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Author Topic: So will the straight leg raises build my VMO so I can progress later?  (Read 831 times)

Offline tumba

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So will the straight leg raises build my VMO so I can progress later?
« on: November 01, 2012, 04:35:20 PM »
Alright, Long term PFPS, mainly because of PTs underestemating my problem in the beginning, myself included. The OS and the PT at the OS-clinic says I gotta start soft now to build the VMO, it's severly wasted compared to my "good" leg. And Im doing straight leg raises and the muscle contracts.


My question really is, have anyone ever built any VMO/QUADS using straight leg raises? I really want to do other exercises but can't because the kneecap is pretty inflamed.

Hopefully oneday the VMO will shift some pressure of the sore spot on the patella and I can do harder exercises
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Offline Maverick

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #1 on: November 01, 2012, 04:49:52 PM »
Tumba, yes you can but there are a few techniques or nuances to understand.  First tilt you leg to the outside a few degrees so the you are using your VMO more than just your quad. Second, relax between each leg raise. This is very important.

To start, tilt your leg outward a few degrees and then tighten your VMO while your leg is flat on the ground.  Slowly lift your leg making sure that you are focusing on keeping your VMO tight.  Slowly lower your leg and then relax your VMO. Start the process aging doing the number of sets / reps your PT recommended. After you have been doing these awhile, you can add ankle weights.

These may not seem to work but trust me they do. I have to do these and I was very skeptical as well but over time I built my VMO up.

Good luck!
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1976 Arthoscopy, damaged cartilage
2007 Lateral release of the patella
2011 Meniscectomy and microfracture (grade 4)
2012 Debridement / Chondroplasty
2013 CRPS left knee

Thank you, Maverick

Offline tumba

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #2 on: November 01, 2012, 06:49:38 PM »
Thanks Maverick!

I'm gonna ask my PT about appropiate number of reps.

Another issue i'm facing is that we got no real way of meassuring if im gaining strength in that muscle, did you do it visually?
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Offline Rennschnecke

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #3 on: November 01, 2012, 11:25:49 PM »
Muscular strength can't be measured by bulk.  The main thing is to check that the muscle strength is balanced with the other muscle groups.  One other important element is to check that your VMO is firing in the correct sequence with your other muscles.  Talk with your PT about how to check this.

BTW you can also strengthen your VMO through quad sets using the same modification as for SLRs (i.e. turn the leg out).

Bottom line is you can get your VMO stronger by SLRs but there are also other considerations if it doesn't happen.  Hope it works for you - much simpler!
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1/05 Ski accident: 5/05 ACLr LK; 10/06 Scope – debridement, trochlear cartilage lesion (Gr4); 12/08 Scope – chondroplasty, hematoma; 5 & 6/09 MACI patella & trochlea 'kissing lesions', ROM 0 to 80; 9/09 Scope – LOA, IPCS & patella infera; 9/10 Scope – AIR & LR.

Offline tumba

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #4 on: November 02, 2012, 02:17:23 PM »
Thanks guys, I have cartillage damage on my lateral facet since an injury, been having problems since last summer, all rehab just made it worse. And the cartillage damage wasn't spotted on the MRI, so no one knew, cant blame them. Did a scope this februrary where it was found. However I was still doing the same rehab as I tried before after the surgery so = no improvement.


It's just that my knee have been in a downward spiral ever since the injury. How to you keep your hope up. Even tho the OS says I will be fine it's hard to find any hope after this long....
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Offline Lottiefox

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #5 on: November 02, 2012, 07:43:10 PM »
I have zero cartilage on my lateral facet of the kneecap. I found VMO centred exercises to be very limited in use and impact - my progress came when I found a PT who worked my entire lower chain. Lots of glutes work (bridges with eccentric focus), side leg lifts, clam shells, little mini leg dips inside a resistance band tied round a table leg...done to the point of boredom......I also had a very strict regime of rolling out my IT bands that were tight, stretching my calves which were horrendously tight too.....and eventually progress came. I am sure there are studies that say VMO obsession is not the be all and end of knee rehab for tracking issues.
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Bilateral patella OA since 2009, no surgeries.
Euflexxa working well x3 to current
Right forefoot CRPS post fusion surgery 2011
Refusing to let the ailing parts stop me....

Offline Rennschnecke

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #6 on: November 03, 2012, 01:22:51 AM »
It is hard to keep hope up.  Sometimes there is no hope but you have to keep going.  Focus on one day at a time.

I'd suggesting finding a neuromuscular physio who can teach you how to get your VMO firing and in the right order before getting too hung up on strengthening.  Once it is firing and in the right sequence then strengthening is more likely to help.  If it is firing in the wrong sequence (generally late) then strengthening the VMO may reinforce uneven wear.

BTW if the lateral facet is damaged thro injury and there is an edge to this then it may be possible to have a cartilage repair procedure.
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1/05 Ski accident: 5/05 ACLr LK; 10/06 Scope – debridement, trochlear cartilage lesion (Gr4); 12/08 Scope – chondroplasty, hematoma; 5 & 6/09 MACI patella & trochlea 'kissing lesions', ROM 0 to 80; 9/09 Scope – LOA, IPCS & patella infera; 9/10 Scope – AIR & LR.

Offline tumba

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Re: So will the straight leg raises build my VMO so I can progress later?
« Reply #7 on: November 03, 2012, 11:13:23 AM »
I agree lottie, Im doing side lying leg lifts, glute bridges (hopefully I can them on one leg one day) aswell.
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