Exercise and Health, sport, Sports Injury

Recurring Knee Pain? Try VMO Training

No Comments

What the chuff is a VMO?

VMO stands for vastus medialis oblique and is part of the vastus medialis quadriceps muscle at the front of the thigh. The position of the vastus medialis oblique is just above and to the inside of the knee cap. The fibres of VMO have a more oblique alignment than the other fibres of vastus medialis. It arises from the tendon of adductor magnus muscle and converges to join the other quadriceps muscles inserting via the patella tendon, to the tibial tuberosity at the top of the tibia shin bone.

Here’s a picture:



Why VMO?

Often times, recurring knee pain can be improved through exercises designed to strengthen this muscle as it has a significantly stabilising effect on the movement of the knee joint and so reducing pain/discomfort that comes from weakness in the muscles or joint itself. You might have noticed that footballers generally have very developed VMOs as part of very strong quads due to their sport specific adaptations/training.

So it’s worth knowing that, generally speaking, the stronger the muscles are surrounding a joint, the more stable/functional the joint is and the less likelihood of discomfort/pain.

VMO Exercises – 4 sets of 10-12 reps 3-4 x p/week

Here are three exercises you can try to specifically strengthen your VMO in the hope of avoiding and reducing knee pain: (more…)

Exercise and Health, sport

FbN2 Fitness Blender Challenge: 30, 40, 50 or 60?

No Comments

We follow Fitness Blender as an excellent part of our exercise plan. Amongst swimming, BodyPump, weights and other CV exercise, it’s great to have some HIIT routines (High Intensity Interval Training) to challenge different energy/fitness systems.

Here’s a particularly hard Fitness Blender HIIT challenge. Why not give it a go and see what interval you can get to? I managed 40 but Mairi nailed 50! (tip: make sure you’re properly warmed up). (more…)


The Fulham Drama

No Comments

Four of us went to watch Fulham v Liverpool FC last night. London was squally and freezing cold as we sat in the Hammersmith end wondering if Liverpool were going to continue to challenge for their first League Title since 1989/90.


Culture, sport

My Prayer for Liverpool FC



I prayed for Liverpool FC last night that they would really pulverise Everton FC in the 222nd Merseyside Derby at Anfield. I’ve never prayed for them before and will probably never pray for them again.

This sounds like ridiculous, silly banter (and it probably is) but then, after I’d prayed, Liverpool went ahead and destroyed Everton in the greatest Merseyside victory in my life-time. What unfolded was a resounding 4-0 victory which, by any account, was a rare and unusual event.