Muscle Anatomy

[treilin]

If you have any questions just ask about terminology o.k.

AUG 2 2006
GROUP 1 = Quadriceps

MUSCLE Of the Day

Rectus Femoris
– one of the four quadriceps muscles, it is located on the anterior femur and is the longest and most anterior of the quads. It is a compound muscle – crossing both the hip and knee.

(Where the muscle originates)
Origins = Anterior Head - AIIS (anterior inferior iliac spine) Posterior Head – upper margin of acetabulum

(Where the muscle Inserts)
Insertion = via Patella & its ligament to tibial tuberosity

Actions = Compound Muscle: Extends leg at the knee
Flexes thigh at hip

Synergists = These muscles assist Rectus Femoris
In Leg Extension: Vastus Group
In Hip Flexion: Iliopsoas, Sartorius, semitendinosis

Antagonists = These muscles work against Rectus Femoris
In Leg Flexors:
Hamstrings, Gastrocnemius
In Hip Extenders:

Nerve Supply = Femoral Nerve: L2-L4

Associated Trigger Points = At superior musculotendonous junction - and can refer pain to the entire anterior thigh, but most especially near the knee

Stretching = Standing Quad Stretch w/ hip extension emphasis

Strengthening = Squats and Leg Press

 

[treilin]

Group 1 continued :

11C = Vastus Lateralis

Vastus Lateralis

Origin:
1. greater trochanter
2. lateral lip of linea aspera
3. lateral intermuscular septum
Insertion:
1. common quadriceps tendon into patella
2. tibial tuberosity via patellar ligament
Action:
1. extends knee
2. can abnormally displace patella
Blood: lateral femoral circumflex artery
Nerve: branches of femoral nerve, [L2],3,4
Stretching = Standing Quad Stretch w/ hip extension emphasis
Strengthening = Squats and Leg Press


Extra information I found :
It is often desirable to obtain muscle samples for direct analyses in order to study the effects of diet, exercise, disuse, or disease on human skeletal muscle. The vastus lateralis muscle has been the muscle of choice for biopsies because of its mixed fiber type composition, trainability, and accessibility.
A study was also conducted and found most of the vastus lateralis muscle samples (132 of the 150) had between 25–60% Type I fibers. The percentage area of Type I was significantly smaller, and the percentage area of Type IIA significantly larger for the men compared to the women. Although many studies have found gender differences related to fiber size, conflicting reports have been published regarding the overall proportion of fast and slow fibers in the vastus lateralis muscle of men vs women.

 

[treilin]

AUGUST 4 2006
Group 1 Continued:
Vastus Medialis 11B

The vastus medialis is the muscle that brings the kneecap inward, holding it in the position it should be. This can relieve stress on the knee, as well as treat runner's knee. It has a bulging teardrop appearance located on the inner front corner of the lower thigh, and can be divided into two portions the vastus medialis longus, which extends the knee, and the vastus medialis oblique. The vastus medialis is the muscle that extends the leg the last 10% and is therefore very important while walking.

Origin = Starts at the lower 1/2 of the intertrochanteric lines, medial lip of linea aspera, upper part of medial supracondylar line, medial intermuscular septum tendons of adductor magnus and the adductor longus.

Insertion = Medial border of the patella by the ligamentum patella into the tibial tuberosity.

Innervation = Femoral Nerve

Action = Leg extension, and draws knee medially

Referred Pain = inside of anterior knee and up to about mid thigh

Strengthening = Lunges

Stretching = Quadriceps Stretch
Lie face down on a mat.
Lift your right leg up towards your buttocks.
Reach around with your right hand and grasp your foot. -Slowly pull downwards, stretching your quadriceps to the furthest comfortable position.
Hold this position for at least 15-30 seconds.

Medialis Weakness:
Increased risk of knee injury (chondramalicia) during knee extension activities. The patella becomes laterally displaced with the pull of the vastus lateralis. This patella tracking problem can produce wear on the inferior petellar surface. Greater pain is usually experienced during leg extension activities in which the knee is a greater than a 20 to 30 degree angle.

Examples of affected exercises:
Leg Press , Squat , Leg Extension

Example preventative / corrective exercises:
Single Leg Extensions (last 20 degrees of extension) , Leg Press (last 20 degrees of extension)

 

[florencia]

OMG you are soooo good! Can you help me with right knee inserts...? what are the excercises that will help strenghten?

 

[treilin]

Group 1 Continued
Vastus Intermedius

The vastus intermedius is and extensive muscle that lies deep to all the other quadriceps bellies, adding muscular fullness under them. Its fibers end in a superficial aponeurosis, which forms the deep part of the Quadriceps femoris tendon.

Origin= proximal 2/3 of the anterior and lateral lateral surfaces of the femur, lower 1/2 of the linea aspera, upper part of the lateral supracondylar line; lateral intermuscular septum

Insertion= by tendons of the rectus and vastus muscles into the superior border of the patella
(*Another sources says lateral side of patella) and by the ligamentum patella into the tibial tuberosity

Action = extends the leg at the knee

Nerve supply = Femoral L2, L3, L4

Synergists = rectus femoris, vastus medialis, vastus lateralis

Arterial supply = descending branch of LFCA

Antagonists = Hamstring group

Strengthening = Lunges

Stretching = Quadriceps Stretch

 

[jpt]

maybe if i shave my skin off my quad i can have those same lines and cuts lol

good stuff tre

 

[MrsJnuts]

Hi Trel, this is a great review, I'm a LMT also! I've been out of school for 3 years and mainly do it part-time. It's such a physical job, but I luv it.

