The thigh muscles
Synonyms
Leg muscles training, leg muscles, hamstrings
The muscles of the leg
Here you can find detailed information about the thigh muscles:
- Quadriceps thigh muscle (Quadriceps femoris muscle)
- Hip lumbar muscle (M. iliopsoas)
- Gluteus muscle (M.. gluteus maximus)
- Pear-shaped muscle (M. piriformis)
- Comb muscle (M. pectineus)
- Long thigh tightener (M. adducotor longus)
- Short thigh tightener (M. adductor brevis)
- Big Thigh Beater (M. adductor magnus)
- Thigh muscle (Rectus femoris muscle)
- Tailor Muscle (M. sartorius)
- Biceps thigh muscle (Biceps femoris muscle)
- Hemi-tendon muscle (M. semitendinosus)
- Flat tendon muscle (Semimembranosus muscle)
- Thigh Tie Tensioner (M. tensor fascie latae)
Figure thigh muscles
Thigh muscles
- Thigh Tie Tensioner -
Muscle tensor fasciae latae - Iliac muscle -
Iliacus muscle - Lumbar muscle -
Psoas major muscle - Comb muscle - M. pectineus
- Lean Muscle - M. gracilis
- Tailor Muscle - M. sartorius
- Hamstring muscle -
Rectus femoris muscle - External hamstring muscle -
Vastus lateralis muscle - Inner thigh muscle -
Vastus medialis muscle - Iliac-tibial tendon -
Iliotibial band - Kneecap - patella
- Long Dresser -
Adductor longus muscle - Big Dresser -
Adductor magnus muscle - Biceps thigh muscle,
long head -
Biceps femoris muscle,
Caput longum - Biceps thigh muscle,
short head -
Biceps femoris muscle,
Caput breve - Half-tendon muscle -
Semitendinosus muscle - Semi-membranous muscle -
Semimembranosus muscle - Femur -
Femur - Gluteus Muscle -
Gluteus maximus muscle
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Front muscles
At the front of the thigh are the muscles called the extensor group that stabilize the knee joint.
This group of extensors includes a small muscle, the sartorius muscle, and the large quadriceps femoris muscle. The sartorius muscle is also known as the “tailor's muscle” because its functions allow you to sit cross-legged.
This muscle bends both the hip joint and the knee joint and enables the thigh to be turned outwards (abduction) and the lower leg to turn inwards (internal rotation in the knee joint).
The largest muscle in the anterior thigh muscles is the quadriceps femoris, a four-headed muscle. This means that the muscle is composed of four smaller muscles (M. rectus femoris, M. vastus medialis, M. vastus lateralis, M. vastus intermedius). The function of the muscle is to bend in the hip joint and to stretch in the knee joint. Consequently, without this muscle it would not be possible to walk or stand.
Posterior muscles
The hamstrings are as opposed to the front ones Flexor group as their main effect is the diffraction in the Knee joint is. This group includes the Biceps femoris muscle, of the Semimembranosus muscle and the Semitendinosus musclewhich refer to both the knee- and the hip joint Exert influence.
The main effect is that hip joint to stabilize and stretch while standing. All three muscles make one diffraction in the Knee joint and either one rotation inward (Semimembranosus muscle, Semitendinosus muscle) or outwards (Biceps femoris muscle). The politeus muscle is an exception in the rear thigh muscles, because its function only affects one joint, namely the Knee joint. At this point, like the other muscles, it takes care of one diffraction and turns the knee inward.
Internal muscles
Another important muscle group is the Adductor group This muscle group generally does that Bring up one splayed leg to the body in hip joint and contributes to stability of Joint at.
Depending on the Hip joint position the muscle group supports either the diffraction or Elongation of the joint. This muscle group includes: Obturator muscle externus, Pectineus muscle, Adductor longus muscle, Adductor brevis muscle, Adductor magnus muscle and the Adductor minimus muscle. Another muscle the Adductors, of the Gracilis muscle, also works bowing on the Knee joint and turns this inside.
function
Since the thigh muscles run in the area of the hip and knee, they act on both the hip joint and the knee joint.
1. Function of the thigh muscles on the hip joint:
- in abduction
- Gluteus middle muscle
- Gluteus small muscle
- in adduction
- Comb muscle
- Long thigh tightener
- Short thigh tightener
- Big thigh beater
- Lean muscle
- at the anteversion
- Lumbar and iliac muscles
- Thigh muscle straight
- Thigh tie tensioner
- Tailor muscle
- in the retro version
- Gluteus greater muscle
- during external rotation
- Comb muscle
- Long thigh tightener
- Short thigh tightener
- Big thigh beater
- Gluteus middle muscle
- Gluteus greater muscle
- in the Internal rotation
- Gluteus middle muscle
- Gluteus small muscle
2. Function of the thigh muscles on the knee joint:
- When flexing:
- Two-headed thigh muscle
- Hemi-tendon muscle
- Flat tendon muscle
- Tailor muscle
- Popliteal muscle
- Twin calf muscle
- When stretching:
- Quadriceps
- Thigh tie tensioner
training
Since there are a large number of muscles in the area of the thigh, the training of the thigh muscles must be appropriately extensive. Exercise forms that train several muscles at the same time are particularly suitable. In general, however, it should be noted during training that a Overuse of the muscles immediately or delayed the development of Convulsions can trigger. Since a detailed list of all muscles with the associated exercise forms would go beyond the scope, reference is only made to the most important muscles of the thigh.
