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Injuries Chronic & Acute

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Old 08-20-2005, 11:42 AM   #1
Joe Bonington
 
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I am getting sharp Patella femoral pain. I have tight ITB and underdeveloped VMO. I do a lot of ITB stretching and Myofascial release. The problem is the VMO none of the exercises I am doing seem to be helping strengthen it. Anybody know any good exercises?
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Old 08-20-2005, 02:51 PM   #2
Robyn Joy
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Joe,

Wall sits with a ball between your knees hits the VMO. Split squats hit the VMO, but if you are already in pain and inflamed it might be too much. Isometric "quad sets" (sit on the ground, legs straight out front and tighten your VMO by pulling your knee up with your quads and holding for count of ten repeatedly for multiple sets) can help as does straight leg lifts with your foot pointed out at 40 degrees and wearing ankle weights. Also see:

http://www.bodyresults.com/E2kneetest.asp
http://www.bodybuilding.com/fun/henkin6kkkk.htm
http://www.kneeguru.co.uk/kneegeeks/2370068901.html

When I had ITB troubles I found that using a rolling pin up and down the band made a big difference. Hope your pain goes away soon!
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Old 08-21-2005, 06:55 PM   #3
Steve Shafley
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Get some 3" PVC pipe, use that to roll out your ITB. It hurts, but the ITB can really be a bastard to loosen up. I lay down on the floor and roll it out using my not insubstantial bodyweight to get a lot of pressure.

Backwards sled drags also really hit the VMO (at least for me). You could drag anything backwards and hit it, not just a sled.

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