I really slacked off this summer(doing massages) while I was training for Figure comp.s but I'm back to work as soon as the kiddies get back to school.

Great thread!!

 

[Sassy69]

AUGUST 4 2006
Group 1 Continued:
Vastus Medialis 11B

)

What is 18B? That's the part behind my knee that gets strained and makes my knee lock up.

 

[MrsJnuts]

Biceps femoris (short head) Don't you agree Trel?

 

[treilin]

Just so you all know.. I am answering questions through karma so this thread doesn't get so cluttered. So don't think I am ignoring people!!

Mrs Jnuts You are right, but also the long head both connect on the Fibular head.

 

[treilin]

Group 1A (Anterior upper leg group) (I ran out of time but this muscle has a lot of info)

Sartorius

Sartorius

Origin = It arises by tendinous fibers from the anterior superior iliac spine and the upper half of the notch below it.
It passes obliquely across the upper and anterior part of the thigh, from the lateral to the medial side of the limb.

Insertion = Anterior Medial Condyle in front of the Gracilis and Semitendinous.

Action = This muscle’s action is very minimal compared to most in the body, but is a very important muscle in hurdling. It assists in crossing the legs at the knee, by flexion of the knee, abduction, and flexion and lateral rotation of the hip. Acts to flex and stabilize the hip joint.

Name Derivative = Latin for Sartorial which means to do with tailoring. This is considered the tailor’s muscle the one that assists you to cross your legs Indian style. It is the position a tailor used to sit in. Side history: Many people who had Tailor as their name, used the name Sartorius because it sounded more admirable.

Nerve Supply = Femoral Nerve

Strengthening/Stretching = Try standing up using the cable machine and putting the straps around your ankles and do hip abduction. The Sartorius muscle is in a more active state standing then in the abductor machines. When you use the machines your hip flexors are overly contracted, this is why so many people with desk jobs complain about lower back pain, because their hip flexors are always tight from sitting all day. If your hip flexors are overly contracted to begin with then the machines are not going to be all that useful (like they would be if you were standing). Standing you are placing a stretch back into the muscle so you will assist it in not only going back to normal tonus, but also you will be working it into a stretch and may alleviate some low back pain.

Note = There are many variations in the muscle to include some people don’t even have one!! It is also the longest muscle in the body.

 

[treilin]

AUGUST 9th 2006
Group 1A Continued

Tensor Fascia Lata (TFL)

The tensor fasciae lata (TFL) is a muscle of the thigh in that space on the side of your hip between your pelvis and your thighbone. This is the muscle system that is put into action when lifting the foot and driving it forward. If you put your hand on the muscle in front of the hip joint, you can feel it come into action when you lift your foot.

Origin = Outer surface of anterior iliac crest between tubercle of the iliac crest and ASIS, part of the outer border of the notch below it, between the gluteus medius and sartorius; and from the deep surface of the fascia lata.

Insertion = Iliotibial tract (ant surface of lat condyle of tibia) between the two layers of the iliotibial band of the fascia lata about the junction of the middle and upper thirds of the thigh.

Action = Maintains knee extended (assists gluteus maximus), and plays a role in thigh flexion and medial rotation. It redirects the rotational forces of the gluteus maximus.

Nerve Supply = Superior gluteal Nerve (L4, 5, S1)

Trigger Points = Refer pain into the hip down the outside of the thigh.

Translation = Tensor fasciae latae means "tightener of the wide bandage." Wide bandage pretty much means the Illiotibial tract or Illiotibial Band (ITB). So this muscle obviously tightens the ITB...

Stretch = Lying Iliotibial Band Stretch:- Start Position

1. Lie on your back with your left leg tucked under your right knee.
2. For support, you put your left arm out to the side, and rest your head on your right hand. Your right leg (the upermost leg) should take some of your weight.
3. Chin gently tucked, scapulars anchored, pelvic neutral.

Strengthen = This is not an easy exercise, but it will strengthen the TFL. While in the sitting position, with the legs flat on the ground or floor, lift one foot about six inches, keeping the knee as nearly in the locked position as possible. Then angle the foot so that the toes/foot are pointed toward the inside (right foot, point to the left). Next, move the foot in the direction that the toes are pointed to a position where the knee is directly above the other knee, keeping the toes/foot angled. Then return to the original position with the toes in a pointed up position without allowing the foot to come to rest on the floor. Repeat.

Related disorders =
Trochanteric Bursitis: A bursae is a fluid filled sac that is in position in an area of great friction. For example, between a bone and a tendon muscle. A Trochanteric bursitis is the inflammation of the bursae that lies between the femur (the large bone of the upper leg) and the large tendon of the TFL (tensor fascia late) muscle.

Anterior rotation: May be caused directly by a number of muscular spasms. Anterior muscles attaching to or near the ASIS, including the sartorius, the tensor fascia late (TFL) and the rectus femoris, will pull the ASIS interiorly, creating the anterior rotation

Iliotibial Band Syndrome: The Iliotibial band gets into problems because the TFL (the dominant tensor of the iliotibial band (ITB); should actually share this function with the Gluteus maximus. Postural defects usually cause iliotibial band syndrome.

Notes:
People who sit all day will have a tight TFL, and over stretched glutes.

 

[nelmsjer]

Nice work here, Treilin!

 

[treilin]

AUGUST 10 2006
Group 1B (Adductors of the thigh)

Gracilis

One of the Adductor muscles in the leg.

