Calf Gastrocnemius and Soleus

This entry was posted in Calf Gastrocnemius and Soleus Hamstrings Legs Quadriceps Shin - Lower Leg on July 29, 2014 by admin | Open »

Knee Patella, Injuries & Pain and Ligaments

See Quadriceps Exercises

: Knee Joint

: 3 types of knee sprains

: Menisci of human knee top view

: Meniscus tears and treatment

: Illustration of all knee ligaments, meniscus and cartilage

: Torn Anterior Cruciate Ligament

: Posterior Cruciate Ligament tear: Because this ligament stabilizes the knee with backward forces, the knee will drop back when fully ruptured. This is examined with the “Posterior Draw Test” by evaluating the distance the knee moves backward (posteriorly) compared to the non-effected knee.

: Posterior Cruciate Ligament tear

: “ACL Posterior Draw Test” is when you pull forward with the leg and hamstrings as lose as the patient can get, and evaluate the distance the tibia bone moves compared to the opposite non-effected knee.

: Knee Brace

: Once the knee suffers blunt trauma in sports or everyday life, it is important to get ice applied to the knee joint ASAP to stop any swelling and pain. Depending on the level of injury, the tissue around the knee like the quads, hamstrings, gastrocnemius, and the ligaments may have torn and the knee will swell.

: This is the knee capsule surrounding the knee joint. It is so thick, when the knee bleeds from a blunt trauma and torn tissue, you will not be able to see black and blue (aka ecchymosis) marking on the skin accept swelling.

: Chondromalacia of the patella is when the cartilage behind the patella bone becomes torn and stringy. When the knee is flexed, the patella is pressed into the femoral groove and grinds on the choppy cartilage causing a spaghetti snapping sound. An imbalance and week support of the quadriceps is the cause of this and strength balance with leg exercises is needed.

This entry was posted in Calf Gastrocnemius and Soleus Legs Shin - Lower Leg on July 27, 2014 by admin | Open »

Peroneus Longus Brevis and Tertius Pain

: Pain is mostly located at the top of the foot.

: RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

Basically, the Peronius Longus muscle starts above from the head and upper two-thirds of the lateral surface of the fibula. It continues down running behind the lateral malleolus and attaches below on the lateral side of the base of the first metatarsal bone. It is part of three muscles known as the Peroneus group, Peroneus Longus Brevis and Tertius, The Peronius Longus plantar flexes and inverts the foot also supporting the arch.

This entry was posted in Shin - Lower Leg Uncategorized on July 27, 2014 by admin | Open »

: My suggestion with this area is apply Ice. It’s usually injured by over use. So, rest, ice, elevation, compression sock and anti-inflammatory should help this muscle.

: RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

The Extensor Hallucis Brevis arises from the calcaneus and attaches on the 1st proximal phalanx or the big toe where it help extend the big toe.

The Extensor Hallucis Longus starts at the anterior surface of the Fibula and also attaches below on the 1st Proximal Phalanx or big toe and helps extend it, but also causes dorsiflexion of the foot and ankle.

This entry was posted in Calf Gastrocnemius and Soleus Legs Shin - Lower Leg on July 26, 2014 by admin | Open »

Extensor Digitorum Brevis Pain

: My suggestion with this area is apply Ice. It’s usually injured by over use. So, rest, ice, elevation, compression sock and anti-inflammatory should help this muscle.

: EDB is a muscle on the upper surface of the foot that helps extend metatarsals 2 through 4.

: RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

Leg Day / Quads-Hamstrings-Calves-Glutes

This entry was posted in Abductors Adductors Calf Gastrocnemius and Soleus Gluteus Muscles Hamstrings Legs Quadriceps Shin - Lower Leg on July 14, 2014 by admin

Leg Day / Quads-Hamstrings-Calves-Glutes

: I had to put a nice ass in here!

