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strength and conditioning > Muscles of the Leg and Foot > Flashcards

Muscles of the Leg and Foot Flashcards

1
Q

Tibialis Anterior Origin

A

Upper half of lateral and anterior surface of tibia (including lateral condyle of tibia).

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2
Q

Tibialis Anterior Insertion

A

Medial edge of front of foot (medial cuneiform bone and base of first metatarsal).

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3
Q

Tibialis Anterior Action

A

Dorsiflexes (lifts up) the foot. Inverts the foot.

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4
Q

Tibialis Anterior Nerve

A

Deep perineal nerve, L 4, 5, S1.

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5
Q

Tibialis Anterior Basic Functional Movement

A

Ex: Walking and running (helps prevent the foot from slapping onto the ground after the heel strikes. Lifts the foot clear of the ground as the leg swings forward).

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6
Q

Tibialis Anterior Sports that heavily utilize this muscle

A

Ex: Hill walking. Mountaineering. Running. Breast stroke swimming. Cycling (the pedal up phase).

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7
Q

Tibialis Anterior Movements or injuries that may damage this muscle

A

Excessive jumping onto hard surfaces.

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8
Q

Tibialis Anterior Strengthening Exercises

A
  1. Toe raise

2. Quads knee extension

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9
Q

Tibialis Anterior Self Stretches

A
  1. Kneel with toes pointed
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10
Q

Fibularis (peroneus) Longus and Brevis Origin

A

Longus: Upper two-thirds of lateral surface of fibula
Brevis: Lower two-thirds of lateral surface of fibula

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11
Q

Fibularis (peroneus) Longus and Brevis Insertion

A

Longus: Base of first metatarsal.
Brevis: Base of fifth metatarsal.

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12
Q

Fibularis (peroneus) Longus and Brevis Action

A

Everts the foot. Assist plantar flexion of ankle joint (i.e. points the foot)

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13
Q

Fibularis (peroneus) Longus and Brevis Nerve

A

Superficial fibular (peroneal) nerve, L4, 5, S1.

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14
Q

Fibularis (peroneus) Longus and Brevis Basic Functional Movement

A

Ex: Walking on uneven surfaces.

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15
Q

Fibularis (peroneus) Longus and Brevis Sports that heavily utilize these muscles

A

Ex: Running. Soccer. Jumping.

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16
Q

Fibularis (peroneus) Longus and Brevis Movements or injuries that may damage these muscles

A

Forced inversion of the ankle (ie over stretching the lateral aspect of the ankle) may create chronic problems with ankle joint stability.

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17
Q

Fibularis (peroneus) Longus and Brevis Strengthening exercises

A
  1. Standing calf raise

2. Seated calf raise

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18
Q

Fibularis (peroneus) Longus and Brevis Self Stretch

A
  1. Sit; extend legs; pull toes toward shin

2. Stand on step and lower heel.

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19
Q

Gastrocnemius Origin

A

Medial head: Lower posterior surface of femur above medial condyle.
Lateral head: Lateral condyle and lower posterior surface of femur.

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20
Q

Gastrocnemius Insertion

A

Posterior surface of calcaneus (heel bone) via the calcaneal tendon (Achilles tendon); which is a fusion of the tendons of gastrocnemius and soleus.

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21
Q

Gastrocnemius Action

A

Plantar flexes (points) foot at ankle joint. Assists in flexion of knee joint. It is a main propelling force in walking and running.

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22
Q

Gastrocnemius Nerve

A

Tibial nerve, S1, 2.

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23
Q

Gastrocnemius Basic Functional Movement

A

Standing on ‘tip-toes’.

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24
Q

Gastrocnemius Sports that heavily utilize this muscle

A

Ex: Most sports requiring running and jumping, esp. sprinting, high jump, long jump, volleyball, basketball. Ballet. Push off in the swim start. Trampoline.

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25
Q

Gastrocnemius Movements or injuries that may damage this muscle

A

Explosive jumping, or landing badly when jumping down, may rupture the tendocalcaneous (Achilles tendon) at its junction with the muscle belly.

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26
Q

Gastrocnemius Common problems when muscle is chronically tight / shortened

A

Constant wearing of high-heeled shoes tends to cause this muscle to shorten, which can effect postural integrity.