Origin = Outer surface body of ischiopubic ramus

Insertion = Upper medial shaft of proximal tibia below Sartorius, Inferior to Tibial Condyle

Action = Adducts hip, Flexes knee, and med rotates flexed knee (tibia). The adductors help to control the swing leg as it accelerates forward through space, stabilizing its motion and preventing it from flying around too aggressively.

Nerve Supply = Anterior division of Obturator Nerve (L2, 3)

Referral Pain = Trigger points refer pain mostly over the anterior and medial aspects of the thigh.

Stretch =
- Sit with your lower back straight.
- Soles of your feet touching
- Use your elbows to push your knees to the ground.
- You can lean forward to make it more difficult

Strengthen = thigh-adduction machine, or attach flexible cords (cable) to one's legs and then pull the lower appendages through adduction against the resistance of the cord.

Translation = Means "the slender muscle"

Issues relating to this muscle =
Pes anserine bursitis = Possible cause of Knee pain. The tendon insertion of the sartorius, “gracilis”, and semitendinosus muscles at the anterior medial aspect of the proximal tibia form the pes anserine bursa. The bursa can become inflamed due to overuse or direct contact. Pain is in the medial aspect of the knee and is felt with repetitive extension and flexion.

Groin Injuries

Notes = Gracilis is the only adductor that also crosses the knee joint. Groin injuries compromise 2 to 5 % of all sports injuries. The most common cause of groin pain in athletes is probably adductor strain, especially soccer players.

This muscle can be taken out and used to :
A sphincter repair is where they take the gracilis muscle out of your leg and wrap it around your sphincter which will restore muscle tone.

In fascial nerve disorders this muscle can be taken and transplanted to the face. It will assist a person who could not smile before to smile by lifting the corners of the mouth.

It is also can be taken out and used to restore upper extremity function.

*With the loss of this muscle I have not read a source stating that it would affect a person's gait.

 

[treilin]

AUGUST 11 2006
GROUP 1B continued
Adductor Magnus

Adductor Magnus = Large triangular muscle, situated on the medial side of the thigh. Also called Great Adductor Muscle.

Origin = (Anterior Fibers) Inferior pubic ramus, ischial ramus, and (Posterior Fibers) inferior lateral area of ischial tuberosity

Insertion = Gluteal tuberosity of femur, medial lip of linea aspera, medial supracondylar ridge, and adductor tubercle

Action = Anterior part is the powerful thigh adductor at hip; fibers arising from ischium and ramus of ischium primarily insert distally and aid in hip extension; fibers arising from ramus of pubis insert proximally and aid in hip flexion; assistance in lateral rotation, medial rotation is controversial.

Stretch = Hip Adductor Stretch (Groin): Seated = Assume a seated position with the soles of feet placed together. Contract outside of hip, spreading thighs as far as possible. Return to adducted position and repeat. As you become more flexible move heels closer to the buttocks. Use hands to gently assist stretch at end of movement.

Strengthen = Medicine-Ball Squats = Stand with a medicine ball between your thighs, just above your knees. Squat down so your thighs are parallel to the ground. Hold that position for a second and slowly return to the starting position. Do three sets of 12 repetitions.

Synergists= adductor brevis, adductor longus, pectineus, gracilis

Nerve Supply = Posterior division of obturator nerve innervates most of the adductor magnus; vertical or hamstring portion innervated by tibial nerve

Translation = The name "adductor" means "toward-puller." "Magnus" means "big

Notes =
• Increased risk of lower back injury during hip extension activities when knees are bent. After complete flexion of the hip, the lumbar spine will flex if movement is continued. The risk of injury is increased if the lumbar spine is not accustom to this movement or workload. Examples of affected exercises: Leg Press , Squat , Single Leg Squat . Example preventative / corrective exercise: Glute Stretch , Adductor Magnus Stretch
• Lies Deep to gluteus maximus, Biceps Femoris, Semitendinosis, Semimembranosus. Superior border lies parallel to quadratus femoris, medial border next to gracillis and sartorius.
• Overuse of the adductor magnus may potentially lead to hypertonicity and trigger point developing.
• Back pain, exacerbated by heavy squatting, deadlifting, and lumbar flexion. Pain can limit lumbar spine flexion, reduced hip flexion, range of motion, a hypomobile or 'blocked' sacroiliac joint, possible rotated ilium, and increased muscle tone in TFL/psoas and gluteals.
• Any avid weight-trainer returning from a long lay-off will comment on the soreness they experience in the adductor magnus following deep squats.

 

[treilin]

AUGUST 14, 2006
Group 1B Continued

Adductor Longus

Adductor Longus = In the human body, the adductor longus is a skeletal muscle located in the thigh. One of the adductor muscles of the hip, its main function is to adduct the thigh and it is innervated by the obturator nerve. It forms the medial wall of the femoral triangle.

http://en.wikipedia.org/wiki/Adductor_longus_muscle

Origin = Medial portion of the superior pubic ramus.

Insertion = Linea aspera of the femur.

Action = Adducts, flexes, and medially rotates the femur.

Stretch = Hip Adductor Stretch (Groin): Seated = Assume a seated position with the soles of feet placed together. Contract outside of hip, spreading thighs as far as possible. Return to adducted position and repeat. As you become more flexible move heels closer to the buttocks. Use hands to gently assist stretch at end of movement. (Images under Adductor Magnus)

Strengthen = Medicine-Ball Squats = Stand with a medicine ball between your thighs, just above your knees. Squat down so your thighs are parallel to the ground. Hold that position for a second and slowly return to the starting position. Do three sets of 12 repetitions. (Images under Adductor Magnus)

Synergists: Adductor brevis, adductor magnus, pectineus, gracilis.

