10 BEST KNEE/VMO STRENGTHENING EXERCISES

[@tshep1174]

0:31 - 1 Leg Box-Assist Squats: 3 x 15-20 0:45 - Band Activated Squats: 3 x 15-20 0:58 - Band Sidewalks: 3 x 15-20 1:09 - Band Leg Extensions: 3 x 15-20 1:16 - Hip Ab/Ad-duction: 3 x 15-20 1:31 - Clockwork VMO: Around the clockface 3x 1:43 - Box Step-Ups: 3 x 10-15 1:53 - Box-Assisted Squats: 3 x 10-15

[@missyshontae6235]

Bless you

[@wombatonsteroids]

As a skateboarder who spent years jumping down stairs onto concrete, both myself and my knees thank you for this.

[@adavis3215]

Looking to get back into skateboarding & came here for the exact same reason.

[@ibrahimpatel5418]

@@adavis3215 same bro.

[@ibrahimpatel5418]

Partially tore my knee ligament.

[@mivivy7596]

No way I'm skateboarding too and needed knee exercise 💪🏿

[@白キロ]

dislcoated my kneecap it hurts like hell :(

[@DynamicistDante]

I am glad I found this channel because I am also a Martial Artist and I damaged my knee from a bad landing after a spin kick. My left knee has been very weak ever since. I cannot jump as high and the knee doesn't feel like it will hold itself together during high-stress activities. Let me know if you have any extra recommendation to further strengthen my knee so I can get back on the action. Thank you!

[@FlavaProeliator]

Thank you so much! I've had many knee injuries while skateboarding so at this point it doesnt take much for my knee to pop out, which is why I've been trying to build more support for it. All of the other knee strengthening videos involve very little stress or tension and are mostly for severe rehab cases, but none of that was building enough muscle to hold my knees in place. THESE exercises however have strengthened my knees enough that I havent had a subluxation or dislocation in months!!! Thank you so much!!!!!!!

[@footygirl4639]

hello, ik this is an old comment but which exercises do you recommend the most for strengthening and how are your knees now?

[@FlavaProeliator]

@@footygirl4639 I'd say to start, the box squats are really good, as well as the "one legged knee bends" at 1:31. Another thing not covered in his video are split squats (start with just body weight) and backwards walking/backwards sled drags. You don't have to always do all of these exercises, just find a combination and frequency that works for you. As for my knees, I found out I have hyper-mobility of my patellar tendon so my knees are naturally a bit easier to dislocate....that being said they do still dislocate from time to time but way less frequently and now because of the knee strengthening work I've done, I recover from it WAY faster now. Like I can get back to running within 1-2 weeks after a dislocation now.

[@footygirl4639]

@@FlavaProeliator okay! thank u very much that’s so useful. I’m glad your knees are getting better. dislocation are the worst

[@briangriffin928]

I injured the ACL on both my knees twenty odd years ago playing football and as a result I have suffered osteoarthritis for many years, over the last two or three years the pain has started to be constant and I started to limp and struggle to walk down gradients. I have tried most things like cycling , swimming, weights even jogging! but nothing has really helped, then I came across this video. I have started to do the exercise demonstrated at about 0.33 secs raising on one leg from seating position, at first my knee felt unstable and crunched and grinded but after a couple of days my knees are better than they have been for years, I have played golf today and walked down hills carrying a set of clubs and I cannot tell you how much better and more stable my knees feel. Apologies for the long post but I want people to hear my story so they will try this I know how miserable knee pain can make you feel. Thank you for posting it whoever you are.

[@jamesfranco7090]

Thanks for that mini story it's encouraging

[@Activchiro]

thanks for sharing your story , its comments like yours that keep this channel alive . i really appreciate it.

[@altan1989]

Hi Brian, I snapped my acl from doing karate and had my surgery last year. I'm taking time out karate until it fully recovers. My aim is to make my knee stable and strong (hopefully I return eventually but no rush). It's nice to know that I'm not alone. Thanks for your comment. p.s. Any suggestions tips welcome.

