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Patellofemoral pain(3 posts)

Patellofemoral painBC
May 23, 2002 4:24 PM
My left knee is being pulled out to the side by tight lateral tendons and muscles. I have seen a Physical therapist who told me it wasn't too bad and to stregthen my VMO by squeezing a ball between thighs while doing squats or leg presses. What else will help correct and streghthen my VMO?
re: Patellofemoral painbrider
May 24, 2002 7:33 AM
If the imbalance is pretty significant, you can do straight leg raises (even at your desk at work). The best way is to sit on the floor with your legs straight out in front of you. Raise one leg, keeping the knee straight, and rotate your leg at the hip so that your foot is pointing about 45 degrees to the outside, and pull your foot up (toes going toward the knees). Hold this and contract the quads for about 10-15 seconds. This will place the load sqarely on the vastus medialis. Relax and repeat with the other leg. You can do these several times during the day, and can be done seated in a desk chair (and it's fairly discrete under the desk). The idea behind putting a ball between your knees is to get a fairly narrow stance. Be careful that you don't round your back when doing these, as a narrow stance can induce this if you're not vigilant. Also, doing front squats will place the load more onto the quads, and a narrow stance on these will REALLY hit the vastus medialis.
re: Patellofemoral painWoof
May 27, 2002 8:42 AM
just a general weight training should help. Hit the leg press twice a week, you should feel a difference.

peace out