What's this muscle called and how do I make it all good like?

Discussion in 'Injuries and Prevention' started by Llamageddon, Dec 21, 2011.

  1. Llamageddon

    Llamageddon MAP's weird cousin Supporter

    You lucky lucky bleeders. Here's a picture of my knees. Please form an orderly queue, ladies.

    You will see on the left hand side of my right knee there is a fairly pronounced muscle, which is no where near as pronounced on the left. I need to develop it to help my bad knee track better (along with all my flexibility stuff)

    So, what's this muscle called and what are some good exercises for it? I know squats are in theory, but they haven't seemed to have helped so far! I've also been told the abductor or adductor (I can't remember which) is good, but I've also been told those machines don't actually work that bit of your leg...

    So do you guys and girls have any tips? It would be very much appreciated!
     

    Attached Files:

  2. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    i'm guessing that's the vastus medialis, which is one of the parts of the quadriceps:

    [​IMG]

    i think sumo squats work it, but not sure. i know it depends on leg angle while you do them.
     
  3. Johnno

    Johnno Valued Member

    Are those really both your legs?

    I only ask because they seem to be diffferent colours!
     
  4. Ben Gash CLF

    Ben Gash CLF Valued Member

    Step-ups work your VMOs well, and squats and lunges will be good too.
     
  5. Llamageddon

    Llamageddon MAP's weird cousin Supporter

    Heh, so just do squats in Kiba Dachi

    Johnno - hahaha yes they are definitely both my legs. It's just there's a lamp on to my right and I didn't use the flash on my phone so I could use the shadows to differentiate the different bits

    Ben, I think I need to work the lunges more. Would people know if anterior lunges would be alright? They put less stress on the knee...
     
  6. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    shiko dachi, not kiba. not remotely the same thing, and squats in kiba will destroy your knee ligaments faster than you can say karate ni sente nashi.
     
  7. Ben Gash CLF

    Ben Gash CLF Valued Member

    Just do controlled lunges with your knee slightly behind your ankle and your weight in the middle. The big mistake people make with lunges and knee injuries is they go too long and bend the knee forwards, which strains it a lot.
     
  8. Llamageddon

    Llamageddon MAP's weird cousin Supporter

    Thanks all.

    Fish - You should see my kiba dachi ;)

    I stand corrected. With my feet pointed out and everything.
     
    Last edited: Dec 21, 2011
  9. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    bet you 10 quid i can get a lower one :p (inb4 obvious jokes :p)
     
  10. Llamageddon

    Llamageddon MAP's weird cousin Supporter

    Me in shiko dachi is you standing up ;)
     
  11. Osu,


    It is the vastus medialis:
    See this page about vastus medialis weakness and how to address it.


    Osu!
     
  12. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    but with insufficient hair
     
  13. PhysioScope

    PhysioScope New Member

    Good exercises for the VMO (vastus medialis Oblique). This muscle shares a nerve supply with the addcutor muscles. The theory is if you activate the adductors when doing wall squats (squeeze ball between knees you will activate the VMO) [ame="http://www.youtube.com/watch?v=IrWHmmWb71g"]http://www.youtube.com/watch?v=IrWHmmWb71g[/ame]. The studies have found any specific exercise that preferentially isolates the VMO. I have found in practice that weighted lunges with knee and hip and foot in good alignment beneficial and increases the size of the VMO as well as the other quadriceps. Holding the Horse stance is also well worth doing but you must have good alignment in the feet and back. The lunges is the easiest to do and you can strengthen just your weak side. As posted previously do not let your knee go over your toes at the end of the lunge. Here is a good You Tube demonstration of a good slow controlled lunge. [ame="http://www.youtube.com/watch?v=rSvAMBGbQAY"]http://www.youtube.com/watch?v=rSvAMBGbQAY[/ame]
    It is worth mentioning that some muscles do not activate well because the biomechanics else where are not correct. One such place good be at the hip joint. In your situation the most likely muscle to be weak will be your hip abductor. Here is a link to an exercise for that.[ame="http://www.youtube.com/watch?v=vc-8G9SZvuc&feature=relmfu"]http://www.youtube.com/watch?v=vc-8G9SZvuc&feature=relmfu[/ame]
    Good luck
     

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