Dr. Squat - Dr. Fred Hatfield

I've had vmo issues for a couple years, tendinitis that broke down into chondromalacia. Fun.

The various workouts and methods were strange, todds advice to do petersons, terminal extensions etc worked a lot more back then, as time went on they became less effective and my issues worsened. This can be traced back to my own idiocy. Had i done the petersons and =kept= doing them id have been fine, but i didnt, i stopped when the pain stopped. So long story short it seems the vmos became almost dormant and nothing i did helped. A little while ago i noticed that when sitting on my bench with the knee just off the side i could extend my knee, then gently bounce and that after a while i developed localised pain in my vmo. a few days later i experienced the slightest doms there. So i went back and did the bouncing and then petersons and yes, more doms. the bouncing takes about 15min or so to really become effective at turning those muscles on at this point, im hoping that as they become stronger they will become more active.

This may not be new but it was new to me, to find that it took substantial time to get them started. gently hitting them, pushing on them and prodding them as i bounced also seems to help (trainers always whack muscles that they want you to active).

Too early to tell how well its going to work but it seems to be a lot more effective than straight extensions or petersons (which are almost useless to me without this bouncing)