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The vastus medialis (vastus internus or teardrop muscle) is an extensor muscle located in the thigh that extends and stabilizes the knee. It is part of the quadriceps muscle group, which is made up of four muscles: vastus lateralis, vastus intermedius, rectus femoris, and vastus medialis. The vastus medialis is particularly vulnerable to injuries such as strains and tears due to its role in bearing weight and absorbing the force of impact from activities like running and jumping. Knee pain is commonly associated with weakness or fatigue in the vastus medialis, and specific exercises targeting this muscle can help improve knee function and decrease pain.
| Characteristics | Values |
|---|---|
| Muscle type | Extensor muscle |
| Muscle group | Quadriceps |
| Muscle function | Extends and stabilizes the knee |
| Location | Front of the thigh |
| Nerve supply | Branches of the Femoral Nerve |
| Blood supply | Femoral artery |
| Injury treatment | Strengthening exercises, surgery, radiofrequency nerve ablation |
| Injury prevention | Proper training techniques, rehabilitative plans |
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What You'll Learn
The VMO's role in knee extension
The vastus medialis (or vastus medialis obliquus, VMO) is one of four muscles that make up the quadriceps group of muscles. It is located in the anterior compartment of the thigh and is an extensor muscle that extends the knee joint. The VMO is the most medial of the "vastus" group of muscles, and it arises medially along the entire length of the femur, attaching to the other muscles of the quadriceps via the quadriceps tendon.
The VMO plays a crucial role in knee extension by helping with the medial translation of the patella. The patella, or kneecap, is the small bone that sits at the front of the knee joint. During knee extension, the VMO helps to align the patella within the trochlear groove, a process known as patellar tracking. This ensures that the patella moves in a straight line and prevents it from maltracking or dislocating.
The VMO's role in patellar tracking is essential for maintaining knee stability and preventing injuries. When the VMO is weak or fatigued, it can lead to patellar maltracking, where the patella moves out of its normal groove. This can cause subsequent damage to surrounding structures, creating increased force on the knees and resulting in injuries such as patellofemoral pain syndrome, anterior cruciate ligament rupture, chondromalacia, and tendinitis.
VMO strengthening exercises are often recommended for individuals experiencing knee pain or instability. These exercises aim to improve knee function, decrease pain, and restore balance to the movement of the knee cap. Examples of such exercises include quad sets, straight leg raises, squats, step-ups, and externally rotated half squats.
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VMO weakness and knee pain
The vastus medialis (or VMO) is a muscle in the front of the thigh that extends and stabilises the knee. It is one of four muscles that make up the quadriceps group of muscles. The VMO is particularly important for keeping the kneecap properly aligned as the leg is straightened.
If the VMO is weak, it can lead to knee instability, especially when bearing weight. This is because the VMO is responsible for bearing weight and absorbing the force of impact from activities like running and jumping. A weak VMO can cause the kneecap to track incorrectly, leading to patellofemoral pain syndrome (PFPS). This condition occurs when the cartilage under the kneecap is damaged due to injury or overuse, causing pain that worsens when using stairs or squatting.
Weakness in the VMO can also be a result of knee pain. Anterior knee pain is a common symptom experienced by runners, and it can lead to a cycle of pain and weakness.
To treat a weak VMO and associated knee pain, strengthening exercises are often recommended. However, some researchers doubt the existence of the VMO as a distinct muscle and suggest that any quadricep exercise will activate the vastus muscles. Nonetheless, exercises that target the VMO can help improve strength and reduce pain.
Some recommended exercises for VMO activation include:
- Seated isometric VMO activation: Sit on a chair with your feet hanging freely. Place a ball between your thighs and squeeze, holding the contraction for 10 seconds.
- Externally rotated half-squats: Stand with your legs shoulder-width apart and your knees and feet externally rotated. Squat halfway down and slowly return to the starting position, focusing on activating the VMO.
- Step-ups: Stand in front of a bench or chair and step up onto it, driving from the gluteal muscle rather than your toe. Ensure your knee is stable and pushed outwards, then slowly step down, contracting your VMO.
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VMO strengthening exercises
The vastus medialis (or VMO) is one of four muscles that make up the quadriceps group of muscles. It is located in the front compartment of the thigh and is responsible for extending the knee joint and keeping the kneecap properly aligned.
- Quad Sets: With the knee extended, contract the muscles in the front of the thigh as tightly as possible. Hold for 10 seconds and repeat 10 times.
- Straight Leg Raises: Lie on your back with one leg straight and the other leg bent. Tighten the thigh of the straight leg and lift it about 12 inches off the surface. Hold for 3 seconds and repeat 10 times for 2 sets.
