Quadriceps


Knee Patella, Injuries & Pain and  Ligaments

See Quadriceps Exercises


Gracilis Pain

The Gracilis muscle’s fibers run vertically downward, passing behind to the medial condyle of the femur, curving around the medial condyle of the tibia, and inserts into the upper part of the medial surface of the tibia, below the condyle (Confusing but see pic below). Because of its attachment the Gracilis muscle is considered a Ad-doctor.

 


 Piriformis and Sciatic Stretches

Read about Piriformis and Sciatic Pain

 


Leg Day / Quads-Hamstrings-Calves-Glutes

Leg Day / Quads-Hamstrings-Calves-Glutes

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

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

[hr] [hr]

{Commit to be Fit p187}

{Pressing motions engage the quads, hamstrings, and gluteus}

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

{Lunges target the Gluteus Maximus}

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

{Commit to be Fit p190}

Image (9) - Copy

{Commit to be Fit p191}


Workout Develpment & Muscle Combining Post Page

{Commit to be Fit p161}

{Commit to be Fit p161}

{Commit to be Fit p162}

{Commit to be Fit p162}

Push Day- Chest, Shoulders and Triceps

{Commit to be Fit p163}

{Commit to be Fit p163}

{Commit to be Fit p164}

{Commit to be Fit p164}

Pull Day- Back and Biceps Day

{Commit to be Fit Back Arms p164 }

{Commit to be Fit Back Arms p164 }

Leg Day-Quads, Hamstrings and Calves

{Commit to be Fit p163}

{Commit to be Fit p165}

{Commit to be Fit p166}

{Commit to be Fit p166}

{Commit to be Fit p167}

{Commit to be Fit p167}


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

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

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.

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}

{Fibula}


Femur & Pelvic Bone Connection

 

Bones and area to remember:

  1. The thigh bone is called the “Femur”.

  2. The Femur has a Greater & Lessor Trochanter.

  3. Know the “Head” of the Femur and that it attaches to the hip joint called the “Acetabulum”.

  4. Lateral & Medial “Epicondyles”

Femur detailed with Head of the Femur, Greater & Lesser Trochanter, Medial & Lateral Epicondyles

Femur detailed with Head of the Femur, Greater & Lesser Trochanter, Medial & Lateral Epicondyles

Single view of the Femur Bone

Single view of the Femur Bone

Hip joint with Femur connection to hip joint

Hip joint with Femur connection to hip joint


iliapsoas (ilio-so-as)-illiacus & Psoas Major together

Back Pain-John The Bodyman on Time Warner Cable.mp4

Attachment:The term iliopsoas (ilio-so-as) refers to the combination of the psoas (so-as)  major and the iliacus muscle at their lower (inferior) ends. Because of this connection they are given  the common name iliopsoas. These muscles are felt (palpated) by pressing threw the abdomen, and easy to feel when swollen.  The psoas minor does not contribute to the iliopsoas muscle.

{{iliopsoas muscle connection}

{iliopsoas muscle connection}

{Diagram of the pelvic girdle note the ilium pointing to the iliac fossa which houses the iliacus muscle}

{Diagram of the pelvic girdle note the ilium pointing to the iliac fossa which houses the iliacus muscle}

The psoas major originates along the outside (lateral) surfaces of the vertebral bodies of T12 ( 12th Thoracic vertebrae)   and L1-L5 (1st thru 5th lumbar vertebrae). The iliacus originates in the iliac fossa of the pelvis.

The psoas major unites with the iliacus at the level of the pelvic (iliac fossa) and crosses the hip joint to insert on the very tip (lesser trochanter) of the femur.

Action:The iliopsoas is involved in flexion, which is why it’s considered in the hip flexor group and lateral rotation (supination) of the thigh. If the limb is fixed they involve in flexion of the trunk.

Pain: the Iliopsoas is the main hidden reason for lower back.  Dr. Janet Travell, the mother of myofasical pain and trigger point medicine, named this muscle  as the “Hidden Prankster”!  Sports or prolonged siting are all contributors to this condition due to the repetitive hip flexion movements. Pain due to Iliopsoas inflammation is felt in the low back, hip particularly across the top of pelvic bone (Iliac Crest), groin, buttocks, lower area of the abdominals and higher area of the thigh.

{iliopsoas referred pain on the tip on the crest of the hip (illiac crest) and Sacrum2}

{iliopsoas referred pain on the tip on the crest of the hip (illiac crest) and Sacrum}

{iliopsoas refered pain in the low back and top thigh}

{iliopsoas referred pain in the low back and top thigh}

The only real effective way to stretch this muscle is the “Hurdler” stretch because of the pulling from the pelvic girdle and the crossing connection of the Rectus Femorus.

{Hurdler stretch for the iliopsoas}

{Hurdler stretch for the iliopsoas}

{Hurdler stretch for the iliopsoas single leg, less advanced}

{Hurdler stretch for the iliopsoas single leg, less advanced}

Watch this video link below on how to safely perform the “Hurdler” stretch. (Give it a few seconds to open)

Back Pain-John The Bodyman on Time Warner Cable.mp4

 

 

 


Piriformis Muscle and the Sciatic Nerve

(See Stretches)

(See Stretches)

{Piriformis p146}

{Piriformis p146}

{Piriformis p147}

{Piriformis p147}

 


Biceps Femoris, Semitendinosus and Semimembranosus

(See Exercises)

{Hamstrings Semitendinosus and semimembranosus Biceps Femoris}

{Hamstrings Semitendinosus and semimembranosus Biceps Femoris}

{Hamstring Injury on the Biceps Femorus)

{Hamstring Injury on the Biceps Femorus)

{Hamstrings p 142}

{Hamstrings p 142}

{Hamstrings p 143}

{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}

{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}