndrome. As always, a great anatomy less as well. Thanks, Coach!
He's just amazing and his workouts are so rare but super effective. You start to wonder if most physical therapy channels on RUclips are owned by amateurs or regular fit guys that decided to open a RUclips video centered on fitness
Thanks for your continued support :)
Thank you so much for these exquisite details enhancing the quality of our practice as well as the body awareness.
I had just worked on this older video regarding "Patellar Tendonitis" duration 16:05 when i come across this newer one.
(I had recurrent knee swelling as i was 10 to 12 y old, which had never interested these ignorant doctors in the sixties. This is latent now with my 68 of age.
.so prevention and care.. "movement longevity"
i am on the right track with your coaching)
Peace
:)
Thanks Coach...I 'll do the exercises
You're welcome and keep us posted on your progress :)
- Coach Joshua, Team PM
Definitely learned something new. Subbed.
Awesome, thank you!
We appreciate you stopping by and commenting :)
- Coach Joshua, Team PM
Make sense and most useful!
Glad that you think so :)
I am suffering from DDD thanks to you followed ur excercises my pain is much better now
That's great to read :)
This is very helpful, for myself and my clients. Thank you;-)
Yes!
We love hearing from professionals like you.
Thanks for trying it out and let us know if you ever need more assistance for you or your clients :)
- Coach Joshua, Team PM
Very helpful thank you!
You're welcome!
Thank you very much. Found your exercises to be very helpful to strengthen my knee pain after a TKD championship. 👍
Great to hear! Stay tuned for my next videos champ ;)
Thank you so much now I feel I can trust a site! It works.
I've been publishing content on RUclips since 2009 and started Precision Movement in 2017. So we've been around for a long time and we're not going anywhere. Glad to have you along for the journey. - Coach E
Great video. Thank u.
-Dr D
Our pleasure!
What a brilliant video. Complete godsend. Thanks Coach E !
You're welcome!
I started to develop knee pain along the medial line of my right knee in March this year. My physio told me it was a fraid medial meniscus resulting from arthritis (I'm a 64 yo distance runner). He told me to reduce my training load and do some leg extensions and it should settle in a few weeks. It didn't really recover, although it was tolerable. I ran 26 races in 24 weeks, winning my clubs xc championship, which was excellent, however, toward the end of the season my knee became quite painful. I visited my local sports doctor, who recommended PRP injections at the end of the season in mid-September. Unfortunately, the pain in my right MCL forced me to stop running completely. Today I saw the senior sports doctor, who immediately focused on the VMO. Thanks for the video, I am hoping to follow your program into the future, as until today I was almost certain my running "career" was over.
Thanks for sharing your story and keep us posted on your progress :)
- Coach Joshua, Team PM
Great information to know. Very well presented. I have been doing yoga for my knee and hip pain but often I have pain in my quadriceps after walking or being on my feet. I tried these exercises you recommended and it feels better afterwards.
Glad it was helpful!
This is awesome. I had a MTP joint replacement (big toe) and I have really noticed an inability to fire my VMO in the last few years.
So glad that it helped :)
Very good and useful!
Glad that you think so :)
That you for sharing that good routine! Greetings 🙂
Thanks for visiting :)
Thanks!
You are welcome and thanks for your support...we really appreciate it.
Feel free to reach out to us at vip@pmcoach.pro if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thanks...left back knee muscle pain I know will help! Good job...
Glad that it helped :)
Great staff 💪🙏
The best!
The content is good too ;)
Thanks for the comment :)
- Coach Joshua, Team PM
Vraiment excellent programme pour muscler les quadriceps
Merci!
❤ Just Thank you. I wish you were in France!. There are so Many mistakes about Knees by us. Thanks a lot !!!
Hey!
We are here for you online no matter what country you live in.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team pM
My knees are troubling after many ultra marathon and my diy.
Will practice these strength exercises hopefully return to the track again
Durban South Africa
That's the spirit!
Also, consider starting this program:
www.precisionmovement.coach/knee-pain-solution-yt
- Coach Joshua, Team PM
Great Video🏆 Very imforative🎯
Glad that you think so :)
Great information
Glad that you think so :)
Thank you. 🙏
You are welcome :)
I like your videos very much there very helpful
Glad to hear that!
Very useful information amassing video
Thanks!
You sir, are a legend
Wow thank you! :)
Thank you 🙌🏾
You’re welcome 😊
Thank you for the kudos in the beginning of your video. I dont know if my gym has a foam roller like yours, yours looks like it has nice groves, but im definitely going to try to release the fascia and that vmo lunge looks like a perfect option for when the rest of the class does lunges. Great video!
You are welcome and thanks so much for stopping by.
The grooves aren't important so just use whatever roller you have. It will work.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you! I'll try that. I have pain in the front of the knee and my impression is that it is from lack of balance between strong muscles under the knee and weaker muscles above the knee, resulting in pulling the ligament down.
Keep us posted on your progress :)
- Coach Joshua, Team PM
One thing you failed to tell us... how do you get onto the floor and then back up again?
Hi!
Try out and floor exercises in bed :)
- Coach Joshua, Team PM
Congrats for wasting everyone's time by talking too much!!!
@@kironsunderraj3698really? A 14 minute video with clearly explained and demonstrated exercises is too much for you? I found the balance between talking and demonstrating just perfect. As someone who is due for knee surgery in the near future, the introductory "waffle" was a gold mine.
Thanks for sharing your knowledge. Happy fathers day!
Thanks a lot.
You're welcome :)
Thanks , I have been doing these exercises daily for 8 days and for the first time in years , I can bend my knees without pain when I pick up things off the floor.I started slowly with the exercises to gain mind body appreciation of the movement. Now that I can do them I doing them less often to see how it affects the knees. Before these exercises I was doing body weight squats up to 30 -40 times a day up to 4 times a week, but this never helped the knee pain until your exercises. I guess I had at the least an underutilised vmo.
Nice work!
Ah man I have been struggling to get back to basketball because I tore my acl 12 years ago. My VMO was never the same. I will try these thank you sir
Let's get you back on the hardwood.
Thanks for trying them out and make sure to let us know how it goes :)
- Coach Joshua, Team PM
Thank you 🙏
You’re welcome 😊
learnt alot!
Yay!
I typically have very good control of my body - but making the mind-body control to just the VMO is proving different. I think i'm activating it but I really have to concentrate (kinda like lifting the one eyebrow that doesn't want to lift). Is there a cheat movement to isolate it? One leg is easier than the other to activate without firing the other portions of the quad.
Brilliant delivery/presentation. Kudos to your straightforward explanations! I subscribed!
Great explanation !!!extremely helpful . Thank you
You are welcome!