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Muscles of the Lower Leg: Video #17 of Introduction to Functional Anatomy
This Video #17 of Introduction to Functional Anatomy provides a comprehensive overview of the anatomy of the lower leg, including the muscles, their primary functions, and how they contribute to movement. It discusses common injuries to the lower leg muscles and how to identify and treat them. The video also explores how strengthening the lower leg muscles can improve overall agility and strength on the playing field or in everyday life. This video is a valuable resource for athletes, fitness enthusiasts, and anyone wishing to learn more about
Transcript
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Inversion/eversion, plantar flexion/
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dorsiflexion
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that's our new word bank. Gastrocnemius and soleus I think you already know
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what these do.
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What joint am I my crossing?
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Interesting, right. Soleus is ankle, gastroc is knee and ankle. Let's make
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this a little easier on ourselves. What do both of them do at the ankle? You have
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plantar flexion.
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The gastroc connects into the femoral condyles, attaches into the femoral
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condyles runs up and down in the back of the knee. What do you think it's going to
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be able to contribute to at the knee? Flexion, yeah.
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You ever noticed how some people, they'll stretch their calves and
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the lock their knee and then other people will bend it? Bending my knee, who
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does that take out of the stretch? Gastroc. I don't personally think that's
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always a very good idea. I would rather keep the knee straight. Will my
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soleus get stretched if my knee is straight? Yes but my gastroc won't.
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When my knee is locked, I have the opportunity of potentially stretching
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both structures or as with the knee bent, I only have a chance of stretching one
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structure. Same thing with bent knee, seated calf raise versus standing calf
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raise. You remember those exercises? Seated calf raise is going to work who?
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Soleus, just the soleus because we shorten the gastroc so much, there's
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so much slack it can't tighten up enough to help out. But when I stand up am I
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still using my soleus? Yeah, I'm just now using my soleus and my gastroc, just
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never seemed very time efficient to me and I'm big on efficiency. Once you
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get into like your professional working life you'll realize that you start off
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going, "Man, I have no idea how I'm going to fill a whole hour" and then very
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shortly into your career you go "holy cow I only have an hour." You get what I'm
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saying? You're always looking to try to get as much work done as possible.
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Something to think about when you're either stretching or working those
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calves with your with your clients is whether or not that knee should be bent.
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Peroneals or fibularis muscles. Your peroneals or fibularis muscles
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originate on your fibula. They run behind your lateral malleolus. You
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can think of your malleoli as the axis of rotation for your ankle. You with
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me there? It runs behind the lateral malleolus underneath the foot on the
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outside. What joint actions do you think these are going to cause? Since
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it runs behind the lateral malleolus, it'll pull the foot down so it's
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plantar flexion for sure.
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But now it also pulls up on the outside of the foot. Eversion.
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(muffled question) We'd have to talk about that one offline. There's a lot of
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little little things that can start to happen at the foot that all of a sudden
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you change one thing and it starts affecting the kinetic chain up every time they step.
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Anterior tibialis, you know why I like this muscle? It tells me
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right where it is. No guessing. Where are you going to guess this
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muscle attaches? The front of the tibial. I'm going to go ahead and guess
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it's the front of the tibia. My tibialis anterior, what is it going to do
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at my ankle? I get the dorsiflexion thing, explain to me how you
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got to inversion? Everybody got that? Think about that for a second. We have
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a muscle that starts on the outside of the shin, nobody make
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fun of my pasty white legs, this is my tibialis anterior, goes from
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outside in, pulls up on the inside of my foot, so what is that going to make my
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foot do? This. So that's inversion, sole of my foot facing inward.
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Of course if there's an anterior tibialis, there's got to be a posterior
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tibialis. It still connects to the inside of the foot but this one goes
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behind the medial malleoli, which means what? It's going to do plantar flexion
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and what? Inversion.
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One thing for you to keep
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in mind peroneals, also known as your fibularis muscles, so the muscles that
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attach to your fibula evert your ankle, the muscles that attach to your tibia
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invert the ankle. That makes sense?
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Another graph. This one's quick actually. Do this one real quick for me.
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This should take you all of about 30 seconds. Who are my plantar flexors?
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Soleus, gastroc, posterior tib, peroneals. Who are my dorsi flexors?