Referral Pain = Trigger points in this muscle refers pain mostly over the anterior and medial aspects of the thigh.

Nerve Supply = Anterior division of the obturator nerve, division L2, L3, and L4

Translation = The name "adductor" means "toward-puller." "Longus” means Long.

Notes =
Sports injuries: Groin strain typically refers to overstretching of the adductor longus muscle on the inside of the thigh. Tearing often occurs either at the attachment between the tendon and the muscle or at the attachment between the tendon and the pelvic bone. The strain may be caused by a sudden start and stop, but more frequently related to rapid sudden changes of direction or side to side movements. Symptoms and pain may arrise on movement or stretching, swelling and tenderness, loss of strength. Some times athletes will have a crackling feeling or sound when fingertip pressure is applied. Warming up the muscles and regular stretching will help in preventing such strains.

High-speed training, because high-velocity effort places more force on the adductors when the foot is on the ground and also when the leg is swinging forward. High-volume training can induce "overuse" trauma in the adductors.

 

[treilin]

AUGUST 15, 2006
GROUP 1B Continued

ADDUCTOR BREVIS

Adductor Brevis = Considered a short adductor.

Origin = Anterior surface of inferior pubic ramus, inferior to origin of adductor longus and pectineus

Insertion = Pectineal line to linea aspera and proximal 1/4 of linea aspera

Action = The muscles on the inner thigh have the job of pulling your leg toward the center, or pulling your legs together.

Stretch = Hip Adductor Stretch (Groin): Seated = Assume a seated position with the soles of feet placed together. Contract outside of hip, spreading thighs as far as possible. Return to adducted position and repeat. As you become more flexible move heels closer to the buttocks. Use hands to gently assist stretch at end of movement. (Image on Adductor Magnus Post)

Strengthen = Medicine-Ball Squats = Stand with a medicine ball between your thighs, just above your knees. Squat down so your thighs are parallel to the ground. Hold that position for a second and slowly return to the starting position. Do three sets of 12 repetitions. (Image on Adductor Magnus Post)

Synergists: pectineus, gracilis.

Referral Pain = Trigger points in this muscle refers pain mostly over the anterior and medial aspects of the thigh.

Nerve Supply = Anterior or posterior division of the obturator nerve, division L2, L3, and L4

Translation = The name "adductor" means "toward-puller." "Brevis” means Short.

Notes =
Sports injuries: As of 2000 only the (hip) adductor longus was the only adductor shown to sustain a muscle strain. Adductor Brevis is known now to also sustain a muscle strain.

Symptoms of a muscle strain in the adductors:
Tightening of the groin muscles that may not be present until the day after competition. A sudden sharp pain in the groin area or adductor muscles. Bruising or swelling (this might not occur until a couple of days after the initial injury) Inability to contract the adductor muscles (squeezing the legs together or possibly lifting the leg out in front). A lump or gap in the adductor muscles.

Obturator neuropathy, has recently been added to the list of causes of exercise-related groin pain.
The obturator begins at nerve roots L2 to L4 and runs over the pelvic rim into the lesser pelvis. After passing through a fibroosseous tunnel, it divides into the anterior and posterior branches, which exit the pelvis through the obturator foramen. The anterior branch innervates the adductor longus, adductor brevis, and gracilis muscles, and its sensory branch innervates the skin over the medial distal thigh. The posterior branch innervates the obturator externus and portions of the adductor magnus and pectineus muscles. The mechanism of obturator nerve entrapment is unclear. However, the entrapment does not appear to occur within the fibroosseous obturator tunnel but rather at the level of the obturator foramen and proximal thigh where the fascia entraps the anterior branch of the nerve as it passes over the adductor brevis muscle. The causes of the fascial entrapment are not certain, but inflammatory processes may be involved. Given the clinical progression, which begins with pain of an inflammatory nature that evolves to consistent exercise-related pain, we postulate that chronic adductor tendinopathy develops and leads to fibrosis and fascial adhesions and eventual nerve entrapment.(1)
Source: http://www.physsportsmed.com/issues/1999/05_99/brukner.htm

 

[treilin]

August 16 2006
Group 1B Continued
Pectineus

Pectineus – one of the four primary muscles of the adductor group, it is the uppermost muscle of this group and the shortest. flat, quadrangular muscle, situated at the anterior part of the upper and medial aspect of the thigh.

Origin = Pectineal line on superior ramus of pubis

Insertion = Inferior to lesser trochanter along linea aspera

Action = Flexes femur at hip / assists in adduction at hip

Antagonists = Hip Abductors: Gluteus Medius, TFL

Synergists = Hip Adductors: A. Brevis, A. Longus, A. Magnus, Gracilis

Nerve Supply = Femoral Nerve: L2-L4 (Only adductor not innervated by the obturator nerve)

Associated TPs = Center of the belly of the muscle

Stretching = Adductor stretch (with medial rotation)

Strengthening = Bilateral Thigh Squeeze

Note: This will be the last muscle I will be doing until I get back from my trip in late September.

 

[Daisy_Girl]

How do I fix my Piriformis .... damn things are so freaking tight .... no matter what .... someone get me some new ones ....

