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Yeeha! I found my problem muscle: Vastus medialis

post #1 of 13
Thread Starter 

Vastus medialis
also known as the VMO 

or "the teardrop muscle".

 

It's a quad on the inside of your leg right above the knee.

This muscle has caused me no end to misery on the slopes because it wears out really quick for me, and I have to pause because they are so painful.

Never fails, but just hurts so much that I have to stop. Really kills my babe action with the vegetarian librarian skier women. They like to ski fast and never stop, go figure.

 

Anyway, I'm slightly bowlegged and duck footed and all my serious weight lifting at the gym bypassed this muscle. The leg extension machine would work my other quads, but I had my feet straight and it by passed this little muscle!

So I've got my www.musclehack.com techniques all pointing at my Vastus medialis: rep to failure, timed rests, super protein and nutrients. And careful study of where the POP is. (Peak Optimization Point--where the muscle recovers and responds by getting bigger for a 24 hour window. . . you break it again inside that window, rinse, and repeat and so on)

Wish I had figured this out 2 or 3 months before the season. Oh well.

 

Here are 2 good videos that explain the exercises I will be doing. Pretty sure I can make them grow like crazy with the right science and also focus on endurance reps at sometime in there.

I am one happy skier.

 


Just thought I would share this if someone else has this "burning quads" problem. It is a known issue with bowlegged people because they have to "fire they're quads" all the time to stay skiing straight.

 

post #2 of 13

Were you experiencing a lot of leg pain or burning as described in this thread?

 

(I moved this to Fitness, Injury and Recovery)

post #3 of 13
Thread Starter 

Yes!
There is hope!

post #4 of 13
Quote:
Originally Posted by MoeLarryCheese View Post

Yes!
There is hope!

 

 

Learn to skate in the off season.    The vastus medialis is /constantly/ triggered, exactly within that last 10% of motion as in the second video, just with balance recovery on each stroke/stride.

 

post #5 of 13
Thread Starter 

Skating in off season isn't going to happen for me, sorry.
 

I also found another exercise that brings out the same problem that might also be an addition to my quiver of Vactus mediales exercises.

You know in Spinner's classes on the stationary bicycles when you stand up and hold your upper body perfectly still? I get the same burn in my legs and can barely do it for more than 20 seconds at a time. The hurt stops me, not the strength. This is noticed escpecially at when not setting wheel lever too tight.

One also only uses the handl bars to maintain balance by touching lightly with the finger tips.

I've started doing the spinner's 45 minute class on Saturday and sunday and trying to stand and peddle as many times as I can, even though the class doesn't

Then on Tuesdays doing the leg extensions ala weight lifter-rep-to-failure between 12-30 reps (but the modified version in the first video).  Not sure if I've recovered in time to hit the POP, but I have noticed with only 2 weeks of doing these that my leg muscles don't hurt as bad the day or 2 after (DOMs) which means they are developing and getting stronger. Sometimes muscles also develop without soreness too and vice versa. But I am really hopeful that these two methods while the snow ain't that good, will get me where I am aiming in terms of no pain and no need to rest.

caveat:
I'm not a doctor or professional in these matters so do anything at your own risk. I do know that the spinner's teachers are told not to employ the "stand up with perfectly still upper body" technique as it it might be harmful to the knees. 

 

Anyway, plenty of protein and supplements at the right time too, just like weight lifters that want to gain. Onwards and upwards! 

 

 

post #6 of 13

I'd suggest you think about the gluteus medius more than VMO. The notion of VMO strengthening as the solution for knee pain has been largely debunked. The thought process being that the big hip muscles have a much bigger impact on the tracking of the knee than the little muscle on the inside of the knee. Here's an article that explains it better while also providing some exercise recommendations. I'm sure there's no harm in continuing the exercises that you're doing, but I suspect adding the ones from this article will have a bigger positive impact:

 

http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20050523.php

 

 

post #7 of 13
Thread Starter 
Quote:
Originally Posted by evaino View Post

I'd suggest you think about the gluteus medius more than VMO. The notion of VMO strengthening as the solution for knee pain has been largely debunked. The thought process being that the big hip muscles have a much bigger impact on the tracking of the knee than the little muscle on the inside of the knee. Here's an article that explains it better while also providing some exercise recommendations. I'm sure there's no harm in continuing the exercises that you're doing, but I suspect adding the ones from this article will have a bigger positive impact:

 

http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20050523.php

 

 

 


Huh? I'm not talking about a solution for knee pain. I'm talking about burning painful legs that I've isolated to certain specific exercises.

 have no knee pain when skiing at all.

I'm going to stick with my plan.
I'll read the article later. 

(ok, I took a peek. All good stuff, for a knee)

post #8 of 13
Quote:
Originally Posted by MoeLarryCheese View Post

 


Huh? I'm not talking about a solution for knee pain. I'm talking about burning painful legs that I've isolated to certain specific exercises.

 have no knee pain when skiing at all.

I'm going to stick with my plan.
I'll read the article later. 

(ok, I took a peek. All good stuff, for a knee)


Sorry - I got off track. But I think you'll find the point is still valid: when something is off around the knee (pain or weakness), it is often the result of stuff going wrong at the hip. Work both. 

 

post #9 of 13
Quote:
Originally Posted by evaino View Post


Sorry - I got off track. But I think you'll find the point is still valid: when something is off around the knee (pain or weakness), it is often the result of stuff going wrong at the hip. Work both. 

 



Evaino is correct with the hip being a problem.you stated that you walk duck footed,this is a hip issue.

Unless you are in fact a duck,then keep doing that.

 

post #10 of 13

You sound similar to the folks I end up having riding the spin bike backwards - this is good to undo the biases most people train into & will hit the VMO & the Hips...

 

Give it a try!

post #11 of 13
Thread Starter 

I do sideways leg raises for a bad knee and a couple other quad exercises but I've narrowed it down to what I want to work on for now. I've already improved my skiing time with the last 10% leg extensions and the standing stationary bike pedaling. Knees don't hurt AT ALL skiing. The legs burn. Too soon to jump ship and follow another expert every 2 days. I did print out the link eviano posted about doing the hip exercises. Lady at the gym's knees really bother her hiking. So all is not in vain. Pedaling spinner's bike backwards sounds like what I am doing with it forwards. Right now, muscle are broke down. Giving them a week for recovery, praying for snow a week away. :)

post #12 of 13
Quote:
Originally Posted by MoeLarryCheese View Post

I do sideways leg raises for a bad knee and a couple other quad exercises but I've narrowed it down to what I want to work on for now. I've already improved my skiing time with the last 10% leg extensions and the standing stationary bike pedaling. Knees don't hurt AT ALL skiing. The legs burn. Too soon to jump ship and follow another expert every 2 days. I did print out the link eviano posted about doing the hip exercises. Lady at the gym's knees really bother her hiking. So all is not in vain. Pedaling spinner's bike backwards sounds like what I am doing with it forwards. Right now, muscle are broke down. Giving them a week for recovery, praying for snow a week away. :)



Your legs will most likely continue to burn until you address the underlying problem in your hips.

post #13 of 13
Thread Starter 

Yeah. I'm thinking the hip thing too. And I'm adding squats on the squat sled, especially in the range 15% or so above and below 90%. Actually, I pretend I'm skiing and work it until failure 3 or 4 times.
But the replies on the knee exercises are good one. Gave this stuff to a lady at the gym who's knees hurt.

I think my VMO needs special attention, but after skiing a couple more times, I think the whole leg need more attention too.

Thank you, I will keep everyone posted.

 

 

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