{Quadriceps and Hamstrings} {Commit to be Fit p186}

[hr] [hr]

{Commit to be Fit p187}

{Pressing motions engage the quads, hamstrings, and gluteus} {Commit to be Fit p188}

{Lunges target the Gluteus Maximus}{ is Commit to be Fit p189}

{Commit to be Fit p190}

{Commit to be Fit p191}

Workout Develpment & Muscle Combining Post Page

This entry was posted in Abdominal Muscles Abductors Adductors Aerobics Vs. Anaerobics Arms Back Muscles Biceps Calf Gastrocnemius and Soleus Chest (Pectoralis Major & Minor Deltoids Face / Neck Forearm Flexors Forearms Extensors Gluteus Muscles Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Latissimus Dorsi Legs Levator Scapula Quadriceps Rhomboids Major & Minor Rotator Cuff Rotator Cuff (SITS) Serratus Muscles Shin - Lower Leg Shoulders Torso Triceps on July 12, 2014 by admin

{Commit to be Fit p161}

{Commit to be Fit p162}

Push Day- Chest, Shoulders and Triceps

: {Pectoralis Major-View Exercises}

: {Deltoid-View Exercises}

: {Triceps-View Exercises}

{Commit to be Fit p163}

{Commit to be Fit p164}

Pull Day- Back and Biceps Day

: {Latissimus Dorsi-View Exercises}

: {Biceps Brachii-View Exercises}

: {Biceps Brachii – Barchialis – Coracobrachialis-View Exercises}

: { Rhomboids with Levator Scapula Both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises}

: {Trapezius movements should be included on this day-View Exercises}

{Commit to be Fit Back Arms p164 }

Leg Day-Quads, Hamstrings and Calves

: Quadriceps-View Exercises

: Hamstrings-View Exercises

: Calves-Gastrocnemius-View Exercises

: Calves- Soleus-View Exercises}

{Commit to be Fit p165}

{Commit to be Fit p166}

{Commit to be Fit p167}

This entry was posted in Hamstrings Legs Quadriceps Shin - Lower Leg on June 18, 2014 by admin | Open »

Tibia, Fibula & Talus

Bones to remember:

Tibia bone
Tibial Platue
Tibial Tuberosity
Fibula
Meniscus
Talus

This is an illustration of the Tibia & Fibula connection to the Talus Bone forming the ankle joint.: {Tibia Fibula connection to the Talar Bone forming the ankle joint}

Tibia and Fibula bones with the interosseous membrane

This shows the Tibia bone with the “Medial Malleolus” which is the hook shaped bone at the bottom of the Tibia Bone. It’s the bonny knot on the outside area (lateral) of the ankle joint.

{Fibula}

This entry was posted in Abductors Adductors Back Muscles Calf Gastrocnemius and Soleus Gluteus Muscles Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Shin - Lower Leg on June 9, 2014 by admin | Open »

Piriformis Muscle and the Sciatic Nerve

(See Stretches)

: This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM.

: This is showing the Piriformis muscle and its attachment starting from the Sacrum edge to the tip of the femurs’ Greater Trochanter.

: Piriformis-syndrome-This illustration is demonstrating the Sciatic Nerve placement running from the Sacrum bone, into the pelvic region and down behind the Piriformis

: This is an illustration of the Piriformis and the sciatic nerve showing the 4 possible pathways the sciatic can take passing the Piriformis. 1-The Sciatic runs down and behind the Piriformis, this is the normal pathway. 2- The Sciatic splits around the Piriformis. 3-The Sciatic splits with one part going through the Piriformis causing constant pain from pressure especially when it is inflamed. 4- The entire Sciatic goes through the Piriformis and causing pain almost all the time especially when the Piriformis is inflamed or has direct pressure.

: Sciatic nerve and Piriformis syndrome are synonymous with each other when it comes to pain symptoms. The pain is in the same area causing a miss diagnosis of what is really casing the pain. Is it the nerve or the muscle or both? A well trained doctor or PT can figure it out, if they take the time to listen and observe. Also, a proper diagnosis should include palpation of the area to feel if Piriformis swelling is present and that may be the cause to the aggravated Sciatic Nerve. Knowing the cause to the problem of which came first will lead to a more successful rehab or strength training program. When the diagnosis quickly blames the Sciatic Nerve, it may be a good quick guess to satisfy the patient, but might not solve the problem.

: This illustration shows a cut away of the Gluteus Maximus-and-Piriformis. Notice the Piriformis is right under the GM and the Sciatic Nerve runs under the Piriformis.

: When Piriformis Syndrome is advanced, it produces bad posture which can lead to other problems.

