What is the vastus medialis muscle?
The vastus medialis muscle is one of the quadriceps muscles in the thigh. It is located on the medial (inner) aspect of the thigh, and it originates on the femur (thigh bone) and inserts on the patella (knee cap) and tibia (shin bone). The vastus medialis muscle is responsible for extending the knee, along with the rectus femoris, vastus lateralis, and vastus intermedius muscles. This muscle plays a role in knee stabilization and balance during activities such as walking, running, jumping, and climbing stairs. (1)
Origin, insertion and function
Origin:
- Linea aspera of femur (thigh bone)
- Medial lip of linea aspera of femur
- Medial intermuscular septum
- Adductor magnus
Insertion:
- Patella (knee cap)
- Tibia (shin bone)
Function:
- Extends the knee
- Assist in stabilizing the knee joint
- It is used in activities such as walking, running, jumping, and climbing stairs.
- Participates in knee joint balance and stability
- Helps to prevent knee valgus (inward collapse)
- Contributes to proper knee tracking during movements such as squatting and lunging.
Common signs of weak vastus medialis muscles
Signs that your vastus medialis muscles may be weak include:
- Difficulty extending the knee, such as when trying to straighten the leg while standing or when climbing stairs
- Knee pain or discomfort, particularly when squatting or lunging
- Inability to maintain proper form during exercises such as squats and lunges
- Inability to perform activities that require a lot of knee extension, such as cycling uphill or climbing stairs
- Instability of knee joint
- Reduced power and endurance during activities such as running or jumping
- Pain or discomfort in the medial aspect of the thigh
- A feeling of “giving out” or buckling in the knee
- Uneven muscle development or asymmetry in the thigh
- Inability to perform exercises that target the quadriceps, such as leg press or leg extension
- Inability to perform activities that require a lot of knee extension and stability, such as cycling uphill or climbing stairs
- knee valgus (inward collapse)
- Knee tracking problems during movements such as squatting and lunging.
Please note that it is important to see a doctor or physical therapist if you are experiencing any pain or discomfort, or if you have any pre-existing medical conditions or injuries.
Exercises that strengthen the vastus medialis
Exercises that help make your vastus medialis stronger include:
Squats
- Stand with your feet hip-width apart and your toes pointing forward.
- Slowly lower your body as if you are sitting back into a chair, keeping your back straight and your knees behind your toes.
- Push through your heels to return to the starting position.
- Repeat the movement for the desired number of reps.
Lunges
- Start by standing with your feet hip-width apart.
- Step forward with one foot, and lower your body until your thigh is parallel to the floor and your knee is at a 90-degree angle.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement for the desired number of reps, then switch legs.
Step-ups
- Stand in front of a bench or step, with your feet hip-width apart.
- Step up onto the bench or step with one foot, then bring your other foot up to meet it.
- Step back down with one foot, then the other.
- Repeat the movement for the desired number of reps, then switch legs.
Leg press
- Sit in a leg press machine with your back against the pad and your feet on the platform.
- Slowly press the platform away from your body, straightening your legs.
- Pause and then slowly release the platform back to the starting position.
- Repeat the movement for the desired number of reps.
Leg extension
- Sit in a leg extension machine with your back against the pad, and the ankle pad on top of your lower shins.
- Slowly lift the weight by extending your legs.
- Pause and then slowly lower the weight back to the starting position.
- Repeat the movement for the desired number of reps.
Single-leg exercises, such as single-leg squats, lunges, and step-ups, can also be effective in targeting and strengthening the vastus lateralis.
It is important to use proper form and technique, and to start with a light weight. It is also important to check with a doctor or physical therapist before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.
References:
- Wikipedia contributors. (2022, July 23). Vastus medialis. Wikipedia. https://en.wikipedia.org/wiki/Vastus_medialis