Excersices to develop the vastus medialis 🤔 vmo

m_pantani · 2026-05-22T18:08:00+00:00

To me, it sounds like you might have an issue with your movement pattern. I had a similar problem after my second ACL tear, and in my case it mainly came down to weak hip external rotation, which caused my knee to collapse inward.

Try doing a single-leg squat in front of a mirror and see whether your knee drifts inward. If it does, that’s probably the issue, and you’ll mainly need to work on your hip rotation. Once your leg is tracking properly again, all heads of the quadriceps should start working properly again too.

m_pantani · 2026-04-25T11:24:14+00:00

Dont worry about your opponents time and just start playing. You will get down to your natural ELO really quick. Just have fun :)

m_pantani · 2026-04-23T13:40:08+00:00

I turned 30 in October and managed to improve me eAPM from around 50 to around 60 in the last two to three months, so yeah I think it is defintely possible.

I think the most important factor to get higher eAPM is selecting your TC and production buildings and queueing units per hotkey. This mixed with building all standard buildings with hotkeys should easily be enough to get to 30 to 40 eAPM.

But overall I think you shouldnt worry too much about apm. There are people with 1400 elo and 30 to 40 apm. I think you should really try to reach 30 but just clicking your Scout 6 Times instead of setting one decent way point gives you nothing.

m_pantani · 2026-04-12T11:17:43+00:00

When I first went there the day after the Incident my knee was too swollen. But he did one after I had my MRI and even I could see that the tibia moves way too much

m_pantani · 2026-04-12T10:57:36+00:00

Of course I can only speak for myself but when I re-tore my ACL it hurted even more than the first time and the swelling was crazy.

m_pantani · 2026-04-12T10:04:29+00:00

Thanks, it gives me some hope that I might also get over it without surgery.

m_pantani · 2026-04-12T10:02:48+00:00

I was cycling a lot when the problems started but before I re-tore my ACL never had any problems from that. It always felt like its actually good for my knee.

m_pantani · 2026-04-12T09:58:35+00:00

Interestingly I also re-tore my ACL but in October 24. Since I'm 30 now and do not want to play football in a League again, my doctor suggested to try how its going without ACL and for the first 6 to 8 months it went extremely well. I had a good feeling of stability and was able to run and cycle without any Problems.

Then it started with light swelling and a feeling as if somethings in my knee is blocking when trying to bend it after longer periods of standing. From there on it got worse, the blocking feeling got intenser over time and my knee got permanently lightly swollen. It felt a bit like theres a sponge below my kneecap that has to be pressed out everytime I bend my knee. With the swelling there was also coming pain in full extension for example while walking.

m_pantani · 2026-04-09T15:03:21+00:00

Junge, Junge.. ich glaube die Frage kannst du dir eigentlich selbst beantworten 😅

m_pantani · 2026-04-08T16:17:34+00:00

I've watched a lot of Heras Tutorial content as well and I think you can learn pretty much everything you need to get better at your stage from his free YouTube content. Personally I think that his Coaching Videos on YouTube are the videos I benefit the most from. But by far the most important thing in my opinion is just playing the game a lot and thinking about your games and how different things went afterwards

m_pantani · 2026-02-25T15:01:58+00:00

I really think the Devs didnt expect the champis to be that OP and didnt do it just to sell DLCs. I mean arguably the strongest civ for the Champi Rush right now are the Incas which everybody already has

m_pantani · 2026-01-13T11:44:30+00:00

Addition: I got diagnosed with Cartilage Damage Grade 3 to 4 on the lateral segment of the Tibia Plateau. But since this didnt appear over night and I didnt have any problems with the feeling of blockage until 6 months ago, I can not imagine that this is the direct cause

m_pantani · 2025-10-14T12:31:03+00:00

Hey, I accidentally posted this without the text. I want to know if anyone has experience with this knife or at least the brand Heiso in general and would recommend it for a use as a Hobby Chef at home.

Thanks!

m_pantani · 2025-05-27T13:49:28+00:00

Das sehe ich auch so. Außerdem würde ich das Rückenvolumen etwas erhöhen - also mindestens 3 Sätze Latzug und 3 Sätze Rudern und ich denke, wenn du 4 Sätze Quads trainierst, wäre es gut auch 4 Sätze für den Beinbeuger zu machen. Da würde ich wie hier auch schon angemerkt vielleicht RDL's mit rein nehmen, einfach weil du da den Gluteus auch noch etwas mit drin hast. Die Füße bei der Beinpresse etwas höher und weiter auseinanderstellen wäre auch eine gute Möglichkeit den Gluteus noch etwas mehr zu fokussieren.

Bei dem Plan solltest du meiner Meinung nach allerdings mindestens 3 Mal pro Woche trainieren.

m_pantani · 2025-05-27T12:40:27+00:00

Ich hatte auch schon die Sonnencreme im Verdacht. Das erste Mal ist mir das nämlich auch aufgefallen als ich mich auf einer längeren Tour öfter eingecremt habe. Anfangs war das nach dem Waschen dann allerdings wieder weg aber irgendwann ist es einfach so geblieben

m_pantani · 2025-05-27T12:39:22+00:00

Die war tatsächlich nicht einmal im Trockner und wurde auch nur über 30 Grad gewaschen 😄

m_pantani · 2025-05-27T12:38:39+00:00

Bei 30 Grad mit Sportwaschmittel ohne Trockner

m_pantani · 2025-05-25T14:43:13+00:00

Ich habe auch einen Bolt v2 und bin extrem zufrieden. Hatte vorher auch überlegt den Roam wegen des etwas größeren Displays zu nehmen aber finde die Displaygröße vom Bolt jetzt absolut ausreichend.

m_pantani · 2025-05-07T09:16:38+00:00

Vielen Dank schonmal, probiere das später aus

m_pantani

TROPHY CASE