[@ben8090]

Hi Brian I ruptured my ACL in the mid 80s. Like you I had a lot of crunching at times but cycling really helped me. I have had about 7 ACLs replacement ops ( was a guinipig) and 17 ops on that knee ( ACL. torn cartilages clean ups etc) 3 Years ago I tore my cartilage and was told that I would require a knee replacement as I hardly had any Cartilage left. After extensive research on cartilage replacement I found the only surgeon in the UK who could help me Two years ago I had my 7th acl done and a cartilage replacement done using my stem cells to regrow my own Cartilage. So far so good. A few hiccups but generally good. I have been looking into pain management on bad days ( I obviously have the same arthritis as you. ) and I find that a couple of slices of pineapple helps. So do Walnuts (Omega 3) I am going to start doing these exercises once the torn calf muscle in the other leg has healed. ( don't ask! ! ) Looking forward to getting back on to the Cricket pitch and cycling.

[@alexvidu4517]

Nice video content! Forgive me for butting in, I would appreciate your opinion. Have you thought about - Dinanlinson Rocky Position Approach (should be on google have a look)? It is a smashing exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some extraordinary things about it and my close friend Aubrey after many years got astronomical results with it.

[@nicasutch6335]

Just had partial knee replacement in both knees(patella) some of these i am not ready for others are great! Thank you

[@Keith_Mikell]

Thanks for the detailed video. I did like 15 wk of PT and it drastically improved my knee (patella tracking, PF syndrome, chondrosis). Started out mcconnell taping and by the end of PT, no tape needed. Got lazy and in 3 months lost all progress. Im training my knee on my own now bc the pain is unbearable even after Synovial fluid injections. Thanks! Much love!

[@guadalupeuriatre1367]

I have a dislocation knee and I hope this video will help me get stronger and walk again appreciate it.

[@canvea]

Thank you! I'd love a follow-along version of this as well.

[@bmutch4975]

Training for a half marathon and hoping to continue to do these on my cross train days to help build my knee strength! Thanks so much very helpful!

[@badjazz6515]

Very good vid. Short, straight to the point, easy to understand

[@isjnasjhana6170]

I’m currently 5 months into my lateral meniscus injury and I want to keep strengthening my knee so I can avoid future injuries, and idea how days a week and times a day I should be doing this. Thank you!

[@bernadettegutierrez9045]

love this just as i needed!hmm started rehab yesterday for my medial meniscus(no surgery)..just had one session and the therapist advised to do this at home...

[@Activchiro]

+Bernadette Gutierrez im glad these can help you

[@nylcha]

Bakpe ni. ade masaalohkee

[@zsoltszigetvari6538]

The best videos in KZbin in these subjects! Thanks for your time sharing them! I started foam rolling for my back/knee. I've got pain in my knee (right hand side) only when I'm running. What else would you specifically recommend apart from the foam rolling?

[@Activchiro]

+Zsolt Szigetvari try these popliteus massage kzbin.info/www/bejne/ZqWTZKWwd9NrotE

[@abelardoandolong7859]

I really think I have this runner's knee, yes I have been running and maybe because I ran 3-4 times a week. My right knee feels pain when I ran the stairs going up as if rub edges on the surface and was happy to find you; I appreciate your exercises and will follow it for a better result, I hope so. Thank you.

[@robertofranco6300]

Hey, hello. I have a question for you. I have a patella problem cuz it is not tracking in the way it should, a kind of condromalasia. Do this exercises will help for strength the VMO and make the patella go on the track it should? And if you could make a video of speficic stretching for the opposite zone of the VMO. Thanks, hope you can answer and congratulations for the video exactly what i was looking for!

[@ramonestrada8990]

Thanks for the Video. Great Exercises.!!!👍🏼👍🏼

[@hrluna14]

Thank you so much for this video. I'm having to strengthen my knee after knee surgery six years ago. I'll let you know how everything is working in a few weeks. thanks again. Hilda

[@maikakeaumoe]

Great video very informative. I had a meniscus tear 6 years ago it still bothers me but I'm somewhat of a power lifter so I recovered quite well. I'm looking to getting back into weighted squats but I want to strengthen my knee first.

