Knee pain is probably the most common running injury. This injury is especially prevalent in new runners and develops when a runner runs too many miles his or her body is ready. Knee pain can be a remarkably stubborn injury and refuse to heal even after icing, ibuprofen, and rest. If you have tried these remedies without success, consider strengthening the muscles surrounding your knee, especially the Vastus Medialis Obliquus muscle.
The “Vastus Medialis Obliquus,” or “VMO” muscle is located on the inner thigh and plays an important role in supporting and stablizing the patella. If the VMO muscle is weak and underdeveloped, it is unable to provide proper support to the patella, which causes irritation, inflammation, and pain.
So, how does a runner strengthen the VMO muscle? Many experts recommend squats or leg lifts, but these exercises also might irritate an already sore knee. My favorite VMO exercise involves sitting down with your affected leg out in front of you. With your heel on the ground, point your foot out at a 45 degree angle. Use your hand to feel your inner thigh muscle located next to your knee cap and tighten that muscle. Hold for ten seconds and release the muscle. Hold for another ten seconds and release. Repeat.
This isometric exercise focuses on isolating and strengthening your VMO muscle. Do not perform this exercise if you feel any pain. Once your knee pain begins to improve, try to lift your leg and hold while tightening your VMO muscle. The goal is to ensure that your inner thigh muscles are strong enough to stabilize the patella and reduce pain.
Image courtesy of Carl Bednorz
