LEG

GENERAL INFORMATION

The leg is the anatomical region between the knee and the ankle in the lower limb. It also consists of various muscles, bones, blood vessels and nerves that work together to support standing, walking, running and other lower limb movements.

ORIGIN

These muscles have various origins, including the leg, pelvis and thigh bones. Specifically, they arise from key skeletal points, such as the femur, tibia, fibula and pelvic bones.

INSERTION POINT

The leg muscles have various insertion points, also including the leg and foot bones. These insertion points can be found on structures like the patella, tarsals, metatarsals and phalanges.

MAJOR ARTERIES

The major arteries supplying the leg include the femoral artery, popliteal artery, anterior tibial artery, posterior tibial artery and peroneal artery. These arteries provide oxygenated blood to these muscles and tissues, ensuring they function correctly.

NEURAL INNERVATION

The leg muscles are innervated by nerves originating from the lumbar and sacral plexus. The primary nerves involved in leg innervation include the femoral, sciatic and tibial nerve, as well as the common fibular (peroneal) nerve. Consequently, these nerves facilitate movement and sensation in the lower limb.

TRIGGER POINT

Trigger points are localised areas of muscle tension or knots that can cause pain or discomfort. Specific trigger points may exist in various leg muscles due to overuse, injury or muscle imbalances. Therefore, identifying and treating these points is crucial for pain management.

CONCENTRIC FUNCTION

The leg muscles perform concentric contractions when they shorten to generate force during movements such as walking, running, jumping and kicking. Essentially, these contractions help propel the body forward and upward.

ECCENTRIC FUNCTION

The leg muscles perform eccentric contractions when they lengthen under tension to control movement or resist external forces, such as when landing from a jump or descending stairs. These contractions help stabilise and decelerate the body.

ISOMETRIC FUNCTION

The leg muscles also perform isometric contractions when they generate force without changing their length, such as maintaining balance or stability during standing or holding a static position. Consequently, these contractions are essential for postural control.

RELATED MUSCLE-SCIENTIFIC NAMES

• Quadriceps femoris

• Rectus femoris: Extends the knee and flexes the hip.

• Vastus lateralis: Extends the knee.

• Vastus medialis: Extends the knee and stabilises the patella.

• Vastus intermedius: Extends the knee.

• Hamstrings

• Biceps femoris: Flexes the knee, extends the hip and laterally rotates the leg.

• Semitendinosus: Flexes the knee, extends the hip and medially rotates the leg.

• Semimembranosus: Flexes the knee, extends the hip and medially rotates the leg.

• Gastrocnemius: Plantar flexes the foot and bends the knee.

• Soleus: Plantar flexes the foot.

• Tibialis anterior: Dorsiflexes and inverts the foot.

• Peroneus (Fibularis) longus: Everts and plantar flexes the foot.

• Peroneus (Fibularis) brevis: Everts and plantar flexes the foot.

• Flexor digitorum longus: Flexes the toes and plantar flexes the foot.

• Extensor digitorum longus: Extends the toes and dorsiflexes the foot.

• Flexor hallucis longus: Flexes the big toe and plantar flexes the foot.

• Extensor hallucis longus: Extends the big toe and dorsiflexes the foot.

ANTAGONIST MUSCLES

• Quadriceps:

• Hamstrings: Biceps femoris, Semitendinosus, Semimembranosus

• Gastrocnemius:

• Tibialis anterior

COMMON INJURIES

• Muscle Strains: Overstretching or tearing muscle fibres, often caused by sudden movements or overuse. Symptoms include pain, swelling and limited movement.

• Ligament Sprains: Stretching or tearing of ligaments, usually due to trauma or excessive force. Symptoms include pain, swelling, bruising and instability.

• Tendinitis: Inflammation of tendons, typically resulting from overuse or repetitive motion. Symptoms include pain, swelling as well as tenderness along the tendon.

• Stress Fractures: Small cracks in the bone caused by repetitive stress or overuse, joints in weight-bearing bones. Symptoms include localised pain as well as tenderness.

• Compartment Syndrome: Increased muscle compartment pressure leads to pain and potential muscle and nerve damage. Symptoms include severe pain, swelling, as well as numbness.

• Shin Splints: Pain along the shinbone, often caused by overuse or repetitive stress on the lower leg muscles. Symptoms include tenderness, soreness and swelling along the inner side of the shinbone.

EXERCISES

• Squats:

• Description: Stand with feet shoulder-width apart, lower your body by bending the knees and hips as if sitting back into a chair, then return to standing.

• Benefits: Strengthen the quadriceps, hamstrings and glutes, enhancing lower limb power and stability.

• Lunges:

• Description: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle, then push back to the starting position.

• Benefits: Target the quadriceps, hamstrings and glutes, improving balance and coordination.

• Leg Presses:

• Description: Sit on a leg press machine, place your feet shoulder-width apart on the platform and push the platform away by extending your knees and hips.

• Benefits: Focus on the quadriceps, hamstrings and glutes, building strength and endurance.

• Calf Raises:

• Description: Stand with your feet hip-width apart, raise your heels as high as possible, then slowly lower them back down.

• Benefits: Strengthen the gastrocnemius and soleus muscles, improving calf muscle definition and power.

• Leg Curls:

• Description: Lie face down on a leg curl machine, hook your heels under the lever pad and curl your legs towards your buttocks.

• Benefits: Target the hamstrings, enhancing flexibility and muscle balance in the lower leg.

STRETCHES

• Standing Quad Stretch:

• Description: Stand on one leg, pull the heel of the opposite leg towards your buttocks and hold the ankle with your hand.

• Benefits: Stretching the quadriceps improves flexibility and reduces the risk of injury.

• Standing Hamstring Stretch:

• Description: Stand with one leg slightly forward, bend at the hips and reach towards the toes of the forward leg.

• Benefits: Stretch the hamstrings, enhancing flexibility also preventing muscle tightness.

• Calf Stretch:

• Description: Stand facing a wall, place one foot back with the heel on the ground and lean forward into the wall.

• Benefits: Stretch the gastrocnemius and soleus, improving calf flexibility as well as reducing tightness.

• Ankle Dorsiflexion Stretch:

• Description: Sit with your legs extended, loop a towel around the ball of your foot and gently pull the toes towards your shin.

• Benefits: Stretching the tibialis anterior, improving ankle mobility and preventing stiffness.

• Dynamic Stretches:

• Description: Perform leg swings, lunges or high knees to increase blood flow and warm the muscles.

• Benefits: Increase blood flow, enhance flexibility and prepare the muscles for physical activity.