The VMO - Three Tips on How to Strengthen it After a Knee Replacement

After having knee surgery whether it was an arthroscopic procedure or an entire knee replaced, getting the VMO to function again will be a priority for a properly functioning knee. The VMO does get some indirect work from other exercises when working on the quadriceps as well. There are three exercises that I always recommend to my clients after knee surgery while seeing them in their home to isolate this muscle.

1. Isometric Quad Sets: I have the client squeeze their thigh muscles by pressing the back of their knees down into the surface and hold that position for a slow count of five. You can gently turn your toes outward and that will place more emphasis on the VMO. You can also place a small rolled up towel under your knee or knees and that will help you isolate the VMO as well.

2. Terminal Knee Extensions: You place your affected leg up onto a bolster or a rolled up pillow will do. That will place your knee or knees at roughly a 45 degree angle, lift the bottom portion of your leg up leaving your knee on the bolster and hold that position for a slow count of five. Again turn your toes slightly outward to hit those muscle fibers that make up the VMO.

3. Wall Slides: This is a more aggressive exercise then the previous two mentioned. Once the knee has healed further and is getting stronger, you can go find a smooth surface like a door for instance. Lean up against the door with your back touching only. Slide down the door until you get about a 45-50 degree bend in your hips. Hold that position for a slow count of five also. Then slowly go back up. You will feel this really hit the knee and with those toes pointed outward also it will put the workload on that VMO. Remember to always keep your back against the door to maintain proper body mechanics.

These three exercises have produced great results with my clients in their home before they are sent off for further rehabilitation in the community. Give these three a try. A properly functioning VMO is vital to having a complete and successful outcome after knee surgery.