Legs and Stretching
Introduction to leg stretching
Stretching for the legs is a very common practice in sports.
It has various purposes and can be performed with different techniques and exercises. In this article, after a brief general review, we will look in detail at all the fundamental aspects of leg stretching.
Leg muscles
The lower limbs are the most used anatomical districts in the movement of the body and are involved above all in walking. Not for nothing certain muscles that move the pelvis, the thighs and the legs are the largest and most powerful of the whole organism.
Did you know that ...
Leg and lower limb are NOT synonymous terms. Regardless of what happens in spoken language, the leg is only a part of the lower limb, more precisely the anatomical segment interposed between the knee and ankle joints.
Let us briefly summarize the muscles that make up the lower limbs:
- Gluteus muscles:
- Large gluteus, middle gluteus, small buttock, internal obturator, external obturator, square of the femur, upper twin, inferior twin, piriformis.
- Thigh muscles:
- Anterior compartment: sartorius, pectineus, quadriceps, ilio-psoas
- Medial compartment: fragile, short adductor, long adductor, large adductor
- Lateral compartment: tensor of the fascia lata
- Posterior compartment: biceps femoris, semitendinosus, semimembranosus.
- Leg muscles:
- Posterior leg compartment: plantar flexors (gastrocnemius or twins, soleus or sura triceps), frail plantar, popliteal arch, long flexor of the big toe, long flexor of the fingers
- Anterior, lateral and medial leg compartment:
- Plantar extensors: long extender of toes, long extensor of the big toe
- Plantar adductors: tibialis anterior, tibialis posterior
- Plantar Abductors: anterior peroneal, long peroneal, short peroneal.
For more information and details we suggest reading the dedicated articles.
Stretching: generalities
Stretching, in sports, is synonymous with "muscle stretching". This is because it favors the extensibility of the tissues that make up the muscles, consisting not only of the motor fibers (retained by some specialized proteins), but also of the connective tissue sheaths (with the function of coating and containment).
Stretching VS joint mobility
Some confuse stretching exercises with those of joint mobility, but the two protocols have substantially different purposes. Both define the ability to move; however, mobility exercises mainly involve joint connective capsules. It should also be remembered that most of the exercises have both an extension and joint mobility component, in varying percentages depending on the case.
What is it for
What is stretching for the legs for?
Stretching for the legs has essentially two functions:
- Estimate on certain injuries
- Curative on muscle cramps.
Stretching for the legs: remedy for muscle cramps
Stretching for the legs is therefore the only remedy for involuntary muscle contractions, regardless of what the triggers are, and it is assumed that - performed regularly - it can also help prevent them. Note : opinions on the subject are conflicting.
Massages and heating of the affected area can also aid in the remission of cramps. Optimize the prevention of muscle cramps: adequate clothing, adequate athletic preparation, muscle warming and balanced nutritional intake (water, magnesium, potassium, carbohydrates, etc.).
For more information on muscle cramps, read the dedicated article.
Stretching for the legs: prevention of injuries
Stretching your legs regularly is the only truly effective preventive intervention for purely muscular injuries. The statistical correlation between leg stretching and reduction of the incidence of muscle injuries mainly concerns contractures; however, the most serious drawbacks such as sprains and muscle tears also seem to decrease.
It cannot be excluded that by optimizing the elasticity of the muscles and, consequently, the mastery of movements in critical positions, it can also decrease the incidence of distortions or other related injuries.
Stretching for the legs: buffalo
Stretching does not improve the disposal of lactic acid and, more generally, does not speed up muscle recovery. Does not improve strength and endurance performance. Furthermore, it has no aesthetic effect (cellulite reduction, etc.).
Exercises
Stretching exercises for the legs
The stretching exercises for the legs are very numerous. They could be classified according to the individual muscles involved or, more easily, based on their motor function (including more muscle groups).
Note : the "proper" stretching exercises for the legs are those for the calf and the tibialis; some concern the plant and toes. On the contrary, when we talk about stretching for the legs it is usual to indicate specific exercises for all the compartments of the thigh and for the buttocks.
Exercises for stretching the buttocks
Exercises for buttock stretching:
- The exercises of the gluteus maximus are mainly based on the movement of flexion and internal rotation of the femur; in practice, closing the angle between thigh and abdomen
- Stretching exercises of the middle gluteus and tensor fascia latae are mainly based on the adduction and external rotation of the femur; in practice, closing the angle between the thighs and crossing them up to beyond the medial axis.
Exercises for stretching the thighs
Thigh stretching exercises:
- The stretching exercises for the femoral flexors (rectus femoris of the quadriceps and ilio-psoas) are mainly based on the extension movement of the femur on the pelvis, opening the angle between the thigh and abdomen. Note : they are often combined with lengthening protocols for all the muscles that are inserted on the hip
Stretching Muscles of the Hip
X Go to the Video Page Watch the video on youtube- Stretching exercises for the extensor leg muscles (broad lateral, intermediate and lateral, sartorius, pectineus) are mainly based on the flexion movement of the leg, closing the angle between the calf and the thigh
- The stretching exercises for the flexor muscles of the leg (biceps femoris, semitendinosus, semimembranosus - the tensor fasciae lata is also involved) are mainly based on the extension movement of the leg up to the total opening of the knee, simultaneously turning the pelvis forward
Stretching Posterior Thigh Muscles
X Go to the Video Page Watch the video on youtube- Stretching exercises for the adductor muscles of the thigh (frail, short adductor, long adductor, large adductor) are mainly based on the abduction movement of the femur; in practice, opening the interposed angle between the thighs
Exercises for stretching the legs
Exercises for leg stretching:
- Stretching exercises for plantar flexors or more commonly calves (gastrocnemius or twins and soleus or sura triceps) are mainly based on the extension movement, closing the angle between the back of the foot and the leg. The stretching exercises for the plantar adductors are based on the abduction of the foot and for the abductors on the adduction; the exercises for plantar extensors are generally limited by the low mobility of the ankle in plantar flexion.
Tips
Useful tips for good leg stretching
A veil of mystery continues to hover over the correct management of stretching for the legs.
Stretching for the legs can be done in a thousand different ways: actively or passively, with progressive and constant lengthening, at high or moderate tension, for long or short periods, to rebound, before, during or after training, etc. Some stretching techniques are correct, others questionable and a third category is completely wrong.
Fortunately, for this reason, scientific research has clearly concluded that:
- Excessively intense or prolonged stretching in growing young is useless. For physiological reasons, the muscles quickly return to their initial position. A constant but reasonable amount of stretching protocol is therefore sufficient
- Stretching for the legs is always done with warm and relaxed muscles, never cold or tired. The right time would be after a mild warm-up. It is advisable to do it away from the muscular or resistance sessions
- Stretching sessions for the legs, however demanding, must never cause pain. Passive, assisted stretching can be very useful but must be managed intelligently
Bouncing during stretching is not recommended, since it automatically activates a neuro-muscular reflex of instant shortening; in less conditioned people it can also favor injuries. The same applies to excessive elongation times, especially in conjunction with high intensities.
