It’s a bit slow online tonight, and my new JSCR just arrived today. I had the chance to review a few studies that caught my eye, so I figured I’d head over to Pubmed, get everyone some abstracts, and hopefully kickstart some discussions. Feel free to chime in with some of your own; we’re all here to learn!
As a little background, there’s yet to be a single study that demonstrates one exercise is particularly effective for recruiting the VMO, which is an important knee stabilizer. That is, until now (it would seem). This has some significant implications for early-stage therapy and potentially even activation warm-up protocols for more advanced individuals.
Willis FB, Burkhardt EJ, Walker JE, Johnson MA, Spears TD. Preferential vastus medialis oblique activation achieved as a treatment for knee disorders. J Strength Cond Res. 2005 May;19(2):286-91.
Preferential vastus medialis oblique activation achieved as a treatment for knee disorders. J. Strength Cond. Res. 19(2):286-291. 2005.-The purpose of this study was to compare the effect of an open-stance cycling protocol (OSCP) with the traditional cycling foot position (TCFP) for preferential vastus medialis oblique (VMO) muscle activation, measured by surface electromyography (SEMG), and preferential VMO activation as defined by achieving significantly increased VMO/VL (vastus lateralis muscle) ratio values. Forty subjects of both sexes participated, 18 symptomatic with patellofemoral pain and 22 control subjects; ages ranged from 18 to 60 years (mean = 28.7 +/- 8 years). The OSCP and TCFP were ridden in randomized order while SEMG recordings were taken of the VMO and VL muscles, collecting the mean of peak amplitudes to calculate VMO/VL ratio values. The SEMG readings were taken 4 times per testing session with randomized resistance and a consistent cycling cadence of 85 rpm. The OSCP displayed preferential VMO activation for all subject groups (F = 40.47, p = 0.0001), and this study revealed a protocol that effectively treats patellofemoral pain.
In spite of the findings of this study, there exists a very significant portion of the population that has absolutely no right to wear spandex! 
[quote]Bernhardt T, Anderson GS. Influence of moderate prophylactic compression on sport performance. J Strength Cond Res. 2005 May;19(2):292-7.
This study examined the impact of using elasticized compression shorts on performance measures and proprioception at the hip. Thirteen healthy subjects completed 2 randomized testing sessions-one while wearing the Coreshorts compression shorts and one while not wearing the shorts. During each trial, active range of motion at the hip; joint angle replication during hip flexion, abduction, and hyperextension; leg power; agility; speed; and aerobic endurance were measured, and subjective information pertaining to the fit of the shorts was collected. The use of the prophylactic brace did not limit performance on any measure except active range of motion during hip flexion (p < 0.05). Subjective data revealed 93.3% of subjects felt the shorts were supportive, although proper fit was an issue. The present results support the use of moderate compression at and around the hip for the purpose of injury prevention. Continued research is necessary to determine the efficacy of hip bracing within an injured population and their potential prophylactic benefit for active individuals.[/quote]
Eric,
Very interesting, with possible clinical implication to boot.
What exactly is the OSPC and does the article give any specific protocol regarding freq/duration of sessions?
Ryan
A good trick for optimizing your power/shock training methods:
Ford KR, Myer GD, Smith RL, Byrnes RN, Dopirak SE, Hewett TE.Use of an overhead goal alters vertical jump performance and biomechanics. J Strength Cond Res. 2005 May;19(2):394-9.
