Patellofemoral Syndrome

1. Strengthen Vastus Medialis
(Quadricep Muscle)

Repetitions:  15-20
Sets: 3
Frequency: 3-4 times weekly
Equipment: soccer ball, basketball or similar sized rubber ball

Vastus medialis is another muscle in the quadriceps group located on the inner side of the thigh.  Vastus medialis can become weakened when vastus lateralis, located on the outer side of the thigh, and the iliotibial band are too tight and short.  This is can be common in runners and other athletes and can lead to patellofemoral syndrome, characterized by pain on the outer side of the knee.  This exercise is useful for clients who already suffer from patellofemoral syndrome, or, in a preventative sense, clients who have a tight and contractured vastus lateralis and IT band and wish to restore muscle balance and improve knee function.