: When treating the swollen Piriformis, sit on ice every day 3 times a day for 30 minutes each time. Place the ice bag on a sofa cushion so to soften the pressure. Once the area is so cold it become numb, try to stretch as shown in this section. You have to be aggressive for the spasm in the Piriformis to go away, don’t worry it won’t break. Take every day precautions to prevent the inflammation from coming back. Make sure you are not sitting on a wallet during the day. Have shoe orthotics made custom for your feet to re-align your posture. Don’t sit too long during the day and stretch as often as you can.

(See Stretches)

{Piriformis p146}

{Piriformis p147}

This entry was posted in Calf Gastrocnemius and Soleus Legs on June 8, 2014 by admin | Open »

Soleus (Behind the Gastrocnemius)

{Soleus lies under the Gastrocnemius and attaches from top under the knee joint, unlike the gastrocnemius which attaches to the Epicondyles of the Femur crossing the knee joint)

Action: The soleus as a major contributor in ones walking motion (Normal Gate). One of the most frequently used muscles in the body, the soleus, originates just below the knee on the posterior surface of the tibia and the posterior fibula. The soleus muscle is responsible for plantar flexion and acts as an antagonist to the anterior tibialis by limiting the amount of dorsiflexion in the foot. When the soleus muscle is injured or stressed, the body mechanics can be extremely compromised.

Pain: Primary symptoms of Soleus pain are heel pain and restriction in ankle flection Walking uphill or up and down stairs can be very difficult due to pain and tenderness . Leaving the soleus muscle in a shortened position for a prolonged period of time, as when women wear high-heels. Anything that cuts off circulation a

Attachment: The Soleus attaches above from the upper portions of the bones of the lower leg (the tibia and fibula), and joins with the gastrocnemius to attach with the Achilles tendon at the heel bone (Calcaneus).

{Achilles’ tendon attachment to calcaneus. The Soleus is in red behind the Achilles’}

This entry was posted in Calf Gastrocnemius and Soleus Legs on May 29, 2014 by admin | Open »

(The Calf) Gastrocnemius & Soleus

See Exercises

1) Gastrocnemius

: Gastrocnemius- Notice the bones view on the left, and how the Femur (thigh bone) meets the Tibia and Fibula (Shin bones) to form the knee joint. Now, look at the image on the right showing the connection of the Gastrocnemius to the Femur crossing the knee joint and connection to the Femoral Condyles. Because of the crossing connection, the Gastrocnemius aids the hamstrings with flexion of the knee.

: The Gastrocnemius when injured at the top of the muscle belly causes pain in the center and on top. If the Achilles tendon is injured you will feel the pain down near the calcaneus (heal bone) and will also be very tender to the touch, sometimes swollen like a knot.

: The left picture is the Gastrocnemius and the right is the Soleus.

: Gastrocnemius- Notice the bones view on the left, and how the Femur (thigh bone) meets the Tibia and Fibula (Shin bones) to form the knee joint. Now, look at the image on the right showing the connection of the Gastrocnemius to the Femur crossing the knee joint and connection to the Femoral Condyles. Because of the crossing connection, the Gastrocnemius aids the hamstrings with flexion of the knee.

: Achilles Tendon Injuries

: RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

{Gastrocnemius P154}

{Gastrocnemius p155}

Soleus

Soleus (Behind the Gastrocnemius)

: The left picture is the Gastrocnemius and the right is the Soleus.

: Soleus Muscle lies under the Gastrocnemius and does not cross the knee joint.

: RX is always ice 30 minutes 2 – 3 x a day on the painful area. Take anti-inflammatory meds, stretch, and tape the shin and arch before any physical activity.

‘;

He Pumps You Harder

He Pumps You Harder

Calf Gastrocnemius and Soleus

Knee Patella, Injuries & Pain and Ligaments

See Quadriceps Exercises

Peroneus Longus Brevis and Tertius Pain

Extensor Digitorum Brevis Pain

Leg Day / Quads-Hamstrings-Calves-Glutes

Leg Day / Quads-Hamstrings-Calves-Glutes

Workout Develpment & Muscle Combining Post Page

Push Day- Chest, Shoulders and Triceps

Pull Day- Back and Biceps Day

Leg Day-Quads, Hamstrings and Calves

Tibia, Fibula & Talus

Bones to remember:

Piriformis Muscle and the Sciatic Nerve

(See Stretches)

Soleus (Behind the Gastrocnemius)

(The Calf) Gastrocnemius & Soleus

See Exercises

1) Gastrocnemius

Soleus (Behind the Gastrocnemius)