UPPER LEG

GENERAL INFORMATION ABOUT UPPER LEG

The upper leg muscles are responsible for major movements at the hip and knee joints, including flexion, extension, abduction, and adduction. Upper leg muscles provide power and stability during activities like walking, running, jumping, and squatting. The quadriceps, located at the front of the thigh, and the hamstrings, located at the back, are the primary muscle groups, while the adductors and sartorius support balance and fine-tune leg movements.

ORIGIN OF UPPER LEG

• Quadriceps Femoris: The rectus femoris originates from the anterior inferior iliac spine, and the vastus muscles originate from the femur.

• Hamstrings: The biceps femoris originates from the ischial tuberosity and femur; the semitendinosus and semimembranosus originate from the ischial tuberosity.

• Adductor Magnus: Inferior ramus of the pubis, ischial tuberosity, and ramus of the ischium.

• Sartorius: Anterior superior iliac spine.

• Tensor Fasciae Latae (TFL): Anterior iliac crest and anterior superior iliac spine.

INSERTION POINT

• Quadriceps Femoris: Tibial tuberosity via the patellar ligament.

• Hamstrings: The biceps femoris inserts on the head of the fibula; the semitendinosus and semimembranosus insert on the medial tibial condyle.

• Adductor Magnus: Linea aspera and adductor tubercle of the femur.

• Sartorius: Medial surface of the proximal tibia.

• Tensor Fasciae Latae (TFL): Iliotibial band (IT band), which inserts onto the lateral tibia.

MAJOR ARTERIES OF UPPER LEG

• Femoral Artery: Supplies blood to the quadriceps and anterior thigh muscles.

• Deep Femoral Artery: Supplies the hamstrings and deeper muscles of the thigh.

• Obturator Artery: Supplies the adductor muscles of the medial thigh.

NEURAL INNERVATION

• Quadriceps Femoris: Femoral nerve (L2-L4).

• Hamstrings: Tibial branch of the sciatic nerve (L5-S2).

• Adductor Magnus: Obturator nerve (L2-L4), and the posterior part by the tibial nerve.

• Sartorius: Femoral nerve (L2-L3).

• Tensor Fasciae Latae (TFL): Superior gluteal nerve (L4-S1).

TRIGGER POINT

Trigger points in the quadriceps and hamstrings often refer to pain in the knee and hip. These trigger points can result from overuse, muscle imbalances, or improper biomechanics, leading to tightness and restricted movement during leg activities such as walking or running.

CONCENTRIC FUNCTION

• Quadriceps Femoris: Extends the knee, which is important for squatting, standing up, and kicking motions.

• Hamstrings: Flex the knee and extend the hip, which is crucial for running and jumping.

• Adductor Magnus: Adducts the thigh, stabilising the leg during movements like walking and side stepping.

• Sartorius: Flexes, abducts, and laterally rotates the hip, assisting in crossing the legs.

• Tensor Fasciae Latae (TFL): Abducts and internally rotates the thigh, helping to stabilise the hip during movement.

ECCENTRIC FUNCTION

• Quadriceps Femoris: Controls knee flexion, preventing the knee from collapsing during walking or running.

• Hamstrings: Controls the forward swing of the leg during walking, preventing excessive hip flexion.

• Adductor Magnus: Controls abduction, preventing excessive outward movement of the leg.

• Sartorius: Helps control internal hip rotation and knee extension during movements.

• Tensor Fasciae Latae (TFL): Controls thigh adduction and external rotation, ensuring stability during dynamic movements.

ISOMETRIC FUNCTION

The upper leg muscles stabilise the knee and hip during static activities like standing, balancing, or holding a squat position. The quadriceps and hamstrings work together to keep the knee in place, while the adductors and TFL help maintain hip alignment.

RELATED MUSCLE – SCIENTIFIC NAMES

• Gluteus Maximus: Works with the hamstrings to extend the hip.

• Iliopsoas: Assists in hip flexion, working alongside the sartorius.

• Pectineus: Aids in adducting and flexing the thigh.

• Vastus Lateralis: One of the quadriceps muscles responsible for knee extension.

• Gracilis: Assists in adducting the thigh and stabilising the knee.

ANTAGONIST

• Hamstrings: Oppose the quadriceps by flexing the knee while the quadriceps extend it.

• Gluteus Medius: Opposes the adductor magnus by abducting the thigh.

• Quadriceps Femoris: Opposes the hamstrings by extending the knee while the hamstrings flex it.

• Adductors: Oppose the tensor fasciae latae, which abducts the thigh.

• Hip Flexors: Oppose the gluteus maximus and hamstrings during hip extension.

COMMON INJURIES OF UPPER LEG

• Quadriceps Strain: Overstretching or tearing of the quadriceps muscles, often caused by sudden acceleration or heavy lifting, leading to pain and swelling.

• Hamstring Tear: A common injury during sprinting or jumping, leading to sharp pain at the back of the thigh, often requiring rest and rehabilitation.

• IT Band Syndrome: Inflammation of the iliotibial band, often seen in runners, causing pain on the outer side of the knee or hip.

• Adductor Strain: A tear or overstretching of the adductor muscles, often from sudden side movements, resulting in inner thigh pain.

• Patellar Tendonitis: Inflammation of the tendon connecting the quadriceps to the knee, causing pain during jumping or squatting.

EXERCISES FOR UPPER LEG

• Squats: Stand with feet shoulder-width apart and lower your body as if sitting in a chair, engaging the quadriceps, hamstrings, and glutes to build lower body strength.

• Lunges: Step one leg forward, lowering your body until both knees are bent, targeting the quadriceps, hamstrings, and glutes for improved leg strength and stability.

• Leg Press: Sit in a leg press machine and push the platform away from your body, engaging the quadriceps, hamstrings, and adductors to enhance overall leg strength.

• Hamstring Curls: Use a machine to curl your heels towards your glutes, strengthening the hamstrings and promoting better knee control during movement.

• Step-Ups: Step onto a bench or box with one foot and drive through your heel to lift the body, engaging the quadriceps, glutes, and hamstrings to improve balance and leg power.

STRETCHES FOR UPPER LEG

• Quadriceps Stretch: Stand and pull your ankle towards your glutes, keeping the knee aligned with the hip to stretch the quadriceps and improve flexibility.

• Hamstring Stretch: Sit on the floor with one leg extended and reach towards your toes to stretch the hamstrings, increasing flexibility and preventing injury.

• Adductor Stretch: Sit with your legs spread wide and lean forward to stretch the inner thighs, targeting the adductor muscles and improving range of motion.

• Sartorius Stretch: Sit in a cross-legged position and lean forward to stretch the sartorius and improve hip mobility.

• IT Band Stretch: Cross one leg over the other and lean sideways to stretch the tensor fasciae latae, reducing tension in the IT band.