The muscles of the lower leg are divided into anterior, middle and posterior groups, which extend from the knee to the foot. In this RIA Novosti Sport article, we talk in detail about the anatomy, the functions performed and which exercises will help strengthen the lower leg muscles.
leg muscles
Leg muscles have a complex structure. Each muscle group is responsible for the correct adjustment of the foot and affects the health of the musculoskeletal system. Despite the fact that the shin bone receives a sufficient share of the load, they need additional work that will help increase the endurance and elasticity of muscle fibers, which is an excellent prevention of various pathologies.
Anatomy
Lower leg – the part of the lower limb from the knee to the foot, consisting of the tibia and fibula. The medially extending tibia and the laterally extending fibula are connected by a osseous membrane, as well as a flat articular apparatus reinforced by ligaments. Also on the tibia there are articular surfaces that connect the skeletal apparatus of the lower leg to the thigh. Above the fibula it is connected with the tibia, below is the lateral malleolus.
The bones of the lower leg are surrounded by muscles on three sides, which are divided into groups in the direction of the fibers.
Species and groups
The lower leg consists of 3 muscle groups: anterior, lateral (middle) and posterior. The anterior mainly consists of the extensors of the foot, the lateral flexors and pronators of the foot, and the posterior flexor and arch supports of the foot.
Front
The anterior group includes 3 muscles:
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anterior tibia;
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long extensor of the fingers;
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long extensor of the thumb.
The tibialis anterior is long and narrow. It arises from the lateral condyle of the tibia and the interosseous membrane. It is attached to the plantar surface of the medial sphenoid bone and to the base of the 1st metatarsal bone. The long extensor of the fingers is located in the upper part of the lower leg, outside the anterior tibial muscle, and passes into a long narrow tendon, which is divided into 5 thin separate tendons. Four tendons are attached to the phalanges of the toes, the fifth – to the base of the 5th metatarsal bone.
The long extensor thumb is located between the two preceding muscles, starting from the lower part of the medial surface of the fibula and attaching to the base of the distal phalanx.
Lateral
It consists of long and short peroneal muscles. The first is located on the lateral surface of the lower leg, originating from the head of the lower leg, the fascia of the lower leg and the lateral condyle of the tibia and the outer part of the fibula. It is attached to the first and second metatarsal bones, as well as to the sphenoid medial bone.
The short peroneal muscle is located outside the fibula, which is covered by the long peroneal muscle. It is attached to the tuberosity of the 5th metatarsal bone.
back
The posterior muscle group of the lower leg consists of 6 foot flexor muscles, which are divided into superficial and deep layers. The surface layer includes:
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three headed;
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Flora
The triceps muscle is located on the back of the lower leg and consists of three heads: the first two are the medial and lateral heads of the gastrocnemius muscle, and the third is the deep soleus muscle located below the gastrocnemius. The muscles together form the Achilles tendon, which attaches to the tubercle of the calcaneus.
The plantar muscle is unstable. It has a spindle shape. It starts from the lateral epicondyle of the femur and the bag of the knee joint. It attaches to the heel bone.
The deep layer includes:
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popliteal;
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posterior tibia;
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long finger flexors;
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long flexor thumb.
The hamstring muscle, which has a flat shape, is located behind the knee joint. It originates from the capsule of the knee joint and the lateral condyle of the femur and attaches to the posterior surface of the tibia body. The tibialis posterior is located under the triceps muscle of the lower leg and is partially covered by the long flexor of the thumb. Attaches to the sphenoid bones of the foot and the tuberosity of the scaphoid
The flexor digitorum longus is located on the posterior surface of the tibia. The tendon of the muscle is divided into 4 separate tendons, each of which is attached to the distal phalanges of 2-5 fingers. The flexor hallucis longus is located on the posterior surface of the fibula and attaches to the base of the distal phalanx of the big toe.
which functions
All the muscles of the lower leg are involved in the movements of the foot. Muscle groups are also responsible for leg extension in the ankle joint and redistribution of the load to the lower limbs when the leg is bent at the knee joint.
