The Knee tendons Are a group of three large muscles on rear compartment of the thigh. They both span Hip and knee jointsplay an important role in Movement of the lower bodyincluding walking, running, stooling and stabilizing the pelvis. This article contains a collapse of anatomy, biomechanics, frequent injuries and training strategies of the Hamstring group supported by science to improve performance and minimize the risk.
The three thigh muscles
The thigh group consists of:
- Biceps femoris (Long and short head)
- Semitendinosus
- Semimemembranosus
These muscles come from the Sciatic tuberosity of the pelvis (apart from the short head of the bicep femoris that comes from femur) and insert under the knee on the Tibia or Fibula. They are Biaricular musclesWhich means that they cross both the hip and the knee joints.
1. Biceps femoris
- Long head tax: Sciatic tuberosity (pool)
- Short head ā: Line rough from the thigh
- Insert: Head of the fibula
- function:
- Knee
- Lateral rotation of the leg when the knee is bent
- Hip extension (only long head)
2. Semitendinosus
- Origin: Sciatic tuberosity (pool)
- Insert: Media surface of the proximal tibia (part of the PES Anserinus)
- function:
- Knee
- Media rotation of the leg when the knee is bent
- Hip extension
3. Semimembranosus
- Origin: Sciatic tuberosity (pool)
- Insert: Rear surface of the medial tibial dail
- function:
- Knee
- Media rotation of the leg
- Hip extension
Functions of the muscle group of the thighs
The thighs fulfill several important functions in terms of locomotion and stability:
- Hip extension: Important for sprinting, jumping and climbing from a seated position.
- Knee: For running, crouching and delay required.
- Rear pelvic rifts: Helps stabilize the pelvis and the spine.
- Eccentric control: During running, especially in the late swing phase, the knee tendons slow down the forward -looking tibia and prevents perseverance.
How to train the knee tendons effectively
A balanced Hben program includes both:
- Hip-dominant exercises (Targeting hip expansion)
- Knee-dominant exercises (Targeting knee lexion)
Top compiled exercises:
These engage the knee tendons together with gluten muscles and other rear chain muscles.
Top -insulation exercises:
Insolation exercises are ideal for muscle growth and correction of imbalances.
Volume and intensity guidelines
- frequency: 2ā3x a week
- Repetition:
- hypertrophy: 8ā12 repetitions
- Strength: 3ā6 repetitions
- Endurance: 12ā20 repetitions
- Sets: 3ā5 per exercise
- Relax: 60ā120 seconds dependent on the target
Training tips
- Eccentric emphasis: Integrate exercises that focus on the extension phase to improve the resilience of the muscles.
- Buttocks: Make sure that the gluture muscles are used to support movements to expand the hip.
- One -sided movements: Add exercises with individual legs to remedy imbalances and improve stability.
- Form and technology: Prioritize the proper form to maximize the effectiveness and reduce the risk of injury.
Muscle activation considerations
Exercises like Kettlebell swingsPresent Nordic Hamstring Locks And Romanian crusades It was shown that it causes a high degree of activation of the thighs. The emphasis on a complete area of
Knee tendon and sporting performance
Robust thigh muscles are an essential part of different sporting efforts:
- sprint: Makes a powerful hip extension and knee lexion easier.
- Jump: Contribute to explosive starts and controlled landings.
- Changes of direction: Help in mobility and fast transitions.
- Lift: Support movements such as cross lifting and squats by stabilizing the rear chain.
Frequent thigh injuries
Thigh injuries are among the most common in sports. Understanding the species, causes and risk factors is of essential importance for prevention.
1. Tribes (drawn knee tendon)
- Grades:
- Class I: Slight overstretch
- Class II: Partial tear
- Class III: Complete breakage
- Causes: Sudden acceleration or delay, inadequate warming up, poor flexibility, muscles.
2. Tendinopathy
- Proximal thigh tendinopathy (pht) occurs in the ischial tuberosity and is common in runners and athletes with a longer fit or repeating hip flexion.
3. Avulsion injuries
- Occurs when the tendon pulls away from the bone and sometimes takes a piece of bone. Most often among young people and athletes under high strength loads.
Risk factors
- Previous thigh injury
- Bad eccentric strength
- Fatigue and overtraining
- Muscles (e.g. quad dominance)
- Improper biomechanics
Prevention tips:
- Progressive overload: Gradually increase the training intensity to enable an adjustment.
- Dynamic warm-ups: Prepare the muscles for activity through movement -based stretching.
- Flexibility training: Integrate static and dynamic routes to maintain muscle elasticity.
- Reinforcement exercises: Concentrate on both concentric and eccentric movements to build resilience.
When should you look for medical help
Find professional evaluation if you find out:
- Sudden sharp pain in the back of the thigh
- Swelling, bruising or inability to run
- Chronic tenderness near the SIT bone
- Recurring tribes despite proper training
Important snack: Why the knee tendons are important
- The knee tendons play a crucial role in moving the lower body, stability and sporting performance.
- A balanced training, which includes both strength and flexibility components, is essential.
- Preventive measures, including proper warming up and progressive training, can reduce violation risks.
- Understanding the anatomy and function of the knee tendons can influence effective training and rehabilitation strategies.
References
- Moore Kl, Dalley Af, Agur Amr. Clinically oriented anatomy. 8th edition Lippincott Williams & Wilkins; 2017.
- Opar da, Williams Md, Shield Aj. Injuries to thigh tribe injuries: factors that lead to injuries and reilings. SportMed. 2012; 42 (3): 209-226.
- Bourne Mn, et al. Effect of eccentric exercises on the thigh architecture. BR J Sports Med. 2017; 51 (5): 369ā377.
- American Academy of Orthopedic Surgeons. Damage injury manual
- McCall A, et al. Risk factors, tests and prevention of thigh injuries in professional football. BR J Sports Med. 2014; 48 (2): 135ā136.
- Activation of biceps femoris during the thigh strength exercises: A systematic review
- Van Dyk, N., Behan, FP & Whiteley, R. (2019). Including the Nordic thigh exercise in injury reversal programs, the rate of thigh injuries halves: a systematic review and meta -analysis of 8459 athletes. British Journal of Sports Medicine, 53 (21), 1362ā1370. https://doi.org/10.1136/bjsports-2018-100045