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Anterior tibialis. That does not seem like a fair fight at all either.
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But where do we need most of our strength? Why plantarflexion, why do we
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need more strength in plantar flexion then dorsiflexion. For walking, yeah. Every
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time we get on one leg and have to push off we have to push off our entire body
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weight through plantar flexion. Where do we see we really need dorsiflexion.
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We need our tibialis anterior to clear our foot and then we actually need its
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eccentric function. When our heel hits the ground in heal strike, what does
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our foot want to do? Slap right. That's plantar flexion. Who slows down plantar
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flexion? The muscles that do dorsiflexion, which is my tibialis anterior.
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We don't quite need as much force produced to eccentrically control
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plantar flexion as we do to push off our entire body weight. That does kind of
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make sense right? But you see this and you can also see where, which do you
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think people lose? Dorsiflexion or plantar flexion, which way do they get tight?
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Yeah they lose dorsiflexion because their plantar flexors get tight. It kind
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of makes some sense too. Last graph. Last graph of the day.
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I promise.
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The squat. (Can you explain the importance of the arch in your foot?) Do I want to explain it, I would love to explain it I don't know
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that we have enough time today to explain it. You
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know the medial arch of your foot, you have several arches of your foot, but the
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medial arch of your foot we could say simply is for some shock absorption.
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If my foot is like this and I hit, then I can do a little bit of that.
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Does that make sense? (muffled question) Yeah, exactly. Sure, we have all these
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little things built in to help us absorb force. Does that make sense?
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(Yeah but I heard that is some people, the less arch they have the more prone to
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ACL injuries) Oh, sure. What ends up happening is, this is yeah this gets... this
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is a rabbit hole, just so you know. If you end up in eversion,
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everted which collapses your arch, your knees bow in. I keep going back
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to Derrick Rose because he's a famous case of an ACL injury. I did notice when
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I was watching those Youtube videos that what do his feet do? They do this. He's doing
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a lot of glute medius strengthening, a lot of glute strengthening, he did a lot
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of great knee extension strengthening, I think they got his knee range of motion
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back and I don't know Derrick Rose personally so I have no
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idea what his strength coaches are doing with him. They may be absolutely wonderful
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and he may just be prone to certain things but I did happen to notice a lot
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of people who look at the knee, look at it from hip down, don't look from feet up.
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If you asked me I would think that the reason he did it again or at least
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messed up his meniscus pretty bad on the other side is because he walked out
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there flat-footed. You get what I'm saying? He had nice strong
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hips, he had a good strong ACL post surgery, you walk out there like this as
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soon as he had a hard play. Yeah, what would I strengthen to get my arch
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back? The muscles that do what? What is this? Inversion, so I would try to
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strengthen the muscles that do inversion. Which are going to be
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which to muscles. Anterior and posterior tibialis. You are already a step ahead.
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This is all the stuff I talk about Advancements in Exercise Selection.
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Of course and then we do a bunch of exercises. Sound like a plan. You
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finish the squat yet? You just give up on this graph all together? Screw another graph!
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I'll give you one more hint on this. If you get your joint actions right, you've
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already done all of this graph. Squats. What plane are squats in? What
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joints? Hip, knee, ankle. What's happening at the hip? Which is the concentric phase?
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When are you overcoming the resistance? When you're coming up. That's the
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concentric phase, so coming up what's the joint action at the hip? Extension, right.
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If I start here and come this way, that's hip extension. What happens at the knee?
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Extension. What happens at the ankle?
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Plantar flexion. This combination of joint actions, known as
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triple extension, extension, extension and what would be extension at the ankle
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known as plantar flexion, is very common. What do you do when you jump? This.
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What do you do when you run? You get what I'm saying? This is a very good
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group of muscles and joint actions to memorize together. Hip extension, who are
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my hip extensors? Glutes.
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Who else? Hamstrings. Who else? Well we could break this down, so biceps femoris,
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who are my other two hamstrings?
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Semitendinosus and semimembranosus.
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Missing one. Hip extension, party of one. Well actually party of five.
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You're close. BGOGO? (laughs) You are just fried is what it comes down to.
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Posterior adductor magnus. Who are my knee extensors? Quads.
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Which are my vastus group and who else?
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Who are plantar flexors, you just did this. Soleus, gastroc, posterior tib and peroneals.
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