Strengthening the VMO muscles

[Wolf616]

I've had a go at self-diagnosing my knee pain and I have come to the conclusion that it is due to my knees not tracking properly and therefore weak VMO muscles (not glutes as my bum is rock hard dear reader, rock hard).

Theoretically it could be a poor bike fit, and I know at least seventeen of you will tell me to go get a proper bike fitting but I cannae afford it so let's just pretend it's all fine. I realise the stupidity of that, but needs must.

To be fair, I'm getting (very mild pain) in the areas suggested by a weak VMO muscle, and only AFTER I've cycled, not during. Additionally my knees click when I straighten them which is another sign that they are not tracking properly. Part of the pain is probably overuse - i.e. I increased my distances far too much, far too quickly, but as this appears to be an issue I might as well sort it out now.

ANYWAY: does anyone know good, no equipment needed, VMO strengthening exercises? I'm also going to start stretching my ITB a lot more regularly as that should also help.

 

[ColinJ]

[QUOTE 3966322, member: 9609"]
And of course don't believe anything you ever read on the internet.[/QUOTE]
I'm not sure I believe that ...

 

[Crackle]

My knees click, it's when they don't that things aren't tracking right! I wouldn't pay too much attention to a bit of crepitus.

Check out this website It helped me enormously, whereas two physios didn't.

http://www.knee-pain-explained.com/

 

[vickster]

For vmo from memory, both wall slides and front/side leg lifts with foot or feet pointed out. And squats and lunges if there's no issue with your knees

Otherwise just google vmo exercises and get a foam roller

You can't really stretch your itb but you can roll it

Use oft linked guides to bike set up and diy. Also check cleat angle and position

 

[Wolf616]

Yeah I am in the process of setting my bike up a little more scientifically using calculators and such. It's odd, the pain only came relatively recently but perhaps that's cause I've been overdoing it a bit, I've managed fine for the past few months

 

[Crackle]

I don't know what you need to do for VMO's but I can definitely recommend rolling, it pretty much got me back on the bike after a knee injury, which was essentially patella tracking caused by some major muscle groups needing releasing, hence the rolling.

 

[Wolf616]

Well I've tried rolling the ITB band. Christ this is painful - clearly doing some good then!

 

[vickster]

It should get less painful the more you do it

 

[Wolf616]

Yeah I have been doing it religiously to my calves for a long time now, and they barely even register it anymore.

 

[vickster]

Do your quads too. All in addition to steetching

 

[fossyant]

I thinks something's not right in setup.

I've always run on Bernhard Hinault's setup advice, get out that tape measure.

 

[Wolf616]

I thinks something's not right in setup.

I've always run on Bernhard Hinault's setup advice, get out that tape measure.

You are probably right, so I will get out the tape measure. Thought I'd conquered it with some stretching but today after sitting down at work for a few hours my left knee and calf feels stiff again (if not actually painful). I appreciate it will take longer than that to 'fix', but early indications aren't great! Having said that, I did cycle quite a lot this weekend...

Going to put my seat back a little bit and see if that helps. Failing that I guess I should probably seek professional help, which means no cycling for about 3 months while I scrape and save to do so...

 

[vickster]

You are probably right, so I will get out the tape measure. Thought I'd conquered it with some stretching but today after sitting down at work for a few hours my left knee and calf feels stiff again (if not actually painful). I appreciate it will take longer than that to 'fix', but early indications aren't great! Having said that, I did cycle quite a lot this weekend...

Going to put my seat back a little bit and see if that helps. Failing that I guess I should probably seek professional help, which means no cycling for about 3 months while I scrape and save to do so...

Why? Cycling should save you money on transport?

Depending on where you are in the country, an initial physio assessment should cost £40-50

Are you icing the knee after cycling to reduce inflammation? Which might be causing the pain and stiffness. Bag of peas in teatowel works well, 15-20 minutes max

If you are suffering from PFS, expect to need months of stretching the problem muscles to see a difference

 

[Wolf616]

Why? Cycling should save you money on transport?

Depending on where you are in the country, an initial physio assessment should cost £40-50

Are you icing the knee after cycling to reduce inflammation? Which might be causing the pain and stiffness. Bag of peas in teatowel works well, 15-20 minutes max

If you are suffering from PFS, expect to need months of stretching the problem muscles to see a difference

Well that's the thing - as far as I can tell there is no inflammation. There's no soreness if I poke my knee, either, just an occasional feeling of tightness and not pain, as such, but maybe at worst mild discomfort? Theoretically it's just from overuse, but I'm a little terrified about what it could become considering I cycle everywhere now and to be without bike would probably kill me.

Having said that I did not realise how affordable a physio assessment is, so that's good news. Cheers!

 

[Crackle]

Their might also be a muscular skeletal service in your area which you can access through your GP. It will take longer but not cost you anything. I took a twin approach of seeing one privately but also going through the GP. Turns out the physio I saw in the unit also did some work in the private practise I went to initially. Also, do not discount sports therapists, they are pretty skilled in muscular stuff, probably better than many physios, who often specialise in individual areas and in more traumatic injuries. My sons use one who works with the British climbing team and he's good. Get an initial assessment first.