 

[treilin]

SEPT 25 2006

Ilio-Psoas
Psoas Major and Minor and Iliacus

** The psoas and iliacus combine to form a muscle group called the iliopsoas.

Psoas:
Origin: Bodies of T12 –L4 vertebrae
Insertion: Lesser Trochanter of Femur
Action: Hip Flexion, External Rotation of Femur

Iliacus:
Origin: Inner surface of Ilium
Insertion: Lesser Trochanter of Femur
Action: Hip Flexion, External Rotation of Femur
-fan-shaped muscle lining the inside of the pelvic bowl

Trigger Points (TP’s) : Will cause referral pain in the upper back, and gluteal region, and upper part of medial thigh.

Antagonist = Glutes

Psoas Stretch:
Psoas Stretch:- Start Position
1. From the Relaxation Position, bring your left leg up and clasp it at the knee.
2. Pelvic neutral! Anchor the Scapulas!
Psoas Stretch:- Action
1. Breathe in, then zip and hollow.
2. While breathing out, slowly stretch your right leg out along the floor.
3. Breathe in, and maintain zip and hollow.
4. While breathing out, bring your right leg back to the start position.
5. Repeat twice each side.

* This muscle is primarily responsible for anterior rotation of the pelvis, which increases the lordosis of the lumbar spine. These muscles do two things: 1) if the leg is allowed to move, the hip is flexed and the leg is raised or swung forward. 2) or if the legs are stabilized, the body sits up from lying down or stays upright. These muscles are needed for both walking and sitting.


Notes:
-Critical for balance, alignment, joint rotation and range of motion, also influences the circulatory system, the functioning of organs and diaphragmatic breathing. The only muscle to link the lumbar spine to the legs.

-As part of the instinctive fear reflex the vitality of the psoas muscle reflects your personal sense of safety. When feeling threatened it is your psoas muscle that propels you into fleeing or fighting or curls you into a protective ball. Trauma or chronic abuse can eventually cause the contracted psoas to lose its motility.

-The sensation of being centred and grounded comes from a healthy psoas in combination with a balanced weight-bearing pelvis. The keystone of skeletal alignment, it is the balanced pelvis that provides a base of support for the spine, ribcage, neck and head. It is the aligned pelvis that transfers weight down through the hip sockets, legs, knees and feet. If the bones do not support and transfer weight properly, it is the psoas muscle that is called upon to provide structural support.

-Chronic muscular tension, overdeveloped external muscles, and muscular substitutions can be linked to a tense or overworked psoas. Birth anomalies, falls, surgery, overexuberant stretching or weightlifting may create pelvic instability or affect the functioning of the psoas muscle.

Problems that arise from a chronic contracted / shortened Psoas:
-- Limited pelvic volume, constricted organs, impinged nerves and impaired diaphragmatic breathing. Putting pressure on the uterus, a tense or short psoas can cause cramping. Pushing the oesophagus forwards, a tight upper psoas can cause digestive problems. A short psoas can interfere with the diaphragm fully descending through the abdominal core.

-- The intra-abdominal nature, particularly in the neurologically handicapped, can elicit an intestinal shutdown called "ileus". Ileus lasts from minutes to several days. It is impossible to predict. It requires feeding by intravenous route while the intestinal protective reflex subsides. The deep nature of the surgery, near the bladder and in the pelvic floor, requires post-op pain management and, in spastic individuals, antispasm medication. Early mobilization is attempted to avoid adhesions, prior to hospital discharge

Psoas Relaxation technique you can do yourself:
To try the constructive rest position, begin by resting on your back. Keep the knees bent and the feet placed parallel to each other, the width of the front of your hip sockets apart. Place your heels approximately 12-16 inches away from your buttocks. Keep the trunk and head parallel with the floor. If not parallel place a folded, flat towel under your head. DO NOT push your lower back to the floor or tuck your pelvis under in an attempt to flatten the spine. Rest in the position for 10-20 minutes. As you do, the psoas will begin to release, the pelvis will spontaneously extend and the spine will lengthen. Keep the arms below shoulder height, letting them rest over the ribcage, to the sides of your body or on your pelvis. In this simple position gravity releases the psoas.

Sources:
http://www.pediatric-orthopedics.com/Treatments/Hips/Psoas/psoas.html
http://www.deeptissue.com/learn/hip/psoas.htm
http://www.positivehealth.com/permit/Articles/Bodywork/koch65.htm

 

[Sassy69]

This is where I have had all the problems from my rotated pelvis - my lower back gets sore and I get ridiculously tight sorta in the hams, sorta in the glutes. This in turn has impacted my ability to comfortably do squats & deads.

D_G -- the change I made in my approach to my warm ups in the gym --

- short cardio warmup
- 10 min dynamic warmup- basically running like "football drills" - back & forth in the aerobics room -- 1 cycle sprint, 1 cycle butt kick run, 1 lap high knee sprint, couple laps things like karate side kicks, front kicks, back kicks.

Then go into some static stretches, including treil's stretches above -those actually feel amazingly good on the ileo / psoas area.

 

[treilin]

SEP 26 2006

O.k. Daisy here u go:
I will list each muscle over the next few days.

Short Lateral Rotators of the Hip
(From North to South in this order stacked)

Piriformis
Gemellus Superior
Obturator internus
Gemellus Inferior
Obturator Externus
Quadratus femoris

All insert into greater trochanter of the femur. These muscles go mostly from the back of the trochanter to the back of the pelvis.

-These muscles are often over used and tightness can occur in the pelvic floor and anus as well.

