SMALL THIGH MUSCLE- it longus muscle, like a belt, which is attached from above to the pubic bone, runs along inside thigh, crosses the knee joint and is attached below the inner side of the tibia. The muscle works in conjunction with the adductors to tighten the thigh. In addition, she rotates the hip clockwise when the leg is bent at the knee.

Tension points in this muscle appear due to a fall, arthritis of the hip joint, due to overload. This can happen while riding a horse, ice skating, gymnastics, training in the gym on special simulator for the thighs. The pain is usually sharp and is felt along the inner side of the thigh.

To work on the fine muscle, you first need to find the tendon that attaches it to the inside of the knee. Sit in a chair close to the table. Bend your knees, place your feet on the floor. Place your hand on the inside edge of the back of your knee. There you will experience outstanding semitendinosus muscle one of two hamstring muscles that runs behind the inner side of the thigh. Move your fingers further to feel the thinner muscle that is less prominent.

This is where the table leg comes in handy. Push it down inside knee on the leg of the chair, and the fine muscle tenses. Now you can feel it relatively easily. It will appear as a stiff, thin ribbon. Stay in this position (on a chair) and try to relax your leg to feel it from the inside of the thigh from the knee to the groin. If you find soft spots on the hard tape, press down on them with your fingers or a hard small ball (for example, a tennis ball) to relax. For complete relaxation, you will have to repeat this several times. It is very important to supplement the relaxation exercises with the following stretching.

Stretching the gracilis muscle of the thigh

Stretching: Lie on the floor with your back with your buttocks facing the wall. Press your legs upright against the wall. Slowly spread them apart to stretch the inner thighs. Maintain this position for 30-60 seconds. Relax, breathe deeply, and let gravity take over.

Today we will talk about the group of the adductor muscles of the thigh (thigh adductors). Very often these muscles are ignored, which can lead to some problems. These muscles are located on the inner thigh and form the main layer of muscle tissue here.

They pull the legs towards the midline of the body. The adductors of the thigh are a group of several long muscles that form the inner thigh. This group includes: thin muscle, long, short and large adductor muscles, comb muscle.

Anatomy.

This group includes: thin muscle, long, short and large adductor muscles, comb muscle.

The adductors of the thigh are attached as follows:

• Thin muscle starts at the pubic bone and attaches to the tibia.
• Long and short adductor muscles start at the pubic bone and attach to the femur.
• Adductor muscle- the largest in this group - begins on the ischium and attaches to the femur.
• Comb muscle originates from the pubic bone and attaches to the femur.

All muscles of the medial (internal) thigh muscle group perform the same function: adduction of the thigh and its rotation outward (supination).

In addition to their main function of adduction of the hip, these muscles are involved to some extent in flexion-extension of the hip joint and axial rotation of the limb.

Their role in the implementation of flexion and extension (Fig. 149, inside view) depends on the place of their attachment. Muscles originating posterior to the frontal plane passing through the center of the joint (a line of dots and dashes) provide extension, especially the lower fibers of the adductor magnus (ie, the "third adductor") and, of course, the sciatica is involved in this function. thigh muscles.

If the adductors begin anterior to the frontal plane, they provide flexion. This function involves the comb muscle, the short and long adductors, the upper fibers of the adductor major muscle and the gracilis muscle. However, it should be noted that their role in the implementation of flexion and extension depends on starting position hip joint.

The adductor muscles, as mentioned earlier, provide stabilization of the pelvis with support on both limbs, thereby they play crucial role when taking certain poses and during movements in sports (skiing, fig. 150, horseback riding, fig. 151).

The main problems with the adductor muscles.

1. Posture (violation of the stability of the pelvis, weakening of the press and gluteal muscles, "front" position of the pelvis)

2. Gait (duck gait, rolling from foot to foot)

3. Decreased flexibility (problems with splits and stretching)

4. Psychosomatic problems

5. Increased risk of injury while playing sports (knee, lower back). I would especially like to draw attention to knee injuries during squatting and damage to the iliotibial tract during running (runner's knee).

