STEP 1: How to Locate the Vastus Medialis Trigger Point #One
The Vastus Medialis is a muscle present on the front of the thigh. It is one of the four muscles that make up the quadriceps muscle group. The others are the Vastus Lateralis, Vastus Intermedius, and Rectus Femoris. These cover the innermost of the “vastus” group of muscles. The Vastus Medialis in particular rises along the entire inner length of the femur, and attaches with the other muscles in the quadriceps tendon. This muscle is involved in knee extension. The first trigger point is present over the inner front of the thigh, just above the knee.
STEP 2: How to Self-Release the Vastus Medialis Trigger Point # One
Massaging the Vastus Medialis is simple. First, sit down in a cross-legged fashion. If you are unable to sit comfortably in this position, place the knee of your unaffected leg on the ground, keeping your other knee up. Locate the trigger point just above the affected knee, as shown in the previous video. Using your right elbow, apply pressure to the trigger point. Hold for 15 to 30 seconds and release.
STEP 3: How to Stretch the Vastus MedialisTrigger Point # One
We learned from the location video that the Vastus Medialis helps in the straightening of the leg, or with the extension of the knee. Otherwise, when the leg is straight, the muscle is contracted. To stretch it, we must do the opposite. The simplest way of doing so is by sitting upright on your knees. There is complete flexion at the knee joint, and you will feel the stretch at the front of your thighs. If you have knee pain, this move will not be possible in one go; you will have to ease into the move over a few days. Take some mats, a bolster, or a pillow and place it between your calf and thighs, then sit down on it. You can make it higher or lower as is most comfortable for you. If you are able to sit on your legs comfortably, you can increase the stretch by leaning backward. Hold the position for about 30 seconds and release. Do it every day until you can complete the stretch without any external support.