This study examined whether an extrinsic motivator, such as an overhead goal, during a plyometric jump may alter movement biomechanics. Our purpose was to examine the effects of an overhead goal on vertical jump height and lower-extremity biomechanics during a drop vertical jump and to compare the effects on female (N = 18) versus male (N = 17) athletes. Drop vertical jump was performed both with and without the use of an overhead goal. Greater vertical jump height (p = 0.002) and maximum takeoff external knee flexion (quadriceps) moment (p = 0.04) were attained with the overhead goal condition versus no overhead goal. Men had significantly greater vertical jump height (p < 0.001), maximum takeoff vertical force (p = 0.009), and maximum takeoff hip extensor moment (p = 0.02) compared with women. A significant gender x overhead goal interaction was found for stance time (p = 0.02) and maximum ankle (p = 0.04) and knee flexion angles (p = 0.04), with shorter stance times and lower angles in men during overhead goal time. These results indicate that overhead goals may be incorporated during training and testing protocols to alter lower-extremity biomechanics and can increase performance.
[quote]Dr. Ryan wrote:
Eric,
Very interesting, with possible clinical implication to boot.
What exactly is the OSPC and does the article give any specific protocol regarding freq/duration of sessions?
Ryan[/quote]
OSPC is your classic toes-out position, but perhaps the more interesting aspect of this foot position is that the talus is on the center of the pedal. With a traditional approach, the 2nd metatarsal is in this position (so it’s almost as if the mid and front foot are the only things on the pedal). In the new approach, the heel is actually in contact with medial, posterior aspect of the pedal.
No recommendations, although the significance was present for tests of 5, 10, 15, and 20 minutes duration.
Doc,
Here are a few pictures to clarify my pathetic description!
How the right foot would be positioned.
Eric,
I agree, and have stated on many occasions that wearing Spandex is a privilege and not a right.
That overhead goal trick is great. Simple and effective, whooda thunk it. Another Dan John moment.
[quote]Dr. Ryan wrote:
That overhead goal trick is great. Simple and effective, whooda thunk it. Another Dan John moment.
[/quote]
It’s actually got some good carryover to the world of research, if you think about it. The Vertec device takes some heat because it doesn’t measure displacement of the center of gravity (it’s estimated that there is a +/- 1/2 inch error with this method). It does, however, give the athlete a target for which to reach, which is more than can be said for just jumping on a force platform. Ideally, the two would be utilized simultaneously (and they have been quite a bit).
Excellent stuff here guys. This is another reason this site rocks so hard!
I’m just curious, whats the important role of the vastus intermedius in the grand scheme of things? I’ve heard people talk about working and improving the vastus lateralus, vastus medius, and (to a certain extend) rectus femoris. But nothing about the vastus inter. Any thoughts?
I think I’ll make a point of posting a few studies each time I’m on Prime Time. It’ll be good for all of us.
[quote]chrismcl wrote:
I’m just curious, whats the important role of the vastus intermedius in the grand scheme of things? I’ve heard people talk about working and improving the vastus lateralus, vastus medius, and (to a certain extend) rectus femoris. But nothing about the vastus inter. Any thoughts?[/quote]
Believe it or not, it’s actually the largest of the four in most people, but it takes a back seat to its three counterparts because it’s the deepest. In terms of function, it works with the rectus femoris to generate central force in extension of the knee (working through the patella as a lever).
The vastus medialis and vastus lateralis do this as well, but they’re more noted in their peripheral efffects on the patella and, in turn, their impact on overall joint health. Flex the hip and try to extend the knee, and the rectus femoris can’t contribute (active insufficiency), so the vastus intermedius really takes on the brunt of the load in terms of central force production.
[quote]chrismcl wrote:
I’m just curious, whats the important role of the vastus intermedius in the grand scheme of things? I’ve heard people talk about working and improving the vastus lateralus, vastus medius, and (to a certain extend) rectus femoris. But nothing about the vastus inter. Any thoughts?[/quote]
Mostly knee stabilization - it helps keep the patella from tracking too laterally. That’s a big cause of many knee problems.
-Dan
If you were to utilize the foot position with the toes pointed out on the bike, would you keep your knees in a position as if they were in the traditional toes straight position, or would you have your knees pointed outward as well as your toes? Are you trying to keep everything the same except for the pointed out toes, or are you essentially spreading out your entire leg?