6. Pelvic pain.

Pelvic pain.

When walking, the pelvis performs rotational movements in all planes, as well as lateral swing. Stability of the pelvis in the transverse direction is ensured by the simultaneous contraction of the adductor muscles of the thigh on one side and the abductor muscles of the thigh (gluteus medius and small muscles and the muscles straining the broad fascia of the thigh) on the other, as well as the tension of the oblique muscles of the abdomen.

Functional weakness of the gluteus medius and minimus muscles will also cause functional overload of the muscle straining the fascia lata of the thigh and shortening of the adductor muscles. Trigger points from the adductor muscles of the thigh give reflected pain not only in the place of attachment to the pubic bone, but also in the groin region, as well as in the vagina and rectum. Increased pelvic pain when walking is characteristic.

When walking, the pelvis twists in different directions, respectively, the tension of the muscles of the pelvic diaphragm changes. If there is one-sided fixation of the pelvic muscles, for example, due to adhesions, then the biomechanics of the pelvis will be disrupted, which can also cause pelvic pain. The normal functioning of the muscles of the perineum is significantly impaired in women who, after episiotomy, were sutured without taking into account the layering.

Trigger points in the adductor muscles.

Pelvic pain with overexertion of the adductor muscles of the thigh. If stress points are present in the adductors, pain appears in the groin and on the inner thighs. In addition, this pain can interfere with the abduction of the hips, to the sides and to rotate them, which indicates problems with the muscles of the abductors. There are other symptoms: the onset of pain deep in the pelvic region, in bladder or the vagina, and sometimes during intercourse. Unfortunately, people often look for the source of these pains outside of the muscles.

The adductors long and short muscles connect the pubic and femur bones. Tension points in these muscles cause pain in the groin and upper inner thigh. Tension points at the top of the longus muscle can make it difficult for the knee to move. Pain usually worsens with increased activity, as well as while standing or carrying a load.

Leading large muscle located behind the long and short muscles, it runs from the groin along the entire length of the thigh and connects the ischial bones with back sides two thigh bones. Tension points in this muscle cause pain in the groin and inner thigh, which can extend down to the knee. In addition, all adductor muscles can cause severe pain in the pubic bone, vagina, rectum, and bladder. These pains are so severe that they are confused with pelvic inflammation and other diseases of the reproductive organs and bladder.

Psychosomatic hypertonicity of the adductor muscles.

Hypertonicity of the adductor muscles is associated with impaired regulation of sexual activity. The adductors are composed of the superficial and deep adductors of the thighs, which cause "leg compression". Their function, practiced especially often by women, is to suppress sexual arousal. They are used to squeeze the legs, preventing access to the genitals - especially women do this. In the vegeto-therapeutic work, the name "moral muscles" was assigned to them. The Viennese anatomist Julius Tandler jokingly called these muscles "custodes virginitatis" (guardians of virginity).

These muscles are like those of sufferers muscle tension, and in very many patients with a neurosis of character, to the touch they are thick, not amenable to relaxation and sensitive to pressure nodules on the upper inner side of the thighs. These include the flexor muscles that run from the lower pelvic bones to the upper end of the lower leg. They find themselves in a state of chronic contraction if the sensations of the organs on the pelvic floor are to be suppressed.

Stability of the pelvis and adductors.

M.Hip adductors can cause the pelvis to tilt forward as a result of inward rotation of the thigh. This leads to a shortening of the adductor muscles. Pelvic stability is important for correct posture and spine health. A common problem with squatting is pelvic nodding, which can damage the spine.

The adductor muscles of the thigh, in addition to their main function are also able to flex or extend the hip in the hip joints - depending on the angle in them. In the upright position of the body, the adductor muscles act as hip flexors, however, with a flexion angle in the hip joints of 40-70 degrees for different muscles adductors begin to work as extensors. Accordingly, lack of flexibility in the adductors of the thigh is an important factor leading to the tilt of the pelvis back when squatting below parallel.

