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The lower extremity has a sizable effect on your capability to transport within your world. A collection of shifting hyperlinks (hip, knee and ankle joints) work cooperatively in dynamic and static states. This capacity affords us the possibility to proficiently move, perform and pursue our ardour in existence. An know-how of these articulations, muscular tissues, joints and their biomechanics need to assist in maintaining our quest to stay healthy and energetic!
Specialized sensory receptors in the body (muscle tissues, tendons ligaments and joints) have a proprioceptive function, that means they relay positional or spatial focus to your brain with a view to keep upright balance. This is completed through a constant move of facts flowing from our frame into our spine and up into our brain. Neuropathways, or somatic sensory circuits, create a experience of self as we pass our frame elements through area and time.
Joints
The knee joint is the biggest, maximum complicated joint inside the frame designed for stability. It is a modified "hinge" joint that flexes and extends with very little rotation or twisting. Stability is dependent on a complex network of thick, strong ligaments outside and inside the joint. Mobility ought to exist above and underneath the knee joint within the hip and ankle joint. If the hips are tight and stiff, the knee joint is prone to excessive movement that may create put on and tear. The patella (additionally referred to as the knee cap) is the largest "sesamoid" bone in the body and glides between the two spherical surfaces at the femur bone with knee flexion/extension. On top of the tibia bone sits two shock-absorbing pads, referred to as the menisci, which assist to deepen the knee joint floor region in a determine-8-like sample. This meniscus pattern stocks connections with the cruciate ligaments and assists in guiding the small quantity of rotation inside the knee.
The foot and ankle are key focal points of aid for total frame weight forces. Every day we bear focused forces of stress through the ankle, which acts as a shock absorber and distributes those forces into the foot. The ankle joint consists of primary hinge-type joints, the talocrural and subtalar joints. While upright and in gravity, those joints are continuously adapting to the resorts important to stand, walk, run or bounce. The fibula and tibia bones from above, and the talus bone from beneath, form the talocrural joint, that is a hinge joint. The talus and calcaneus make up the subtalar joint. These complicated actions inside the human body require complicated and subtle relationships ruled via neuromuscular reflexes, provided with the aid of our nerves, spinal twine, and mind.
Ligaments
Medial Collateral Ligament (MCL): A superficial, long and flat ligament among the medial epicondyle of the femur and the tibia (4 - 7 cm); stabilizes the interior of the knee joint; resists excessive external rotation and abduction.
Medial Capsular Ligament (MCL): Deep, thick, and attaches to the medial meniscus; stocks fibers of the joint tablet; resists inward or valgus pressure and medial rotation; stabilizes anterior-posterior motion supporting the anterior cruciate ligament.
Lateral Collateral Ligament (LCL): A robust wire-like ligament attaching from the lateral epicondyle of the femur to the pinnacle or advanced head of the fibula; does no longer attach to the meniscus; resists outward or outside rotation of the femur on the tibia; no longer injured as lots as the MCL due to its lack of meniscal attachment.
Anterior Cruciate Ligament (ACL): A robust intra-articular ligament that runs the front-to-lower back (anterior to posterior); fibers are taut with immediately leg; prevents the femur from shifting backwards or posteriorly at the tibia.
Posterior Cruciate Ligament (PCL): An intra-articular ligament that attaches back-to-front (posterior to anterior); prevents forward movement of the tibia relative to the femur and inner rotation of the tibia
Patellar Ligament: Common tendon of quadriceps muscle inserts on tibial tuberosity
Muscles
Quadriceps: The biggest muscle groups inside the frame: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius. Its action is extension of the knee, flexion of hip (Rectus Femoris handiest), and monitoring of Patella (Vastus Lateralis and Medialis)
Sartorius: A flexor and outside rotator of hip joint and flexor of knee joint, and the longest muscle within the body
Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris. Its action is flexion of the knee, extension of hip, deceleration of leg, balance capabilities with knee extension
Popliteus: Small muscle that flexes the tibia and rotates it medially
Iliotibial (IT) Band: Tendinous extension of the tensor fasciae latae and gluteus maximus Gastrocnemius. The two heads (lateral and medial) insert above knee; common tendon (Achilles) insets on the calcaneus; impacts knee flexion and ankle plantar flexion.
