STEP 1: How to Locate the Vastus Medialis Trigger Point #Two
The Vastus Medialis is a muscle present near the front of the thigh, and is one of the four muscles that make up the quadriceps muscle group. The others are the Vastus Lateralis, the Vastus Intermedius, and the Rectus Femoris. This muscle is the innermost of the “vastus” group of muscles. The Vastus Medialis thus arises along the entire inner length of the femur, and attaches to the other muscles of the quadriceps in the quadriceps tendon. It is also involved in knee extension. The second trigger point is present over the inner front of the thigh, about six finger widths above the knee.
STEP 2: How to Self-Release the Vastus Medialis Trigger Point # Two
Massaging the Vastus Medialis is simple. Sit cross-legged on the ground. If you are unable to sit like this comfortably, you may also sit with one knee up and the knee of the affected leg, say the right leg, on the ground. Locate the trigger point 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 # Two
We learned from the location video that the Vastus Medialis helps in the straightening of the leg, or the extension of the knee. In short, when the leg is straight, the muscle is contracted. To stretch it, we will have to create an opposing movement. The simplest way to accomplish this is by sitting upright on your knees. There is complete flexion at the knee joint in this position, and you will feel the stretch at the front of your thighs. If you suffer from knee pain, this move will not be possible in one go. Take your time and ease into it over a few days. Otherwise, take some mats, a bolster, or a pillow and place it between your calf and thighs, sitting down on it. You can make it higher or lower as is comfortable for you. If you’re able to sit on your legs comfortably, you can increase the stretch by leaning back. Hold the position for about 30 seconds and release. Do it every day until you can do it without any pillow or bolster for support.