Muscle Breakdown: Vastus Medialis
Table of Contents
What Is the Vastus Medialis
The Vastus Medialis is one of four muscles that make up the Quadriceps! To learn more about the other muscles of the Quadriceps, select an option from below:
Vastus Medialis Muscle
Vastus Medialis Oblique
The Vastus Medialis is the most medial muscle of the Quadriceps. The Vastus Medialis Oblique is the portion of the Vastus Medialis that is located above the knee. Some people refer to the Vastus Medialis Oblique as the ‘teardrop’ of the muscle due to its shape. The Vastus Medialis Oblique serves the function of stabilizing the kneecap. The fibers of the muscle will draw the kneecap in medially when the leg extends. This ensures the kneecap can glide properly over the femur so there is no friction.
Vastus Medialis Origin And Insertion
Vastus Medialis Origin
The origin of the Vastus Medialis is the Lower portion of the intertrochanteric line, the spiral line to the medial linea aspera and the medial intermuscular septum.
Vastus Medialis Insertion
The insertion of the Vastus Medialis is the medial quadriceps tendon to the base of the patella and into the tibial tuberosity.
Vastus Medialis Action
Some actions that the Vastus Medialis is responsible for include,
Kicking
Running
Walking
Straightening the leg
Upwards part of the squat
Upwards part of the lunge
Vastus Medialis Pain
Sometimes, people will experience pain in the patellofemoral tendon located just above the knee. Though pain in this area can be from many sources, a weak Vastus Medialis can be the cause. A weak Vastus Medialis can also cause knee instability or dislocation of the kneecap. Performing exercises that will strengthen the Vastus Medialis is imperative to the proper functioning of the knee.
If you are experiencing consistent anterior knee pain, it would be best to talk to your physician. They will be able to tell you if there is a greater problem occurring in the knee, and what the best course of treatment is for you. As always, rest, ice, heat and elevation are great methods for treating minor pains.
Vastus Medialis Strengthening
Often, the Vastus Medialis can become weak because is it not fully engaged unless the leg is in full extension. Performing weight-bearing exercises that take the Vastus Medialis through its full range of motion will be beneficial in strengthening the muscle. Some examples of exercises to strengthen the Vastus Medialis are listed in the next section.
Sometimes the Vastus Medialis Oblique can fail to be activated. This means that the muscle is not being engaged when it should be. To improve the activation of the Vastus Medialis, try these exercises to improve muscle activation:
Wall squats with a ball in between the Vastus Medialis Obliques
Glute bridge with a ball in between the Vastus Medialis Obliques
Vastus Medialis Exercises
Leg Extension
The Leg Extension is generally done using a machine but can also be performed using a resistance band. For maximum strength and muscular growth, performing the Leg Extension using a machine is the most advantageous method.
Adjust the seat of the machine and the angle of the pad that your legs hook into to be comfortable for your body. Select your weight and sit up properly in the seat. Take a breath in and drive your feet towards the sky. You should aim for the full extension of the leg. Breathe out and slowly lower the legs back to the starting position. Repeat the movement for 3 sets of 12 reps.
Leg Press
Squats
There are so many variations of the squat, it is up to you to know your abilities and decide which variation is appropriate for you. The best part is, the more you perform the squat, the more you can progress and perform more squat variations.
Click here to learn how to perform the Dumbbell Squat, and learn about more squat variations.
Click here to learn about 10 Simple Cues to Improve your Squat.
Vastus Medialis Stretch
It is important to warm-up any muscle before movement. Here are some stretches that will engage the Vastus Medialis, and the other muscles of the Quadriceps.
Quadriceps Stretch
You can perform this stretch standing, or you can have a wall or chair nearby to support you. Standing upright, bend one leg at the knee so your foot comes towards the buttocks. Use your hand to hold your foot against the buttocks and maintain this position for 30 seconds or longer. You can hold onto a wall or chair with the free arm if you are having trouble with your balance.
Kneeling Forwards Lunge
Assume a half-keeling stance on the ground. Both of the knees should be at 90-degree angles. Lean the torso forwards so that the knee of the leading leg moves past the foot. Next, bring the heel of the back leg towards the sky. Use your hands to hold the foot. Maintain this position for 30 seconds or more.
