Muscles of the Knee & Hip

If the muscle of the knee passes anteriorly, it will be a...?

Extensor

What is the small triangular muscle beneath the gluteus maximus that aids in outward rotation?

Piriformis

T/F: hamstring is important for daily movements such as walking, running, and jumping

True

T/F: Iliopsoas are the strongest of the hip flexors

True, made of slow twitch (red) fibers

What are the 4 muscles of the quadriceps femoris?

1. Rectus Femoris: attaches to ilium; occupies middle portion of thigh 2. Vastus Lateralis: attaches to upper portion of the intertrochanteric line 3. Vastus Medialis: attaches to lower portion of the intertrochanteric line 4. Vastus Intermedius: attaches to anterior of shaft; lies between other 2 vastus muscles; deepest and most difficult to stretch

What muscle group works with the quadriceps femoris?

Extensor Muscle Group

T/F: Extensive work in grande plie does not take its toll on the knees

False; does take its toll

If the muscle of the knee passes posteriorly, it will be a...?

Flexor

What muscle group works with the hamstrings?

Flexor Muscle Group

What muscle occupies posterior portion of the thigh and is named for the string-like tendons on the back of the knee?

Hamstring

• Inflammation of tendon of iliacus muscle o Aka "Iliopsoas Syndrome"

Iliacus Tendonitis

Consists of 3 muscles (iliacus, psoas minor, and psoas major)- helps to integrate the core

Iliopsoas

Which rotaters are usually more elastic in dancers and cause duck feet?

Inward

What are 3 exercises used for strengthening and conditioning the knee muscles?

1. Setting the quads 2. Squats & lunges 3. Resistance stretches

adductor magnus, adductor longus, adductor brevis, pectineus, gracilis

Adductors

Type of snapping hip that is more internal, involving iliopsoas tendon

Anterior snapping hip

What 2 joints do the hamstring cross?

Hip & Knee

Why is the hamstring susceptible to tearing?

Because of the large amount of muscle spindles

Susceptible to tearing while "locking" the knees (hyperextending)

Popliteus

What are the 2 major players of the iliopsoas?

Psoas major & iliacus

Maintenance of a position requires what and is important as a what?

Requires muscular contraction against gravity and is important as a "mover"

Susceptible to tearing during sudden stops and directional changes

Plantaris

Gluteus medius and minimus (also includes Sartorius and piriformis)

Primary hip abductors

What 2 elements does the iliopsoas provide?

Provide lumbar support & postural stability o Attachments at the spine, pelvis, and femur o Crucial component of your "core"

What muscle occupies anterior portion of the thigh and is inserted into the tibial tuberosity?

Quadriceps Femoris

a. Originates at ischial tuberosity b. Inserts at tibia

Semimembranosus

a. Originates at ischial tuberosity b. Inserts at tibia

Semitendinosus

What occurs when a muscle or tendon passes over a bone structure but is typically painless and harmless?

Snapping Hip

What movements does snapping hip usually occur with?

Sometimes during grande battements, developpes, or similar movements

What is "setting the quads" and what does it help to build?

o Exercising the last 10-15 degrees of extension- when the quads are in full contraction o Help build strength in knees

What can cause lateral snapping hip?

o Tight and weak abductor muscles take a toll on balance and can cause LSH

What type of dancers does iliacus tendonitis affect?

• Can affect modern dancers more frequently o Greater internal rotation and emphasis on hip flexion

Iliacus tendonitis is characterized by what?

• Characterized by pain at the front of the hip near the groin • Due to overuse, especially in dance

Piriformis Syndrome is characterized by what?

• Characterized by pain in buttocks and lower back • Tightness and proximity to sciatic nerve can cause pain all down the leg

What are 4 prevention tools for the hip muscle ailments?

• Maintain flexibility in hip muscles o Do exercises that may not be covered in class Kneeling groin stretches Fetal-expand exercises • Keep a balance of right and left side leg stretches • Notice your sleeping patterns o Fetal position can lead to psoas shortening • Avoid dancing on hard or uneven surfaces for long periods of time

Why are the muscles of the hip naturally more complex?

The hip moves on all 3 planes, and almost all of the muscles move on all 3 planes

Hamstring is responsible for _____ the hip and ______ the knee

extending; flexing

o Move the leg away from midline o Also aid in outward rotation o Stronger in dancers

Abductors

o Move the leg toward the midline o Also aid in inward rotation

Adductors

a. Long head: originates at ischial tuberosity & inserts at fibula b. Short head: originates at posterior shaft of femur & inserts at fibula

Biceps Femoris

There is usually an imbalance between medial & lateral hamstrings. Which femoris is typically tighter?

Biceps femoris

What causes tight hip flexors?

Caused by sitting too much, but further aggravated in dance

T/F: Everyone has a psoas minor

False

Most common type of snapping hip, generally involves movement of IT band over the greater trochanter

Lateral snapping hip