- Squats: Stand near a support surface and slowly bend the hips and knees into a squat position, making sure the quadriceps are tightened. Keep the knees behind the toes and apart. Do not push through pain. Repeat 10 times for 2 sets.
- Seated Isometric VMO and Adduction: Sit on a chair or platform with your feet hanging freely. Place a ball between your thighs and squeeze it together, activating your VMO. Hold the contraction for at least 10 seconds and increase the duration as you get stronger.
- Externally Rotated ½ Squats: Stand with your legs shoulder-width apart and your knees and feet externally rotated (turned outwards). Squat halfway down and slowly return to a standing position, focusing on activating the VMO.
- Step-Ups: Stand in front of a bench or chair and step up onto it, driving from the gluteal muscle rather than your toe. Ensure your knee is stable and neutral, not buckling inwards. Slowly step down, contracting your VMO muscle. Repeat 10-15 times, alternating legs.
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VMO's role in knee stability
The vastus medialis (or vastus internus) is a muscle in the thigh that extends the knee. It is one of four muscles that make up the quadriceps group of muscles. The vastus medialis muscle originates from a continuous line of attachment on the femur, which begins on the front and middle side (anteromedially) on the intertrochanteric line of the femur. It continues down and back (posteroinferiorly) along the pectineal line and then descends along the inner (medial) lip of the linea aspera and onto the medial supracondylar line of the femur.
The Vastus Medialis Oblique (VMO) is the muscle that makes up the distal-most fibres of the vastus medialis. The VMO runs obliquely and helps with medial translation of the patella, where the VM runs more longitudinally and contributes more to knee extension. The VMO's primary function is to pull the patella medially. The VMO is the primary medial stabilizer of the patella. The VMO helps align the patella within the trochlear groove during knee flexion and extension. It also participates in the last phase of knee extension.
The VMO is an important part of balancing movement of the kneecap. Most people with knee pain have some weakness in the VMO. However, isolating the VMO for strength training is tough. VMO strength exercises can help to improve knee function and decrease pain in the knee. VMO strengthening has become a less popular approach to the treatment of anterior knee pain as the evidence supporting isolated exercises has been criticised for its poor quality. Researchers doubt the existence of the VMO and have found that any quadricep exercise will similarly activate the vastus muscles.
VMO strength exercises are used with most knee physical therapy programs. Exercises that target the Vastus Medialis muscle include flexing your quad muscle with your hip/leg slightly externally rotated, and holding the contraction for 5-10 seconds. Another exercise is to sit on a chair or platform with your feet hanging freely, placing a ball between your thighs and squeezing the ball together, activating your VMO. Externally rotated half-squats are another exercise that focuses on activating the VMO to bring you back up to a standing position.
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VMO's role in preventing injuries
The vastus medialis (or VMO) is a muscle in front of the thigh that extends and stabilises the knee. It is one of the four muscles that make up the quadriceps group of muscles. The VMO is tasked with bearing weight and the force of impact from activities like running and jumping, which makes it vulnerable to injuries such as strains and tears.
VMO strengthening exercises are important for preventing injuries and are often used in rehabilitation to improve knee stability. The VMO and vasti muscles play a role in controlling the patella and the way it moves within the groove. An imbalance between the VMO and the vastus lateralis (VL) contributes to the development of patellofemoral pain syndrome (PFPS), a common knee injury. PFPS occurs when the cartilage under the kneecap is damaged due to injury or overuse, causing knee pain that worsens with stairs or squatting.
Exercises that isolate the VMO can help to enhance its capability to control the patella from the medial side. These include knee extension exercises, squats, and lunges that limit knee flexion to 30 degrees. Seated isometric VMO exercises and externally rotated half-squats are also recommended. Step-ups are another useful exercise for strengthening the VMO, but it is important to ensure that the knee is in a stable, neutral position.
VMO strengthening can help prevent and treat PFPS, but it is important to note that the existence of the VMO and its exact contribution to patella control and pain syndromes are still debated. The focus of treatment for anterior knee pain has also transitioned to include the entire body and not just the muscle structure around the knee joint.
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Frequently asked questions
The Vastus Medialis Oblique (VMO) muscle is one of the four muscles that make up the quadriceps group of muscles. It is located in the anterior compartment of the thigh and is an extensor muscle.
The VMO muscle helps to extend the knee and keep the kneecap properly aligned. It also plays a role in maintaining patella position and limiting injuries to the knee.
The VMO muscle is important because it helps to stabilise the knee and balance the movement of the knee cap. It also helps to prevent injuries and manage pain in the knee.
There are several exercises that can help strengthen the VMO muscle, including step-ups, squats, and straight leg raises. These exercises are often used in physical therapy programs to improve knee function and decrease pain.