-A person with no butt may have overly tight lateral rotator muscles because this will bring the coccyx in like a dog who tucks it’s tale between it’s legs.

-Antagonists = Hip Flexors : iliacus, psoas, pectineus, anterior adductors, TFL, Rectus Femoris,

-All laterally rotate hip as we step forward, change direction, and mostly to stabilize the hip joint especially when the leg is extended.

Important for posture and dynamic core support

1) Piriformis
Axial/appendicular connection from the spine to the leg. It affects the sacrum by pulling down and forward below the sacroiliac joint, and there fore it posteriorly tilts the pelvis..

-Origin: The anterior (front) part of the sacrum, the part of the spine in the gluteal region, and from the gluteal surface of the ilium (as well as the sacro-iliac joint capsule and the sacrotuberous ligament)

- Insertion: It exits the pelvis through the greater sciatic foramen to insert on the greater trochanter of the femur

-Antagonist is the posas which again pulls anteriorly on the pelvis, but like the psoas (both go to the femur) they both pull the pelvis into extension.

-Pyrimidial shaped muscle

-Name Meaning- Latin for Pear shaped

-Nerve to Piriformis innervates the piriformis muscle

-Stretch 1:
Sit with one leg straight out in front. Hold onto the ankle of your other leg and pull it directly towards your chest.

-Stretch 2:
Lie face down and bend one leg under your stomach, then lean towards the ground.

Medical Issues:

Piriformis syndrome is a rare neuromuscular disorder that occurs when the piriformis muscle compresses or irritates the sciatic nerve-the largest nerve in the body. The piriformis muscle is a narrow muscle located in the buttocks. Compression of the sciatic nerve causes pain-frequently described as tingling or numbness-in the buttocks and along the nerve, often down to the leg. Pain (or a dull ache) is the most common and obvious symptom associated with piriformis syndrome. This is most often experienced deep within the hip and buttocks region, but can also be experienced anywhere from the lower back to the lower leg.
Weakness, stiffness and a general restriction of movement are also quite common in sufferers of piriformis syndrome. Even tingling and numbness in the legs can be experienced.


Treatment :
Generally, treatment for the disorder begins with stretching exercises and massage. Anti-inflammatory drugs may be prescribed. Cessation of running, bicycling, or similar activities may be advised. A corticosteroid injection near where the piriformis muscle and the sciatic nerve meet may provide temporary relief. In some cases, surgery is recommended

Overload (or training errors): Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:
• Exercising on hard surfaces, like concrete;
• Exercising on uneven ground;
• Beginning an exercise program after a long lay-off period;
• Increasing exercise intensity or duration too quickly;
• Exercising in worn out or ill fitting shoes; and
• Sitting for long periods of time.

 

[treilin]

Sep 27 2006

Second Deep lateral Rotator covered

Superior Gemellus

ORIGIN: Spine of ischium

INSERTION: Middle part of medial aspect of greater trochanter of femur

ACTION: Externally rotates thigh, Abducts thigh when flexed, Stabilize the hip joint

FUNCTION: The lateral rotators of the hips main function is to rotate your hips from side to side. This occurs during movements such as swinging a baseball bat, swinging a golf club, swinging a tennis racket, throwing punches while boxing and throwing a shot put and discus.

NERVE: Nerve to obturator internus (L5, S1, 2) (nerve to obturator internus originates in the sacral plexus. It arises from the ventral divisions of the fifth lumbar and first and second sacral nerves)
Artery: Inferior gluteal artery

Notes:
Smaller then Gemellus Inferior

The Gemellus Superior, May cause symptoms of sciatica because of the compression of the tibial nerve between the gemellus superior and obturator internus muscles. Eventually, because of this pathology, there may be a new found syndrome called the Gemellus Superior syndrome, similar to the Piriformis syndrome. Severe pain may be felt upon hip abduction and internal rotation.

Variations of this muscle are a rare abnormality. This muscle has been found to be absent in 8% of white people, and 6% of black people.

It is anterior to the obturator internus, posterior to the gluteus medius, and deep to the gluteus maximus. It is approximately the same size and shape as the obturator internus.

 

[treilin]

SEP 28 2006
Third of the deep lateral rotators from superior to inferior:

Obturator Internus

Origin : Internal surface of obturator membrane and posterior bony margins of obturator foramen

Insertion : Medial surface of greater trochanter of femur, in common with superior and inferior gemelli

Action : Rotates the thigh laterally; also helps abduct the thigh when it is flexed (Horizontal flexion)

Nerve : Nerve to the obturator internus and superior gemellus -- a branch of the sacral plexus (L5, S1)

Artery: Internal pudendal and superior and inferior gluteal arteries

Notes:
-The Obturator internus is situated partly within the lesser pelvis, and partly at the back of the hip-joint.

-Fibers converge rapidly toward the lesser sciatic foramen, and end in four or five tendinous bands, which are found on the deep surface of the muscle; these bands are reflected at a right angle over the grooved surface of the ischium between its spine and tuberosity.

- A bursa, narrow and elongated in form, is usually found between the tendon and the capsule of the hip-joint; it occasionally communicates with the bursa between the tendon and the ischium.

- It is thick, fan-shaped muscle within the pelvis that covers the obturator foramen, attaching around its' perimeter, and to the thick obturator membrane.

- Both gemelli fuse with the tendon of OB. I. before its insertion.

