Weak Inner Quad (tear drop) Muscle

[Susan126]

This year my right leg's Vastus Medialis muscle, also known as the tear drop muscle, has been sore after rides. I don't recall injuring it, it just started getting sore after rides. Does anyone know a good exercise to target and strengthen it?

6336

Thanks!

Sue

[OakLeaf]

Sounds like you're doing just that!

But another good one is straight leg raises with the leg rotated outward.

Recline on the floor, supporting yourself on your elbows with your legs extended in front of you. Rotate one leg outward (without abducting) so that the vastus medialis is facing straight up and the heels are still hip width apart, then raise the foot off the floor no more than 12". Hold for 5 seconds, lower and repeat. You can do this with light ankle weights as you get stronger.

[F8th637]

Ahh, the vastus medialus. .. the bane of my legs. Well, the knees too but a weak VM does not help. I actually went to physical therapy for my gimpy legs and we did work on that muscle to keep my kneecaps tracking correctly. That's actually why I took up cycling because it works that muscle.

Oakleaf had a good exercise. I actually did that one for physical therapy. Another one is to take an elastic band or one of those workout rubber tubes and take an end in each hand. Then step on the band with your feet shoulder-width apart. Pull up on the ends with your hands and then side step your way across the room in one direction and then the other.

And yet another: Stand with both knees straight. Contract the quadriceps muscles (in the front of the thighs), raising the kneecaps. Hold this position for a count of 10, then relax. I did this one a lot while sitting at the office.

After taking up cycling that muscle has definitely gotten a lot stronger for me. Let us know how it goes.

[Susan126]

Thanks so much for the great advice and exercise tips. I am going to do them every day. Hopefully this will help this muscle. It seems that ever since I had bunion surgery on my right big toe in December 2005 my right leg has gone to cr@p! I think the surgery has caused certain muscles to not do their share of work. My big toe hardly bends at all any more.

Again thank you!

Sue