- Quadriceps thigh ligament tensioner
- Squats
- Leg press
- Leg extension
- Biceps femoris slender muscle half-tendon muscle
- Hamstrings
- Large thigh tightener Long thigh tightener Short thigh tightener Pectineus slender muscle
- Adductor machine
- Gluteus median Gluteus minor muscle
- Abductor machine
- Gluteus greater muscle
- Hip trainer
Strengthen and train
Strengthened thigh muscles prevent painful joint diseases and provide stability. There are many different possibilities and sports that use and thus train the thigh muscles.
One way of exercising is to use equipment that every gym has. Individual muscle groups are specifically trained by the various devices.
With the so-called "leg press" you push yourself against a wall while lying down or sitting down and thus trains the anterior thigh muscles (in particular the quadriceps femoris muscle).
The “leg extension” also trains this muscle group.
The opposite hamstring muscles are seldom exercised and are therefore often stunted or cramped. This can be remedied by training with the hamstrings, in which you should sit or lie down and bring your heel to your buttocks against resistance. The inner thigh muscles (adductors) are trained by the adductor machine, in which you have to bring your legs together while sitting against resistance.
But you can also train your thigh muscles effectively without equipment outside of the gym. A simple exercise for training the front thigh muscles can be done while sitting in a chair.The legs are on the floor and have a 90 degree angle in the knee joint, the back is straight and now you first stretch one leg so that it is parallel to the floor. Hold this position for 10 seconds, then do the exercise with the other leg and repeat this several times.
The inner thigh muscles can also be easily trained by lying on your side and lifting the leg facing the ceiling. You hold this position for several seconds and then switch to the other side.
In the lying position there are also exercises for the rear leg muscles: one lies on the stomach and alternately lifts the outstretched legs off the floor.
In general, there are numerous exercises to train the thigh muscles without the aid of equipment or additional weights. Some well-known exercises are the jumping jack or the squat. Especially when it comes to the squat, there are numerous modifications to work with different muscle groups. It is important to ensure the correct posture of the knees and back during these exercises in order to prevent joint damage.
The thigh muscles are also used in numerous sports. Running-intensive sports such as soccer, basketball, tennis or conventional jogging strengthen the thigh muscles. The thigh muscles are also trained in martial arts, as speed and jumping ability are required here. Hopping, like jumping on a trampoline or jumping rope, but also climbing stairs also trains the desired area. Exercise that is gentler on the joints occurs when swimming or cycling. Alternatively, there are numerous yoga exercises that train the thigh muscles.
In summary, there are numerous different ways to strengthen and train your thigh muscles. Each exercise phase should also be followed by a relaxation phase for the muscles, during which they are stretched. This is important for the stability of the joints, maintains mobility and prevents pain.
How can you stretch the hamstrings?
The strain of the Thigh muscles is important to Foreshortenings to prevent. There are different stretching for the different muscle groups of the thighs. Generally speaking, each stretch should be per side for Held for 10 seconds become.
The anterior thigh muscles can be done in was standing stretch.
After you stand up straight, you lift you up Foot backwards and tries that with this buttocks to touch. To really stretch the front thigh muscles, grasp the leg with the hand on the same side just above the ankle on the shin to pull the heel further towards the buttocks. It is important that the knee Meanwhile parallel stay and the hips are pushed forward a little. Helpful to the necessary stability It is important to fix it to a fixed point on the floor or wall or to support yourself on the wall with your free hand.
The hamstring muscles is made up of different muscle groups, for each of which there are individual stretching exercises.
Because the hamstrings over less force than the front one, it is particularly important to stretch it. For the simplest stretching exercise, try the Hands the Feet or touching the ground. The legs are parallel to each other and hip-width apart. It is particularly important here back straight to keep and the Push your legs through. You can modify the exercise by putting your legs further apart.
Also the inner thigh muscles needs to be stretched because in certain sports, such as Soccer, this is particularly stressed.
Here, too, a simple exercise while sitting helps. You sit on the floor and they The soles of the feet touch each other, now you try that knee towards the ground.
Pain in the thigh muscles
Pain in the thigh muscles can have various causes and differ in their severity, occurrence and pain quality. The causes of pain are diverse and can range from temporary pain caused by excessive stress to painful diseases that should be treated.
Pain caused by excessive strain (sore muscles or cramps) often occurs in inexperienced athletes about one day after intensive training. Different muscle groups are used depending on the sport.
If the pain occurs on the inside of the thigh, for example, this indicates an overload of the adductor group, which is particularly stressed in sports such as football or equestrian sports. This pain will decrease after a few days without treatment. Improvement is also often felt after applying heat or massages.
