Hamstrings

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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.

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This entry was posted in Adductors Gluteus Muscles Hamstrings Legs on July 26, 2014 by admin | Open »

Gluteus Maximus Pain- Also Sciatic Nerve and Piriformis

Most of the time the Gluteus Maximus is not the problem area. It usually is the Piriformis muscle located just under the GM.

When the Piriformis and the sciatic nerve are inflamed you can take on a posture like this when standing or walking.

This is the Piriformis and the sciatic 4 pathways. #1 is the normal way behind the Piriformis. #2 Is when the sciatic splits and forms around the Piriformis exposing the nerve to more pressure from sitting or falling. #3 & 4 are cutting through the Piriformis causing much more pain because of irritation when the Piriformis muscle swells.

This illustration is showing all the attachments of the muscles near the hip joint and under the GM. Notice the Piriformis is webbed in with other muscles that look almost the same. These other muscles are part of the 6 lateral rotators of the hip.

RX is always Ice 30 minutes 2x day on the painful area (Sit on Ice on soft seat). Take anti-inflammatory, and stretch doing the Piriformis Stretch

When stretching try to hold on to the shin if you can and pull gradually towards your body. This is the most effective way to stretch the Glutes and Piriformis.

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This entry was posted in Adductors Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Uncategorized on July 17, 2014 by admin | Open »

 Piriformis and Sciatic Stretches

Read about Piriformis and Sciatic Pain

 

Piriformis Syndrome – Sciatic Nerve Pain

Piriformis stretch- This stretch lengthens the Piriformis and the Glute muscles. It also stretches the six lateral rotators of the hip which can all contribute to pressure on the Sciatic Nerve.

The single leg hamstring stretch relives pressure from the lumbar level because a tight hamstring can tilt the pelvic and compromise the natural lumbar curve; placing pressure on the ultimately resulting in an inflamed Sciatic Nerve.

The “Hurdler” stretch reduces pressure at the lumbar level by lengthening the Rectus Femoris and the iliopsoas muscle. If these muscles are thigh the lumbar will be pulled forward and again placing pressure on the lumbar nerves that eventually become inflame the Sciatic Nerve

This stretch lengthens the IT Band, and stretches the rotators in the lumbar spine

This stretch lengthens the IT Band, and stretches the rotators in the lumbar spine

“Single Standing Single Quad Stretch” is an alternative stretch to the hurdler stretch

“Single Leg illiopsoas Stretch” is another alternative way of doing the hurdler Stretch on the floor and stretching the iliopsoas muscle

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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}

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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}

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

Tibia, Fibula & Talus

 

Bones to remember:

1. Tibia bone
2. Tibial Platue
3. Tibial Tuberosity
4. Fibula
5. Meniscus
6. 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}

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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}

 

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This entry was posted in Abductors Adductors Hamstrings iliapsoas (ilio-so-as) illiacus & Psoas Major Muscle Legs Quadriceps Shin - Lower Leg on May 18, 2014 by admin | Open »

Biceps Femoris, Semitendinosus and Semimembranosus

(See Exercises)

{Hamstrings Semitendinosus and semimembranosus Biceps Femoris}

{Hamstring Injury on the Biceps Femorus)

{Hamstrings p 142}

{Hamstrings p 143}

{Glutes–Hamstrings and illiopsoas rear view (posterior) Notice how the Gluteus Maximus covers the connection of all the hamstrings to the Butt Bone (Ischial Tuberosity}

 

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