-Obturator Internus tendonitis:

OBTURATOR INTERNUS TENDONITIS AS A SOURCE OF CHRONIC HIP PAIN: A CASE REPORT. The Pittsburgh Orthopaedic Journal, Vol 12, 2001.
Rachel S. Rohde, MD Bruce H. Ziran, MD

A 39 year old physical therapist that developed progressive right gluteal and pelvic pain insidiously two days after a ten minute rowing session. Radiographs were normal, NSAID’s and physical therapy were unsuccessful, and the pain continued to be vague. Because of a past hysterectomy, a women’s health specialist evaluated her, and MRI and CT scans were negative except for mild scarring at the site of the hysterectomy. PT included US, conditioning, and trans-vaginal pelvic musculature massage. Other conditions, such as SI dysfunction, labral pathology, spinal pathology, pelvic instability, piriformis syndrome trochanteric bursitis, and pelvic disease were all negative. Within one year, the pain was more focalized at the posterior trochanter, although not at the trochanter. Pain increased with flexion and stretching the hamstrings, along with resistance to the hamstrings, ER, and abduction. Repeat MRI showed some swelling at the right obturator internus muscle, but an injection of an anesthetic and steroid provided no relief. More than one year after onset, a CT guided anesthetic injection into the tendon sheath of the obturator provided 3 days of relief, and the diagnosis of obturator internus tendonitis was made. Continued conservative treatment failed, and almost two years after onset, a release of the tendon from the trochanter was performed. Histology of the tissue showed signs of chronic inflammation, the trochanteric bursa showed signs of inflammation, and there was scarring at the sciatic nerve. Post-op PT and stretching was utilized, and the patient had a full recovery.

 

[treilin]

SEP 29 2006

Gemellus Inferior Fourth of the deep lateral rotators from superior to Inferior

ORIGIN
Ischial tuberosity

INSERTION
Greater trochanter of hip

ACTION
stabilization
lateral rotation in a horizontal plane of hip
extension
abduction with the thigh flexed

NERVE:
innervated by the nerve to quadratus femoris (L5, S1, S2).

BONES/JOINTS
Ischial tuberosity , greater trochanter of hip
Illiofemora, ischiofemoral, pubofemoral ligaments

EXERCISES AS PRIME MOVER (agonist)
Lunges, cable kick backs, machine and floor hip extensions,
Bridging, cable hip abductions

NOTE:
-This muscle really did not have any extra information on it...

-In most specimens, the inferior gemellus originated from the lateral surface of the ischial tuberosity and also from the medial surface (intrapelvic origin) just beneath the obturator internus and was covered by the falciform process of the sacrotuberous ligament.

-Obturator internus injury may occur and be hidden by the piriformis syndrome. Clinical symptoms may offer some clues to the clinician.

 

[treilin]

Oct 2, 2006
Quadratus Femoris,

Last of the deep lateral rotators in the upper thigh.

-Definition: flat, quadrilateral muscle, between the Gemellus inferior and the upper margin of the Adductor magnus; it is separated from the latter by the terminal branches of the medial femoral circumflex vessels.

-Name Meaning: Latin, quadratus = square

-Origin: arises from the upper part of the external border of the tuberosity of the ischium

-Insertion: into the upper part of the linea quadrata—that is, the line which extends vertically downward from the intertrochanteric crest

-Nerves: the last lumbar and first sacral nerves (L4, 5, S1)

-Artery: inferior gluteal

-Action: Laterally (external) rotates, helps adduct the hip, and stabilizes hip

-Synergists: piriformis, obturator externus, obturator internus, gemellus superior, gemellus inferior

Notes:
-Adductor magnus may be more or less segmented, the anterior and superior portion is often described as a separate muscle, the Adductor minimus. The muscle may be fused with the Quadratus femoris.

- A bursa is often found between the front of this muscle and the lesser trochanter. Sometimes absent.

- The quadratus femoris nerve originated from more cranial segments than the obturator internus nerve, however these nerves had various communication patterns inside and outside the muscles. According to the intramuscular nerve distribution, in some specimens the branches to the superior gemellus from the quadratus femoris nerve extended to the inferior gemellus, and the branches to the inferior gemellus were distributed to the obturator internus.

 

[treilin]

OCT 04 2006

HAMSTRING GROUP
Semitendinosus, Semimembranosus, Biceps Femoris

Stretches:

In this, simply kneel down on one knee and place your other leg straight out in front with your heal on the ground. Keep your back straight. Make sure your toes are pointing straight up and gently reach towards your toes with one hand. Use your other arm for balance. Hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

In this stretch, stand with one foot raised onto a chair, fence railing or similar object. Keep your raised leg slightly bent, with your toes on the edge of the chair. Let your heal drop off the edge of the chair. Keep your back straight and gently move your chest towards your raised leg. As above, hold this stretch for about 20 to 30 seconds and repeat at least 2 to 3 times.

Hamstring Injury:
If you do happen to suffer from a hamstring injury, it's important that correct first aid principles are applied immediately. The RICER regime explains the correct treatment for all muscle strain injuries. RICER stand for Rest, Ice, Compression, Elevation, and then obtaining a Referral from a qualified sports doctor or physiotherapist. So, as soon as a hamstring injury occurs, rest the injured limb, apply ice to the effected area, apply a compression bandage and elevate the limb if possible. This treatment needs to continue for at least 48 to 72 hours. This is the most critical time for the injured area, correct treatment now can mean the difference between an annoying injury or a permanent, re-occurring, debilitating injury.

After the first 72 hours obtain a referral from a qualified professional and start a comprehensive rehabilitation program. This should include a great deal of strength and stretching exercises, as well as other rehabilitation activities such as massage and ultra-sound.