[@Activchiro]

+Brenden Kaaikala these will definitely help you

[@qcaviation10]

Thanks for your help I'm really need your help to improve my pain in my knee due to patellar femoral injury

[@trey525]

Same here. How's your recovery going? I'm looking for info from people w/ the same injury.

[@suhasinimadhuryachennubhot9342]

I just found your channel while i was searching for best knee strengthening exercises for knee pain as i have knee pain in both knees. I started to go to gym 4 days a week. And on my leg day i do leg curls, deadlifts, glute bridge and calves as they’re knee-friendly and dont have any sort of discomfort or pain. ButI don’t do leg extensions on the leg extension machine cos they hurt my knees like hell. So Do squats. Do u think i should stop weight training and do these 10 exercises to strengthen my knees first? Or can i do it along with weight training? Please let me know how to inculcate your 10 exercises in my routine. Would be of great help!! Thanks in advance.

[@uditsingh3010]

Really it's effective I am doing it for a month and I get good results

[@dogwhisperer3268]

Thank you, this is cool. Have you also a Video for a healthy hip?

[@NabeelKhan-ci8gw]

Excellent, quick, to the point

[@furyano1251]

Awesome tutorial 👏. Thank you 🙏. Exercises worked very well.

[@cosmopolitanbay9508]

I find squats causing some pain or discomfort below the knee cap, but would definitely try the rubber bands. Is the idea of using them to strengthen the knee supporting muscles from all sides? Anything about repetitions, sets and pauses? Thanx!

[@Activchiro]

For most exercises try 15-20 reps 3 sets . and rest period usually go for 1-2 mins. the rubber bands are to add stabilization resistance against joints . to make the intrinsic muscles to work

[@PaulTomy456]

will it help for slight osteochondral injury , i have a slight tear on acl aswell i have pain when i apply pressure on knee leaning forward with my weight.

[@Activchiro]

+Paul Devassy . of course . but i recommend doing these exercises in the pool

[@rumeshsenanayake8942]

This is an awesome video, really helpful!! Should I do these exercisers 3 times a week or everyday?

[@michapoom6609]

Unfortunately, VMO is a local muscle and it's providing movement. Local muscles are able to stabilize bones each other but not at all creating both concentric or eccentric kind of tension. A kind of global muscle is Vastus Medialis LONGUS (VML) and once you are moving your leg, it's the only part of VM which is working towards shortened position. VMO is muscle that controls lateral tracking of the patella, hence if you want work with that... Give resistance on the medial border of the patella and ask a patient to hold that position. I appreciate your work with that movie :)

[@sarahdarling6439]

I tore my ACL and meniscus a year ago and had reconstructive surgery 10 months ago. I was cleared by a doctor and I can run and move well, but my knee gives me a lot of pain. Are there any exercises that I could use to target getting rid of the pain specifically?

[@calliepeterson8395]

Love this, one of my go to workouts each week. Curious what's the difference between the single leg squat on a box and the double. Seems redundant. Thx

[@Ayod2k7]

Double should be easier then progress to single

[@BrainDead231]

What exercises in this video you can recommend for someone who has unstable knee and my gait pattern is abnormal due to pcl sprain

[@ayanmazumdar4782]

i had an ACL reconstructed 4 months ago...can u plz tell which exercises will build my knee stronger than before as I am a footballer and want to play as before I used to play

[@Activchiro]

these exercises help alot or try the pool exercises on this channel

[@ayanmazumdar4782]

Thank U for Ur concern

[@GoofyAhhTOSGaming]

I couldn't be ааааny happiеr with the reeeesults. I gained 12 lbs of muscle in 4 weeks . Nooo Speciаl Diеt, No Intеnse Еxxxercise.. twitter.com/cb59a8d9f7356cbd5/status/742668391975096320 10 BESТ KNEEEЕ VMO STRENGТHENING ЕXEERCISES

[@she3p]

Hi there. Are these exercise suitable for a post-knee surgery recovery? I'm not supposed to bend more too much and was told I shouldn't be doing squats for now.