Range of Motion
Standing with both ft at the floor (Closed Kinetic Chain) with a straight or "locked knee" creates 0 tiers of flexion because of ligaments, meniscus and joint capsule being tight and at most anxiety. As the knee movements into flexion, the knee "unlocks" and the femoral head and lateral condyle externally rotate slightly and the medial condyle glides or translates within the first 15-20 levels. Rotational motion is finest between 45-90 of knee flexion. Knee flexion (120-a hundred and fifty tiers) and extension or hyperextension (five-10 levels).
Ligaments
Medial Collateral or "Deltoid" Ligament: A thick, sturdy triangular ligament on the medial side of ankle; from the medial malleolus above, it lovers out and inserts on 3 ankle bones (navicular, calcaneus, talus)
Lateral collateral ligament: Three distinct ligaments (calcaneofibular, anterior/ posterior talofibular) and extensively weaker than its medial counterpart; vulnerable to ankle "inversion" sprains
Muscles
Anterior Leg: Tibialis Anterior, Extensor Digitorium Longus, Extensor Hallucis Longus (Anterior Shin Splints)
Posterior Leg: Tibialis Posterior, Flexor Digitorum Longus, Flexor Hallucis Longus, (Posterior Shin Splints), Plantaris, Triceps Surae, Gastrocnemius (superficial and soleus/deep)
Lateral Leg: Peroneal Tertius, Peroneal Longus, Peroneal Brevis
Foot (Dorsal): Extensor Digitorum Brevis, Extensor Hallucis Brevis, Interossei
Foot (Plantar): Abductor Hallucis, Abductor Digiti Minimi, Flexor Digitorum Brevis, Quadratus Plantae, Lumbricles, Flexor Hallucis Brevis, Adductor Hallucis, Flexor Digiti Minimi Brevis, Interossei
Range of Motion
Talocrural Joint: Dorsiflexion (20-30 tiers); Plantarflexion (forty-50 degrees)
Subtalar Joint: Supination or Inversion (20 tiers); Pronation or Eversion (10 levels)
Ankle & Foot Arches
The 3 arches inside the foot create assist with a suspension-like ability. The talus bone is considered the "keystone" of help inside the arch of the foot. It offers us information for our balance and posture. It permits us to move with precision and energy while activities call for it. Strengthening the arches need to show up over the years and with knowledge of proper biomechanics. The three arches of the foot are: Medial Longitudinal Arch, Lateral Longitudinal Arch, Transverse Arch.
Squat Test
Perform a squat five-6 instances with precise, upright posture (searching straight in advance, ft hip-width and parallel, the usage of a postural grid within the historical past for reference. You also can take a video or image (the front and lateral perspectives) to check for the structural dysfunctions which could arise below.
Knees pass inward of ankles. Right or Left
Inside arch of foot collapses (pronation/Inversion) Right or Left
Foot rotates laterally: Right or Left
Spine flexes ahead/dowel angles ahead. More than 30 tiers? Y / N
Pelvis shifts or translates: Right or Left
Heels elevate off ground: Yes / No
Toes grip ground for stability: Yes / No
Key considerations even as acting the squat:
Knees should align vertically above ankles
Inside or medial arch should be maintained. If arch flattens or pronates, this can stretch the gentle tissues (plantar fascia/aponeurosis), main to plantar fascitis or achilles tendonitis
Feet should stay pointing directly ahead and no longer flare out
Poor flexibility through the ankle and hip joints creates imbalance posteriorly and the upper frame will counter-balance by means of leaning forward respectively.
Asymmetry via vintage accidents or negative postural habits over the years reasons the pelvis to shift laterally or side-to-aspect, compensating to hold balance
Tight calf muscular tissues limit the ankle joint in dorsiflex (see #4). When stability is compromised because of body weight transferring forward, intrinsic foot muscle tissues must paintings tough to withstand falling ahead and dropping balance.
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