In this video, Jack shows you a basic exercise to reduce knee pain that you can perform at home called VMO Activation.
The knee is primarily a hinge joint which allows for flexion and extension movements. The patello-femoral-joint is the joint between the patella (knee cap) and the intercondylar notch of the femur, where the patella tracks during flexion and extension of the knee. This tracking of the patella is largely influenced by the balance between lateral and medial forces acting upon it.
The majority of the lateral force acting on the PFJ come from the vastus lateralis (VL) component of the quadriceps muscle and the ilio-tibial-band (ITB). The medial forces acting upon the PFJ are controlled by the vastus medialis (VM) muscle, particularly the oblique portion of this muscle referred to as VMO.
Extract taken from our blog article ‘Patello-Femoral-Joint (PFJ) Knee Pain Explained’ by Jack Hickey.