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27
Q

Gastrocnemius Strengthening Exercises

A
  1. Standing calf raises

2. Leg curl

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28
Q

Gastrocnemius Self Stretches

A

Runner’s calf stretch

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29
Q

Soleus Origin

A

Upper posterior surfaces of tibia and fibula.

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30
Q

Soleus Insertion

A

With gastrocnemius via calcaneal tendon into posterior surface of calcaneus (heel bone).

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31
Q

Soleus Action

A

Plantar flexes ankle joint. The soleus is frequently in contraction during standing to prevent the body falling forwards at ankle joint; i.e. to offset the line of pull through the body’s center of gravity. Thus, it helps to maintain the upright posture.

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32
Q

Soleus Nerve

A

Tibial nerve, L5, S1, 2.

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33
Q

Soleus Basic Functional Movement

A

Standing on ‘tip-toes’

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34
Q

Soleus Sports that heavily utilizes this muscle

A

Ex: Most sports requiring running and jumping, esp. sprinting, high jump, long jump, volleyball, basketball. Ballet. Push off in the swim start. Trampoline.

35
Q

Soleus Movements or injuries that may damage this muscle

A

Explosive jumping, or landing badly when jumping down, may rupture the tendocalcaneous (Achilles tendon) at its junction with the muscle belly.

36
Q

Soleus Common problems whe muscle is chronically tight / shortened

A

Tight and painful calves or tendocalcaneous (which is usually more a problem of soleus than gastrocnemius). Constant wearing of high-heeled shoes tends to cause this muscle to shorten, which can affect postural integrity.

37
Q

Soleus Strengthening Exercise

A
  1. Standing calf raise

2. Seated calf raise

38
Q

Soleus Self Stretch

A

Runner’s calf stretch - bent knee.

39
Q

Popliteus Origin

A

Lateral surface of lateral condyle of femur. Oblique popliteal ligament of knee joint.

40
Q

Popliteus Insertion

A

Upper part of posterior surface of tibia, superior to soleal line.

41
Q

Popliteus Action

A

Laterally rotates femur on tibia when foot is fixed on the ground. Medially rotates tibia on femur when the leg is non-weight bearing. Assist flexion of knee joint, (popliteus ‘unlocks’ the extended knee joint to initiate flexion of the leg). Helps reinforce posterior ligaments of knee joint.

42
Q

Popliteus Nerve

A

Tibial nerve, L4, 5, S1.

43
Q

Popliteus Basic Functional Movement

A

Ex: Walking.

44
Q

Popliteus Sports that heavily utilize this muscle

A

All activities involving running and walking.

45
Q

Popliteus Movements or injuries that may damage this muscle

A

High kicks without sufficient warm-up.

46
Q

Popliteus Common problems when muscle is chronically tight / shortened

A

Inability to fully extend knee joint, possibly resulting in knee pain or injury.

47
Q

Popliteus Strengthening Exercise

A

Leg curl

48
Q

Tibialis Posterior Origin

A

Posterior surface tibia and fibula, and most of the interosseous membrane.

49
Q

Tibialis Posterior Insertion

A

Tarsal bones (navicular, cuneiforms, cuboid, sustentaculum tali of calcaneus), and the second, third and fourth metatarsals.

50
Q

Tibialis Posterior Action

A

Inverts the foot. Assists in plantar flexion of the ankle joint.

51
Q

Tibialis Posterior Nerve

A

Tibial nerve, L(4), 5, S1.

52
Q

Tibialis Posterior Basic Functional Movement

A

Standing on ‘tip-toes’. Pushing down car pedals.

53
Q

Tibialis Posterior Sports that heavily utilize this muscle

A

Ex: Sprinting. Long jump. Triple jump.

54
Q

Tibialis Posterior Movements or injuries that may damage this muscle

A

Poor alignment of the lower limb, especially walking or standing with feet turned out, will cause collapse of the medial longitudinal arch of the foot.

55
Q

Tibialis Strengthening Exercise

A
  1. Standing calf raise

2. Seated calf raise.

56
Q

Tibialis Self Stretches

A

Runner’s stretch

57
Q

Flexor Digitorum Longus Origin

A

Medial part of posterior surface of tibia.