[@Trahnezor]

ACTIV CHIROPRACTIC thanks for the video! Small question 2:04 says 15-10 repetitions is this suppose to be 10-15 or 15-20?

[@Omrie69]

Great video pal, my VMO hasn't fired properly for over a year now i can't kick out the last few inch on a knee extension do you have any exercises that can get me to lock out with that

[@Activchiro]

+Omar Sade that is beautiful . I'm so glad these exercises have helped you

[@bencroll7547]

Great video, these have really helped my knee, thanks so much 👌

[@nsandamatana2654]

Hi how are you ? Do you have anything to suggest for Chondromalacia of patella 719.46?

[@Activchiro]

+Sebastiao Elias Matana these exercises should help you

[@fingerlickinhood6131]

My doctor has diagnosed me with patellofemoral pain syndrome and said I basically have weak quads and my knee is not tracking right. It grinds when I straighten it. Will this help with the issue? Thanks!

[@lannycornel8050]

Puedo.hacer con pesas de tobillo? Can i do those exercise with ankle weights?

[@jenn479]

I was suffered from patella dislocation before and did surgery a year ago. But my my squad muscle, esp VMO are still so weak. I would feel so unstable during downhill long run. Could i do these exercises every day? Any more workout routine suggested?

[@matthewlewis8263]

i ordered the orange serious steel band as in the video. however it seems alot thinner than the one show. is that the correct band 2-15lbs?

[@rockym.5166]

very very very good. I was looking just for this. great. this is so vital. such an useful video. thanks.

[@piratenLjos]

Going to prevent my knee from injury by doing this, thank you very much.

[@Jellyandbean78]

Your my hero 😌 I'm a runner and my knees started turning in and I didn't know what to do because it hurt whenever I ran thank you.

[@seanetc]

If you have an imbalance of the quadriceps, will doing something like a '1 leg box squat' highlight and target the weak link?

[@Activchiro]

seanetc Yes it will definitely help

[@Epilogue_04]

nice video man, ill subscribe! :), one question, do you have some exercises for knee hoffa fat pad problem?

[@aishajabeen5075]

just love your video . but I have a little query that if we are planning a rehab program for a patient with P.F.P.S do you think they will be able to do 3 sets with 15 repetations ?

[@rajsh92]

Very good exercises. Thanks so much

[@buniibark9794]

it's the fact that it's 2021 and i still watched this xox

[@saxonia5414]

Vielen Dank. Thanks.

[@Veneros]

Hi activ chiropractic not sure if you'll see this but are all of these exercises safe for knees with a completely torn acl?ive been starting prehab for surgery in one to two months. Wanting to get best start but i find i struggle between gym sessions every two or three days to find a way to work out. So im hoping to buy therabands and exercise balls for home use. Just wondering which of these exercises and therabands are best for building muscle strength that assist post surgery? Do the tubes work differently to bands?? Be keen if you had a video on daily stretching. Hoping prehab stretching will assist post surgeries as i assume if you take a hamstring graft for example and your muscles tight to begin with..youll feel more pain or tweak it in the months after surgery??

[@ryandoyne6679]

New subscriber, great videos. Question ,I had orthoscopic meniscus surgery 5+ years ago. My knee clicks/cracks, almost pops at least 5x a day. Imy still active /workout 3x a week but always go easy on leg days. I squat , leg extensions on plate loaded machine, modified lunges etc. Should I not do these exercises? Any suggestions? When I don't lift legs I feel like it's worse but I try to maintain a strength in my quads / hamstrings.

[@alexandrasamolada4539]

Hi...I have chondromalacia patella in both knees.....Can i do these exercises or it will make the knees worse ? My doctor said me that I must do vmo isometric exercises.....Are these isometric ? (Sorry if the questions are silly)

[@marzenanoel]

I have knee pain from running specially below my knee cap . I am trying now your exercises and i find them helpful ..but i do have to say I don't like squats ... But squats are one of the best exercises to strength your knees right?...

