In this video:
- How to decrease knee pain and strengthen the knee
- Knee pain results from a weakened Vastus Medialis Oblique
- The VMO is weakened because it isn’t used enough
- An exercise to increase the VMO and strengthen it
- Your knee can go in front of your toe
- Most people tend to have an overdeveloped Vastus Lateralis
- Readjust your balance to reduce knee pain
Transcript:
Hi! This is Mark and Stephen from www.TheDVCC.com, the place to be if you want to lose fat and increase your muscle tone.
So today, I’m going to give you advice on how to decrease pain that you get in your knee and how to strengthen the muscles around your knee.
A lot of people experience knee pain and they don’t actually know what it’s caused by. But oftentimes, it can be caused by a weak muscle that’s meant to be supporting your knee.
And that’s called your Vastus Medialis Oblique, your
So, we’ll be able to show it on Stephen’s. That is your Vastus Medialis Oblique, your VMO. And that muscle is very, very important in the support and the stability of your knee.
And pretty much 100% of people actually weaken that muscle because you generally don’t use it enough.
So, I’m going to show you how to increase that muscle, and also, how to increase the strength.
I’ve got a disc here. I’m going to use this to raise the heel height of Stephen’s knee there. But, you can use anything – a cushion, even a rolled up newspaper – just to increase the height of your heel.
So I’m going to put this under Stephen’s foot. It lifts his foot up. There .
He’s going to turn his toe out 15 degrees. And all he’s going to do, standing on one leg, is he’s going to bend his knee forward there,
basically, and back up. What you want is actually your knee to go in front.
I know you’re probably thinking, “Oh, I got told by my P.E. teacher 20 years ago that your knees shouldn’t go in front of your toe.”
But that was actually old research and that’s incorrect. When you walk up the stairs, you’ll probably notice that your knee actually goes in front of your toe.
So, you’ll notice that these muscles tend to work a lot. And that’s what we’re really aiming for.
We’re trying to increase the strength and the muscle size of this Vastus Medialis Oblique because this will actually support the knee.
Now if you just – Stephen, stand still – you’ll notice that this is quite a developed muscle. And for most people, actually, your Vastus Lateralis is overdeveloped.
And what happens, this muscle causes the knee to be pulled across because this muscle is weak. And therefore, you get knee pain. So, by simply readjusting your balance, increasing the strength on this muscle, you’re going to be holding your knee in the correct position.
So when Stephen does do a squat or does do what’s called the “Peterson Step,” as this is, the knee tracks correctly and there’s no knee pain and you’ll find that everyday knee pain is actually reduced or even completely disappears.
So, if you have any other questions about how you can regress or progress this, please put them in the comments.
But otherwise, we’d love to hear from you.