- Athletes particularly vulnerable are competitors involved in sports which require a high degree of speed, power and agility. Sports such as Track & Field (especially the sprinting events) and other sports such as soccer, basketball, tennis and football seem to have more than their fair share of hamstring injuries.

Source: http://www.thestretchinghandbook.com/archives/hamstring-injury-treatment.htm

Strengthening exercises:
An example of knee flexion is the leg curl exercise and an example of hip extension is the stiff-legged deadlift exercise.
One can also do squats, lunges, standing curls, to name a few.

Notes:
-The Hamstrings are primarily fast-twitch muscles, responding to low reps and powerful movements


1) Semitendinosus

Origin: Upper inner quadrant of posterior surface of ischial tuberosity with biceps femoris.

Insertion: Upper medial shaft of tibia below gracilis, called the Pes Anserine attachment

Action: Flexes and medially rotates the calf at the knee; extends, adducts and medially rotates the thigh at the hip

-This muscle is unique in that in can reverse Origin and insertion when this occurs:
when leg is fixed, it assists posterior stability of the pelvis and extends the pelvis
on the hip


Nerve: Tibial portion of sciatic nerve (L4, L5, S1, S2)

Synergists: semimembranosus, biceps femoris, gastrocnemius, gracilis, sartorius

Antagonists: Quadriceps Group

Notes:
-Patellar tendon and Semitendinosus are both used in anterior cruciate ligament (ACL) reconstruction

- Shares common attachment with biceps femoris muscle.

- Body is fusiform that ends at about 50% of the total length and runs on the surface of semimembranosus.

-Tendon curves around the medial tibial condyle, over the medial collateral ligament, inserts behind sartorius, and distal to gracilis.

 

[treilin]

I have been slacking on this but will add some more here in the next week!!! Maybe I will today

 

[treilin]

NOV 1 2006
O.k. the long awaited continuation:
HAMSTRING GROUP CONTINUED:

2) Semimembranosus of 3
*Pictures and stretches are located in the main log on hamstring group.


The semimembranosus, so called from its membranous tendon of origin, is situated at the back and medial side of the thigh. It arises by a thick tendon from the upper and outer impression on the tuberosity of the ischium, above and lateral to the biceps femoris and semitendinosus.

Origin: Superior lateral quadrant of posterior surface of ischial tuberosity

Insertion: Horizontal groove on the posterior Medial condyle of tibia below articular margin, fascia over popliteus and oblique popliteal ligament. The tendon of insertion gives off certain fibrous expansions: one, of considerable size, passes upward and lateralward to be inserted into the back part of the lateral condyle of the femur, forming part of the oblique popliteal ligament of the knee-joint; a second is continued downward to the fascia which covers the Popliteus muscle; while a few fibers join the tibial collateral ligament of the joint and the fascia of the leg. The muscle overlaps the upper part of the popliteal vessels

Action: Extends the thigh, flexes the knee, and also rotates the tibia medially, especially when the knee is flexed

Nerve: Tibial portion of sciatic nerve (L5, S1)

Artery: Perforating branches of profunda femoris artery, inferior gluteal artery, and the superior muscular branches of popliteal artery


Notes:

Variations: It may be reduced or absent in some people, or double, arising mainly from the sacrotuberous ligament and giving a slip to the femur or adductor magnus

Semimembranosus Tendonitis

Baker cyst is a synovial cyst located posterior to the medial femoral condyle between the tendons of the medial head of the gastrocnemius and semimembranosus muscles
**popliteal cyst, is the most common mass in the popliteal fossa and results from fluid distension of the gastrocnemio-semimembranosus bursa. A popliteal cyst may serve as a protective mechanism for the knee. Intrinsic intra-articular disorders cause joint effusion

-Strains may occur in any region of the muscle, but are most common at the musculotendinous junction. Tensile forces are particularly high at the proximal musculotendinous junction because it is the common attachment for all three major heads of the hamstrings. Consequently, strains are common here. However, strains may occur in the middle of the muscle belly as well. A strain involves muscle-fiber tearing from excessive tensile stress. However, excess stress alone does not create the injury. Instead, muscle strains occur most often when the muscle is exposed to tensile (pulling) stress while it is contracting. Tensile stress during contraction is most common during eccentric contractions. Forces on the muscle are greater in an eccentric contraction than in an isometric or concentric contraction, which is why so many strains occur from eccentric overloading.



FYI:
Knee Stabilization Notes:
Anterolateral stabilization is provided by the capsule and iliotibial tract. Posterolateral stabilization is provided by the arcuate ligament complex, which comprises the lateral collateral ligament; biceps femoris tendon; popliteus muscle and tendon; popliteal meniscal and popliteal fibular ligaments; oblique popliteal, arcuate, and fabellofibular ligaments; and lateral gastrocnemius muscle. Injuries to lateral knee structures are less common than injuries to medial knee structures but may be more disabling. Most lateral compartment injuries are associated with damage to the cruciate ligaments and medial knee structures. Moreover, such injuries are frequently overlooked at clinical examination. Structures of the anterolateral quadrant are the most frequently injured; posterolateral instability is considerably less common. Practically all tears of the lateral collateral ligament are associated with damage to posterolateral knee structures. Most injuries of the popliteus muscle and tendon are associated with damage to other knee structures.

 

[future]

This is a cool thread. Love this!

 

[Daisy_Girl]

Added this thread to the Sticky - "Top Threads"