 This SMR exercise is to address the deeper knots in your vastus medialis along the inner front side of your thigh. If you have tightness or discomfort of the knee, deep dull aches in lower or inside portion of your thigh, or general knee issues, then this exercise is likely to help. |
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For written instructions, click here to download a printable PDF of the VMO Roll For our downloadable video instruction, click here (video from 2010--updated video is in the works!) Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the Fundamental SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.** |
Tag: Patella Tracking Issues
Vastus Lateralis
Pictured above is one of the quadriceps, the vastus lateralis oblique -- otherwise known as the vastus lateralis, or VLO. The leg on the right has the VLO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VLO. The IT Band is pictured, it runs along the outside of the VLO, but for SMR purposes the muscles attached to it or underneath it are our focus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles.
Click here to view the quads all together.
Additional Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
Vastus Medialis Oblique
Pictured above is one of the quadriceps, the vastus medialis oblique -- otherwise known as the VMO. The leg on the right has the VMO labeled. The leg on the left has all the muscles that cross your thigh in the region of the VMO. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles.
Click here to view the quads all together.
Additional Quads you might be interested in:
Good luck working out those tight knots.
If you have any questions, please post a comment. We try to respond within 24 hours.
We're here to help you get more out of your training!
IT Band Roll
 This SMR exercise is to address the knots in your IT band and the outer quads (the vastus lateralis & vastus intermedius). If you have tightness or discomfort above or below the outside of your knees or along the outside of thighs, then this exercise is likely to help. You should do this SMR exercise at least once every 2 weeks. (more often is better) |
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For written instructions, click here to download a printable PDF of the IT Band Roll
For our downloadable video instruction, click here (video from 2010--updated video is in the works!) |