[@Activchiro]

Yeah you are right it will help you However if there is pain that persist please stop and seek professional advice.

[@marzenanoel]

oh ok thank you ! just making sure ! thank you !!

[@internalhouse1889]

Thank you!!

[@MrCoolio1985]

Best video I've seen on the vmo issue

[@Activchiro]

Thanks for watching. I'll make more in the future

[@angeleyes7531]

Thank you Nick!

[@wolfram49]

Good stuff! Currently rehabing knee/MCL, and these exercises are definitely filling in some gaps in my recovery. Thanks for producing this video!

[@oli3232]

definitely subs. Good information right here. I have patella tendonitis in my right knee since october 14 2016 (last squat session) and since that i didnt perfom a back squat only box squat since last week. Im a strength training athlete and for us moblity is really important (which i do have) but increasing the mobility and DO STRETCHING especially static is a must after each workout. I had tight quads thats why i got tendonitis.

[@Activchiro]

+Truee Seven hanks for watching . Share to anyone

[@Jadz90]

Are yoooou trying to build muscle, but not seeing results? Read on for the top 5 muscle-building supplements for faster gains twitter.com/ab7c2fc6cdbd6bb20/status/742668391975096320 10 BEST KNEE VMO STRENGTHENING EXERCISES

[@schaschuschascho]

Thanks!

[@oroborus2063]

I have a question. I injured my knee a while ago from over training I practice wushu and I jump a lot so my left knee hurts right under my knee cap and on the outside of the cap. My question is should I ice my knee after I do these rehab exercises or is icing only good in the early stages ?

[@tomasmonteverdeviii9532]

hey bro. hows it going? I wanted to ask if I should do these before/during/after my workouts? or are these a seperate thing.

[@cosmopolitanbay9508]

Hey I also noticed with the rubber band you don't move the leg back and forth, only to the side. Any particular reason? Especially, is there a no-no?

[@Activchiro]

if you mean the green rubber band . its just for stabilization resistance against the joint.

[@markbeep3469]

I have pain on the outside and little below the knee, which exercises do you recommend? thank You.

[@Activchiro]

mark beep try these exercises first. kzbin.info/www/bejne/fpbOk62gpb18Zsk

[@DeepakKDave]

lovely and easy to practicing..

[@Activchiro]

Thanks for watching

[@Dr_Tesla_]

Which type strap resistance band ( colour) should I use for Patellae femoral syndrome... ✌🏼

[@user-yo5or1jl5x]

Pls anything for patellor tendinitis.

[@quincymcduffie1180]

Hey Nick, Happy New Year. Question, is it safe to do "every" single exercise with the amount of reps and sets you have listed throughout this video in one session 3-4 times a week or would that be a little overboard?

[@Activchiro]

+Quincy McDuffie it will definitely be over board . Just start with ones you are comfortable first

[@quincymcduffie1180]

Okay cool. Thanks and I appreciate that.

[@T.137-lmt2]

Great video thanks

[@vaughny7258]

Seem goood. Can you give set/reps? And how otfen we should do this?

[@keithhgallop7232]

Would you recommend this for a guy that has had a ACL reconstruction on the right knee, and a ACL reconstruction and meniscus on the left that was 2-3 years ago?

[@Activchiro]

+Mr.Pentagon OfPAIN yes i do reccommend it . but please try these exercises first. kzbin.info/www/bejne/nqLPpXWBhsZnf9U

[@keithhgallop7232]

Thank you

[@keithhgallop7232]

Ah yes pool therapy workouts. I use to swim from 8 years old to 14 so it will be nice to get back into the water again. Best advice I've gotten in a long time!

[@weekendadventurer250]

so if using these for rehabilitation do you reccomend doing all of them together or just doing like a select 5 or 6

[@ClearSmoke100]

you treat it like training any other muscle and go at the pace your knee will allow. I would start with 3 that hit different angles then go from there.

[@Activchiro]

i recommend selecting the 3-4 you you feel comfortable with

[@weekendadventurer250]

thank you both for the advice

[@dermotpayne01]

Fantastic thanks

[@nfchristian]

Loving the content! Twisted my knee 1 week ago and was looking for something to rehab !

