Vastus Medialis Stretch
The Vastus Medialis is the most medial muscle of the quadriceps group. It is also often referred to as the Vastus Medialis Oblique (VMO) due to the oblique direction that the distal muscle fibres run near the patella. These oblique fibres of the VMO pay an important role in patella tracking and during rehabilitation for medial and lateral knee injuries, it is vital to strengthen the VMO.
Option 1 ~ Standing, flex the knee to bring the foot towards the buttocks. Grasp hold of the foot with your hand behind you, apply a lateral rotation to the hip by pushing the foot towards the midline of the body and gently pull the foot upwards to apply an extension upon the hip.
Option 2 ~ From a forward lunge position, flex the forward knee with the sole of the foot flat on the floor. Flex the knee of the rearward leg towards the buttocks, grasp the foot with your hand behind you and apply a lateral rotation to the hip by pushing the foot towards the midline of the body. To gently increase the stretch, tilt the pelvis posteriorly and keeping the chest upright, lean into the forward hip. *You may want to perform this stretch next to a wall or chair to aid in balance.
- Medial lip of the linea aspera and the itertrochanteric line.
- Tibial tuberosity, blending with the common quadriceps tendon and via the patella ligament.
- Extension of the knee.