Knee Stabilisation Exercise That You Can do in the Comfort of Your Own Home

Knee Stabilisation Exercise That You Can do in the Comfort of Your Own Home

Going weak at the knees when in love can feel great! But when your knee instability is causing you pain .. not so much. Knee problems are common and can impact activities of daily living such as walking, running, climbing stairs, participating in your favorite sport or playing with your kids. So, lets talk knee PAIN … and where it can come from. The origin of knee instability and therefore knee pain can be varied. Things like,

  • Arthritis
  • Bursitis
  • Trauma
  • Degeneration

Are common and well known.

However, you may not realise that knee instability can often come from areas above or below the knee. Poor foot biomechanics or a misaligned pelvis are common drivers of knee issues and are often overlooked … however, that is a discussion for another VLOG.

In any case, those of you who suffer from knee issues, will often have one thing in common, which is weak knee stabiliser muscle called the VASTUS MEDIALIS OBLIQUE or VMO for short. The VMO sits medially or on the inside of your thigh and it’s primary function is to extend the knee. With chronic knee issues, this muscle tends to ‘switch off’ or ‘loose activation’ which causes big problems for the biomechanics of this temperamental joint. The solution? Strengthen the VMO to stabilise the knee! Let us show you how…

  1. Take off your shoes and sit comfortably on a chair with your feet hip distance apart
  2. Ensure your legs are sitting at right hand angles
  3. Place your hand on the inner side of your thigh, this will help you feel the activation of the VMO muscle
  4. Now, very gently push you foot into the floor
  5. You should feel the muscle slightly ‘bulge’ under your fingers.
  6. Continue for 15 – 20 repetitions 3 times a day or until form is lost … whichever comes first

This exercise is so simple and can be done in the comfort of your own home however can make a BIG difference when it comes to stabilising your knee joint.


Dr Andy & Dr Jacinta

(Directors @ Open Space Healing)

P: (08) 9336 1180


Andy and Jacinta

Here at Openspace Healing Fremantle we are dedicated to sharing with you the most up to date and relevant information so that you can take big leaps towards true vitality. So, if there is a particular topic you would like us to cover, make sure you let us know by commenting below! And of course, if you feel like a loved one would benefit from this VLOG make sure you share it with them.