The muscles of the core and adductors of the thigh.

At weak muscles the cortex (especially the press and gluteal muscles), hypertonicity of the adductor muscles of the thigh is observed. Often, hypertonicity of the adductor muscles of the thigh appears with an untrained press. Why? The main task of the abdominal muscles, together with the gluteal muscles, is to keep a person in an upright position. The listed muscles are antagonists. The balance of their tone forms correct position hip joints, and therefore the pelvis - the main support of the human body.

The main function of the press is to flex the body and pelvis. The main function of the buttocks is to extend the pelvis.

With the weakening of the abdominal muscles, and this is a fairly frequent phenomenon, the neighboring muscle masses are connected to help it - the hip flexor (four-headed femoris muscle) and, if it also turns out to be insolvent over time due to overload, the adductor muscles of the thigh.

One of the functions that most of the adductors perform is hip flexion, in addition to adduction. That. the adductor muscles of the thigh can be involved in the task of maintaining balance with initially weak abs, as well as with initially weak buttocks. They work "for seven" while the press is resting.

Based on this knowledge, we can quite elegantly remove the hypertonicity of the adductor muscles of the thigh, by strengthening the abs and buttocks (!)

Injuries.

Important muscles supporting the knee are the quads (front), hamstrings (back), adductors (on the inner thigh and upper leg), and abductors (on the outer thigh and upper leg). The muscles of the buttocks, thighs, and calf muscles are also involved in supporting the knee.

A common manifestation of weakness of the hip adductors is iliotibial syndrome - this is the so-called Overuse Syndrome, which develops due to overloading of the fascia lata of the thigh. As a rule, the disease occurs in athletes, cyclists, runners, people who like frequent and long walks. The pain most commonly occurs in the lateral patella and can radiate up or down the leg. Painful sensations can occur as during physical work(for example: running or pedaling), as well as climbing stairs and other normal physical activity.

The cause of the development of this syndrome is excessive friction of the lower part of the iliotibial tract against the outer epicondyle of the femur, over which the tract slides during flexion and extension of the knee joint. The consequence of this overload is inflammation and pain along the outer surface of the knee joint. Strengthening the gluteal muscles and hip adductors helps to get rid of this problem.

Stretching of the adductor muscles.

The lack of elasticity of these particular muscles prevents us from performing various asanas correctly and limits the twine. Stiff adductors make it difficult to spread the legs to the sides. In our case, the tender (gracilis) muscle plays a special role. Like other adductors, it brings the thighs together and, like the muscles of the back of the thigh, participates in flexion of the lower leg. Therefore, if it is stiff, you will not be able to stretch your legs properly in the pose. Other adductors, being not elastic enough, will not allow the legs to be spread wide.

Andrey Beloveshkin

The femur is covered with muscles on all sides. Leg extensor - quadriceps thigh (18) - has 4 heads. One of the heads (19) - the rectus femoris muscle - flexes the thigh at the hip joint and straightens the lower leg. All 4 heads are attached to the tibia by a common tendon, in the thickness of which lies the patella. This is the most strong muscle hips.

Flexor of the hip and lower leg - sartorius(20) - the longest muscle in the body (50 cm). Acts on the hip and knee joints, therefore, simultaneously flexes the thigh and lower leg, with bent knee penetrates the lower leg.

The muscles that adduce the thigh lie on the inside of the thigh. Tender muscle(21) leads the thigh, can flex the lower leg. The scallop muscle (22) leads the thigh, rotates and flexes it. The adductors of the thigh (23) begin on the pelvic bones and attach along the inner thigh.

The hip extensors are located on the back of the hip. Biceps hip (24) extends the thigh, flexes and supines the lower leg. The semitendinosus I (25) extends the thigh, flexes and simultaneously penetrates the lower leg. The semimembranosus (26) is located under the semitendinosus and performs the same functions. Both muscles can support the pelvis.

"Human Anatomy and Physiology", M.S. Milovzorova

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