In addition, each muscle group performs a specific function.
muscle group | Eyebrow | Functions |
Front | Tibialis anterior | Extends, inserts and supinates the foot |
long finger extender | Extends toes and penetrates foot | |
long extensor thumb | Extends the big toe and foot | |
Lateral | Long and short peroneal muscles | They pierce and bend the foot. The short one plays a role in abduction of the foot. |
Back (surface layer) | triceps muscle of leg | Flexes the foot. The calf muscle is also involved in flexion of the leg at the knee joint. |
plantar muscle | Stretches the capsule of the knee joint during flexion and rotation of the lower leg | |
Back (deep layer) | long finger flexor | Flexes fingers and feet |
Tibialis posterior | It brings the foot into flexion and supination. Presses his fingers to the ground with a fixed body position | |
flexor thumb long | Flexes the big toe, supinates the foot |
Causes of pain in the shin region
Pain in the legs is a common symptom. In most cases, the causes of its appearance are frequent high-intensity physical activity that causes muscle spasm or causes the following injuries:
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meniscus injury;
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fracture of the bones of the lower leg or ankle joint;
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tears in the muscles;
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contracture of the muscles (“occlusion”);
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inflammation of the apex of the patella (“jumper knee”);
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torn or torn ligaments/tendons;
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Achilles tendon injury etc.
Additional causes of pain and cramps in the calves can be the following ailments and diseases:
- one
Low salt concentration in the blood caused by taking diuretic drugs.
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Uncontrolled use of statins that cause destruction/deformation of muscle tissue.
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vein thrombosis, varicose veins.
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Atherosclerosis of the leg veins.
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Various deformations and damage to nerve fibers, provoked by diabetes, smoking, alcohol abuse.
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Muscle tension, compression of nerve endings caused by lack of physical activity.
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Infectious lesions of muscle tissue.
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Inflammation of the tuberous surface of the tibia.
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Tumor or osteoma of the lower leg/femur.
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Bone and soft tissue infections.
If you experience pain, you should consult a doctor who will prescribe treatment. As a rule, therapy includes drugs and various procedures aimed at reducing pain. During treatment, you should forget about sports, as it can aggravate the disease and cause complications.
Strengthening the leg muscles
To prevent diseases, it is necessary to strengthen the muscles of the lower legs by regularly performing special exercises. Training should not be characterized by a high degree of load, since this part of the body is especially vulnerable. It is enough to apply 2-3 times a week, gradually increasing the load. For safety, it is important to follow the following rules:
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Each exercise should begin with a warm-up aimed at warming up the joints, muscles and ligaments of the legs.
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All movements should be smooth. It is important to avoid sudden movements and sudden movements so as not to damage the muscle fibers and tendons.
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After exercising, you need to stretch. Stretching will help relax the muscles and speed up the healing process.
It is not recommended to use additional weights in strengthening exercises. Weight agents should be included in training only after the muscles have become accustomed to the current load. It is best to start with 3 kg dumbbells, increasing the load after 6-10 sessions.
Exercises
The following exercises will help strengthen the calf muscles:
- one
Get high in socks. On the exhale, rise to the toes as much as possible, while inhaling – lower it. It can be done sitting or standing.
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heel lift As you exhale, pull your socks towards you while leaning on your heels, lower your toes as you exhale.
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It rolls from heel to toe. Standing straight, roll from heel to toe, focusing on the toes as you lift.
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Rise with socks standing on the platform (you can use a thick book at home). Stand on a hill with heels on weight. As you exhale, rise above your toes as much as possible, and as you exhale, lower them. It can be done sitting or standing.
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Stop the kidnapping. Sit on the floor, legs straight, weight on hands. Alternately, move each foot towards and away from you.
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Finger squats. Stand upright, feet shoulder-width apart, socks pointing to the sides. Rise up on your toes and sit as deep as possible without lowering your heels. Hold for 1-2 seconds at the bottom, then return to the starting position with your feet on the floor.
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Walking on toes/out of the foot. Run the maximum number of steps around the room. Advanced athletes can use weights.
- 8
The light bounces in place. Jump in place, rising on your toes.
If there are no contraindications, various variations of running and jumping can be included in the training. The calf muscles are also perfectly worked out by jumping rope.
Source: Ria
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