[@villarreal956flo]

do you have any videos on elbow pain. my elbow bothers the crap outta me when i do tricep extensions

[@Activchiro]

+Rene Villarreal that is probably cause you stick your elbow out during tricep push . try tricep stretch

[@KoG17SiiNz]

Your VMO is crazy dude. What exercises do you do personally for that definiton and sculpture? Thanks, Abe

[@Activchiro]

KoG17SiiNz Thanks for watching . I mainly do a lot of barbell squats , sissy squats, front squats , leg extensions . i do mainly a lot of strength work. so my program is mainly a powerlifting based program.

[@skuzy]

any vids for patients that have suffered TPF injuries?

[@HdBurningblade]

I have patellar tendinosis from olympic weightlifting. I'm pretty sure it's because of improper patellar tracking.. How long would you recommend I do these exercises for before I can go back to regular squatting?

[@Activchiro]

Hey dude try to do these exercises 3 times a week for the next 6-8 weeks. It should help. Good luck

[@Cacophony314]

Thank you very much.

[@MsKonlabos]

Hey guys, can anyone tell me please what is that specific band called? There are so many different resistance bands, it's difficult to find it on the internet...Thanks in advance!

[@iamabedteweldebrhan4550]

Here you go man.i hit subscribe. i am an athlete but now this four weeks strugling of shin splint in the inner part. can you help me with that please.

[@Activchiro]

I'll try to make a video ASAP . Im just a little bit busy on my end atm .

[@iamabedteweldebrhan4550]

Thank you man. I'll waiting for it. Cheers

[@KooysEm21]

I injured my left meniscus last December while playing rugby. I visited an orthopedic surgeon and had my physical theraphy. I had my therapy for a month and i didnt come back. Now, my left knee is still in pain when i run or step hard. I really want to get back at my former condition. Can this video help me?

[@Activchiro]

This video will really help . Thanks for commenting.

[@bredski643]

Emil Berlon

[@investmentinstitute402]

There are several tips relieving pain naturally research some easy exercises online Drink plenty of papaya seed tea Consume bananas and other fruit and also garlic take Eazol (I discovered these and the reasons they work on Hartlyn pain plan website )

[@martesteb9591]

This was a great video :) Nice energy man!

[@Activchiro]

***** thanks for watching :)

[@hoxton0932]

Nice one. Thanks man.

[@pubgmobilegamers9111]

does this work out works on patella tracking does patella will align properly

[@nsandamatana2654]

Hi Nick( I hope I am right), do you have any exercises to suggest me for Chondromalacia ?

[@Activchiro]

+Sebastiao Elias Matana these exercises in this video shoulde help . if it doesnt you need to see a physiotherapist or a chiropractor

[@ivberti3861]

Thanks ❤

[@pleaseentername2207]

Hey bro I have an acl tear and a meniscus tear. And I decide not to get surgery. Do you think I could recover doing pt or should I get the surgery. I'm a pro wrestler.

[@nelsongonzalez8304]

PT input: If you want to avoid surgery, you will need some rehab to strengthen the leg in order to avoid further injuries. ACL protects from letting the lower leg (tibia) translated anteriorly on the upper leg (Femur), therefore you will definately need to strengthen your Hamstrings along with getting some generalized strengthening, neuromuscular re-education and balance training. Since your occupation involves high stress/risk scenarios, you may want to consider surgery. There are what is known as 'Copers' and 'Non-copers', which means if someone can regain their pre-injury lifestyle without ACL surgery. It's hard to tell which category you fit via the short post you provided. Summary: get a script from your physician for some PT to try the conservative approach. If that fails, surgery will be your other option. PS. Depending on the severity/location of the meniscus tear, you may/may not require surgery. You will require diagnostic imaging to figure that one out. More centralized tears tend to not heal due to less vascularity than peripheral tears. If your knee tends to get "stuck" in a bent or straightened position, then Arthroscopy will be needed.