58
Q

Flexor Digitorum Longus Insertion

A

Distal phalanges of second through fifth toes.

59
Q

Flexor Digitorum Longus Action

A

Flexes all the joints of the lateral four toes (enabling the foot to firmly grip the ground when walking). Helps to plantar flex the amkle joint and invert the foot.

60
Q

Flexor Digitorum Longus Nerve

A

Tibial nerve, L5, S1, (2).

61
Q

Flexor Digitorum Longus Basic Functional Movement

A

Walking (especially bare foot on uneven ground). Standing on tip-toes.

62
Q

Flexor Digitorum Longus Sports that heavily utilize this muscle

A

Ex: Ballet. Gemnastics (beam work). Karate (side kick).

63
Q

Flexor Digitorum Longus Common problems when muscle in chronically tight / shortened

A

Hammer toe deformity of lateral four toes.

64
Q

Flexor Digitorum Longus Strengthening Exercises

A
  1. Standing calf raise

2. Seated calf raise

65
Q

Flexor Digitorum Longus Self Stretches

A
  1. Kneel with toes curled under to extend toe joints

2. Stand on stairs and lower heals keeping toes extended

66
Q

Flexor Hallucis Longus Origin

A

Lower two-thirds of posterior surface of fibula. Interosseous membrane.

67
Q

Flexor Hallucis Longus Insertion

A

Distal phalanx of great toe.

68
Q

Flexor Hallucis Longus Action

A

Flexes the great toe. Helps to plantar flex and invert the foot. Helps stabilize the inside of the ankle.

69
Q

Flexor Hallucis Longus Nerve

A

Tibial nerve, L5, S1, 2.

70
Q

Flexor Hallucis Longus Basic Functional Movement

A

Pushing off the surface in walking (esp. bare foot on uneven ground). Standing on ‘tip-toes’

71
Q

Flexor Hallucis Longus Common problems when muscle is chronically tight / shortened

A

Hammer toe deformity of great toe.

72
Q

Flexor Hallucis Longus Strengthening Exercises

A
  1. Standing calf raise

2. Seated calf raise

73
Q

Flexor Hallucis Longus Self Stretches

A
  1. Kneel with toes curled under to extend toe joints

2. Stand on step and lower heel; keep toes extended

74
Q

Lumbricales Origin

A

Tendons of flexor digitorum longus

75
Q

Lumbricales Insertion

A

Medial side of base of proximal phalanges of second through to fifth toes and corresponding extensor expansion.

76
Q

Lumbricales Action

A

Flex the metatarsophalangeal joints and extend the interphalangial joints of the lateral four toes.

77
Q

Lumbricales Nerve

A

Lateral three lumbricales: Lateral plantar nerve, L(4), (5), S1, 2.
First lumbricalis: Medial plantar nerve, L4, 5, S1.

78
Q

Lumbricales Basic Functional Movement

A

Ex: Gathering up material under the foot using the toes only.

79
Q

Dorsal Interossei and Plantar Interossei Origin

A

Dorsal interossei: Adjacent sides of metatarsal bones.

Plantar interossei: Bases and medial sides of third, fourth and fifth metatarsals.

80
Q

Dorsal Interossei and Plantar Interossei Insertion

A

Dorsal interossei: Bases of proximal phalanges:
First: Medial side of proximal phalanx of second
toe.
Second to fourth: Lateral sides of proximal
phalanges of second to fourth toes.
Plantar interossei: Medial sides of bases of
proximal phalanges of same toes.

81
Q

Dorsal Interossei and Plantar Interossei Action

A

Dorsal interossei: Abduct (spread) toes. Flex metatarsalphalangeal joints.
Plantar interossei: Adduct (close together) toes. Flex metatarsophalangeal joints.

82
Q

Dorsal Interossei and Plantar Interossei Nerve

A

Lateral plantar nerve, S1, 2.

83
Q

Dorsal Interossei and Plantar Interossei Basic Functional Movement

A

Ex: Facilitates walking.

84
Q

Dorsal Interossei and Plantar Interossei Sports that heavily utilize these muscles

A

Running, especially with bare feet.

strength and conditioning (12 decks)

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