Instructions – Legs
IT BAND HIP
The IT Band, or iliotibial band, is a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin (tibia) just below the outside of the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the outside of the knee.
The calf muscles are made up of two muscles. The gastrocnemius is the larger muscle and visible on the back of the leg. The soleus is a smaller and wider muscle lower down on the leg and mostly under the gastrocnemius. Each has a lateral head and medial head – two halves. Both attach near the back of the knee and to the heel via the Achilles tendon. These muscles are responsible for extending the foot as in the push-off phase of running.
The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. While the tibialis posterior serves to point the toes and foot downwards (plantarflexion), muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion).
POSTERIOR SHIN SPLINTS
The shin is the common name for the front of the lower leg bone (tibia) and its associated muscles and tendons. While muscles on the front of the leg (primarily the anterior tibialis) serve to point the toes and foot upwards (dorsiflexion), the tibialis posterior serves to point the toes and foot downwards (plantarflexion).
The quads are the large set of powerful muscles that span the front of the thigh from the hips to the knees and act as hip flexors and knee extenders. The quads consist of 4 muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus interomedialis. Strains involving microtears in these muscles, cramping, and tightness can be felt when the quads are injured or not performing properly. The rectus femoris is the most commonly injured portion of the muscle because of its anterior location.
The hamstrings are the large set of powerful muscles that span the back of the thigh from the buttocks to the calves and serve to flex the knee and extend the hip. Strains involving micro-tears in the muscles, cramping, and tightness can be felt when the hamstrings are injured or not performing properly. These injuries often heal very slowly and put the individual at risk for recurring injuries if not treated properly.
A groin strain is an injury to the adductor muscles that bring the leg back towards the body. Less severe strains pull the muscle beyond their normal range of motion and create incomplete micro-tears. More severe strains tear the muscle fibers in total and can even cause a complete tear of the muscle.
Hip flexor pain is a relatively uncommon injury to the front of the hip that is more predominant in younger adults and females. However uncommon it may be, when one suffers from a hip flexor injury or strain, it can be very painful. The hip flexor muscles consist of the psoas major and minor and the iliacus muscles. They are often referred to as a group by the term “iliopsoas muscles”. These muscles serve to flex the thigh and pull the knee upward.
The gluteus muscles are the three main muscles that make up the buttocks. These muscles rotate the hip to the outside, extend the trunk of the body, and perform movements such as the squat and lunge. The gluteus muscles’ role in extending the legs is extended to stabilizing our core as we stand or move and providing a cushion as we sit. Various conditions can cause pain, and this KT Tape application can help to provide relief from it.