[@pleaseentername2207]

Nelson Gonzalez thank you so much. After reading what u wrote I realized not getting surgery was smart. I've been doing pt quite often. And training legs as much as possible. I've been able to return to activity like before the injury. And honestly it feels like 80%. Although not 100%. I hope it gets better. Now let's say I do do surgery. Will 100% recovery be achieved by doing so? Thank u so much.

[@ryantherock7664]

i have issues with the ligaments on the inside of my knees from surfing...what excersises will strengthen these ligaments?

[@flakisscb7785]

I'm doing this exercises much needed:) I have an injured knee from a car accident which I can't run or stand for long. I'm doing this exercises 💪🏻 thank you 😊

[@samirach1529]

bonjour je suis un jeune de votre réponse je vous remercie de bien cordialement à tous les messages sans réponses à cette adresse

[@TheDorkKnight727]

Jess Flores hope you heal up nicely. ✌🏼

[@Nikkiiee12]

What if I have had bilateral PKR and my quad is gone/ was a runner and now weak and atrophy lots of nerve pain

[@TheBengaal]

Very nice video mate! Helped me a lot! one tip though, would be better if the exercises were sorted from easy to hard. Just a tip though. But thanks a lot again for these exercises!

[@Activchiro]

+TheBengaal thanks for the tip . thanks for watching once again

[@mariakeenan4908]

Hi, my right knee clicks slightly when I extend my leg.Could this be down to weak vmo?

[@Karlkeller1987]

Hi Maria, Im a physiotherapist in the UK. It fefinitely could be involved. A large number of audible clicks come from your patella femoral joint (kneecap+groove), which is largely controlled by the VMO, amongst other things. Having a good strong VMO will help with the alignment of your joint.Karl

[@mariakeenan4908]

Thank you Karl

[@nathandubois1254]

I believe I injured my knee doing karate about a year ago..is it to late to start working out and fixing my knee with these exciseres myself at the local gym ..went to the ortho offices and said it wasn't strong

[@samarimonkeycat1]

I have a small tear in my VMO, and am a powerlifter ( I need to continue doing squats in order to keep up with my competition). Do you recommend any stretches and/or exercises to rehabilitate this muscle and make sure that I can maintain an injury free VMO?

[@Activchiro]

samarimonkeycat1 If you do have a tear in your vmo , i advise you going to a chiropractor or a practitioner that does ultrasound therapy and laser therapy to increase healing time. Depending on the severity of the tear you cna massage it 2- 5 mins depending on the technique and for massage and pool walking . please consult a professional incase you hurt yourself.

[@samarimonkeycat1]

I can walk, run for a short while, and massage it, but I cannot squat down without it hurting aobut half way through the range of motion. If I keep trying to heat it and rest it will it get better, or should i just go to a physical therapist?

[@Activchiro]

Im not quite sure what a Physical therapist does . I am a Chiropractor and I do know Laser therapy and Ultrasound therapy can help you . Depending on the issue and the diagnosis heat may not be a good i dea

[@samarimonkeycat1]

ACTIV CHIROPRACTIC I have a reservation with a phsyical therapist, going to get a formal diagnosis.

[@syyip3152]

May I know what's the suggested frequent of the exercise?

[@merdullah]

For me it is impossible to develop and isolate VMO. I have done tons of exercises which left my right quad (mostly RF and VL) to be overdeveloped. Now I have several postural problems (knock knees, limited hip extension and active knee flexion). I really don't want to include any quad exercises to my regimen. But how may I build that God damn teardrop without further damaging my posture and developing rectus femoris+VL?? I feel stucked with a shit leg which seems to be tight from ankle to shoulder (all lateral muscles)! Till today only one thing helped me most which is posterior chain exercises (just the basic ones since I mostly feel my quads when doing single leg bridges).

[@regwilliams8223]

should i do these after a leg workout during the work out or before>

[@aidanhanlon8946]

Hi this is a great video! I'm about 6 months removed from meniscus surgery. I am still experiencing pain and stiffness. About how often would you recommend doing these exercises for the best results?