The following exercises form part of our VMO knee strengthening programme and include stretching, activation, and strengthening exercises.
Stretching exercises
Hamstring stretch
Stand with one leg just in front of the other and bend the back knee resting your weight on the bent knee. Tilt the hips forward as if sticking your bum in the air and ease into the stretch to feel a gentle pull at the back of your thigh.
Straight and bent knee calf stretch
Straight knee:
Place your hands on the wall and step forward with the foot you are not stretching. Keep your toes pointed forward and your back heel on the ground and lean into the wall without bending your back knee
Bent knee:
Place your hands on the wall and step forward with the foot you are not stretching. Keep your toes pointed forward and your back heel on the ground and lean into the wall. Bend the knee and ease in to feel a stretch lower down at the back of your leg.
Quadricep stretch
Gently pull up on the leg to feel a stretch at the front of your thigh.
Strengthening exercises
Clam in extension with band
Performing the clam exercise with your knees moved further back places your hips into extension, this targets the muscles on the outside of the hip in a slightly different way.
Side strikes
Try and keep the leg straight, the knee leg goes quickly and the trail leg goes slowly.
Crab walk dynamic
Crab walk becomes more dynamic, faster, and up on your toes.
Activation exercises
Clam in flexion with band
Lie on your side with your knees bent and slightly forwards so your hips are in flexion. Raise your knee up in a slow, controlled movement and return to the start position. Make sure your hips do not rotate backwards whilst performing this exercise.
Clam in extension with band
It is important to do these exercises on both sides, Start with the weaker side and do the same number of reps on the strong side. Make sure your hips do not rotate backwards whilst performing this exercise.
Dynamic ice skaters
Ice skater exercises using a band at the knees are performed more dynamically on your toes.
Crab walk dynamic
Crab walk becomes more dynamic, faster, and up on your toes.