Another cause of thigh muscle pain can be a strain. This occurs with sudden, forceful movements when the muscle has not been properly warmed up or is already tired.
During further exertion, the pain caused by a strain increases and a burning sensation is felt. In the event of a strain, you should stop the sporting activity immediately to prevent further damage and the muscles should not be heavily strained during this time. A strain also usually heals spontaneously. The healing process can also be encouraged with light exercise.
A torn muscle fiber can also cause severe pain. With high stress, the muscles can no longer withstand the pull and tear, which is felt as a sudden sharp pain.
In this case, too, the exposure should be stopped immediately and the area in question should be cooled and stored up. In the following days, swelling and bruising appear at the site of the crack. In addition, it is not possible to load the muscles normally because the pain is so severe. It takes several weeks for such an injury to heal.
After bumps or blows to the muscles, bruises can cause pain. Over time, a bruise will form and the area will swell. Here, too, you should cool the affected area and keep it elevated after the injury.
Read more under our topic: Thigh pain
Loosen thigh muscles
To prevent muscle hardening after exertion, it is important to loosen up the stressed muscle groups. The muscles can be relaxed through stretching exercises. However, it also helps to shake out or knead the muscles.
Heat, which can be transported through hot baths, compresses or red light, also has a loosening effect. In the case of existing muscle hardening, massages by physiotherapists and ointments that have a relaxing effect on the muscle or have an anti-inflammatory effect help. Light movement also helps to loosen up the muscles.
Demolition of the thigh muscle
A thigh muscle tear is a rare occurrence, but it is very serious and painful. A rupture of the thigh muscle usually only occurs with very heavy loads or previous injuries. These can be strength exercises or sprints, for example. If this happens, there will be heavy bleeding into the tissue, causing a massive hematoma, a bruise.
In addition, this bleeding can cause severe swelling and severe tension pain, which restricts walking. As a result, the muscle ends pull back and the muscle strength is no longer available. In the large thigh muscle, this can lead to significant restrictions on movement. In any case, a doctor should be consulted.
Read more on the topic: Muscle tear
Thigh strain
A strain on the muscles of the thigh is a common clinical picture. Since this is mostly caused by exercise, it mainly affects young people and athletes. This strain can occur in all muscle groups in the thigh and thus cause pain in the front, back or in the middle of the thigh.
In addition to pain, a strain also causes pulling on the affected area. In order to reduce and control the consequences of a strain, a break should be taken. It also helps to cool the affected area, store it up and compress it with bandages. In serious cases an operation can be carried out.
You'll find further information here: Thigh strain
What can you do with a shortened thigh?
If you already have pain from a shortened thigh muscle, various stretching exercises should be performed. These exercises don't just help with that. They are also helpful for prevention, provided they are carried out before or after exercise.
As a rule, stretching exercises are the only useful remedy for a shortened thigh muscle. For this, the shortening should be counteracted and the muscle should be stretched. A corresponding effect can be achieved, for example, by stepping forward. In the case of severe complaints, massage can also be used.
Tap the hamstrings
Taping the thigh muscle can be useful in the case of severe pain as a result of a strain. This is also useful when exercising despite slight pain. It can also be useful to prevent new strains.
In general, so-called kinesiology tape is usually used for this. It can be difficult to attach, which is why experts are usually sought out. Overall, the taping should support the muscles and alleviate pain.
Find out more about the topic: Tape bandage
Thigh muscle twitches - what can be behind it?
A twitching thigh muscle is usually harmless and does not affect the affected person much. Often this is described as a tremor that does not interfere with walking. In technical terms, this is called fasciculation. Small muscle fibers contract, causing the tremors. Most commonly, thigh muscle twitching occurs for no apparent reason and disappears after a few minutes.
Other causes can be stress, drugs, magnesium deficiency, hypoglycaemia or a pinched nerve. In the case of long-standing twitching, a doctor should be consulted, as various serious clinical pictures can cause twitching. For example, restless leg syndrome or other neurological diseases should be considered here.
Read more on the subject at: Twitching in the leg
Swelling in the thigh
Thigh swelling usually occurs as a result of an injury from exercise. A torn muscle fiber in the thigh can lead to bleeding. A blow to the thigh can also cause a bruise.
Most of the time, such a swelling is harmless and regresses on its own within days to two weeks. In the meantime, you should take care not to put too much strain on the leg. The affected area can be cooled to relieve the pain.
This article might also interest you: Bruise on the thigh
Numbness in the thigh- what can it be?
If the thigh feels numb, the peripheral nervous system is usually disturbed. Just wearing pants that are too tight can cause nerve entrapment. A broken bone or tumor can also affect a nerve in special cases.
In addition, a herniated disc can lead to numbness. The central nervous system can also be responsible. This can lead to degenerative neurological diseases such as multiple sclerosis, but this is less common. In the case of long-standing pain, a doctor should be consulted for clarification.
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