무릎 주변 근육 정리

[이영호]

무릎 주변 근육 정리

1. 무릎의 구조

https://www.youtube.com/watch?v=_q-Jxj5sT0g&feature=player_embedded

2. 무릎의 운동

굴곡 : 135-150도

신전 : 0-20도

외회전 : 20도

내회전 : 10도

3. 무릎의 주요 근육

1) 대퇴사두근(Quadriceps femoris )

Quadriceps femoris muscle
Quadriceps femoris, with different muscles in different colors.rectus femoris - bluevastus lateralis - yellowvastus intermedius - greenvastus medialis - red
Origin	combined rectus femoris and vastus muscles
Insertion	tibial tuberosity
Artery	femoral artery
Nerve	Femoral nerve
Actions	Knee extension; Hip flexion (R.Fem. only)

2) 햄스트링(hamstring muscle)

Origin	tuberosity of the ischium, linea aspera
Insertion	tibia, fibula
Artery	inferior gluteal artery, profunda femoris artery
Nerve	sciatic nerve (tibial nerve and common fibular nerve)[1][2]
Actions	flexion of knee, extension of hip
Antagonist	Rectus femoris muscle

Muscle	Origin	Insertion	Nerve
semitendinosus	ischial tuberosity	medial surface of tibia	tibial
semimembranosus	ischial tuberosity	medial tibial condyle	tibial
biceps femoris - long head	ischial tuberosity	lateral side of the head of the fibula	tibial
biceps femoris - short head	linea aspera and lateral supracondylar line of femur	lateral side of the head of the fibula (common tendon with the long head)	common peroneal

3) 대퇴근막장근, 장경인대 (tensor fascia lata and ilotibial band)

Origin	Iliac crest
Insertion	Iliotibial tract
Artery	Primarily lateral circumflex femoral artery, superior gluteal artery
Nerve	Superior gluteal nerve (L4, L5, S1)
Actions	Thigh - flexion, medial rotation, abduction. Trunk stabilization.

The iliotibial tract or iliotibial band (also known as Maissiat's band or IT Band) is a longitudinal fibrous reinforcement of the fascia lata. The action of the ITB and its associated muscles is to extend, abduct, and laterally rotate the hip. In addition, the ITB contributes to lateral knee stabilization. During knee extension the ITB moves anterior, while knee flexion moves the ITB posterior. It originates at the anterolateral iliac tubercle portion of the external lip of the iliac crest and inserts at the lateral condyle of the tibia at Gerdy's tubercle.

4) 봉공근(sartorius)

Origin	Anterior superior iliac spine of the pelvic bone
Insertion	anteromedial surface of the upper tibia in the pes anserinus
Artery	femoral artery
Nerve	femoral nerve (sometimes from the intermediate cutaneous nerve of thigh)
Actions	Flexion, abduction, and lateral rotation of the hip, flexion of the knee[1]

5) 박근(gracillis)

Gracilis muscle
Origin	ischiopubic ramus
Insertion	tibia (pes anserinus)
Artery	medial circumflex femoral artery
Nerve	anterior branch of obturator nerve
Actions	flexes, medially rotates, and adducts the hip, flexes the knee

6) 비복근(gastronecmius)

Origin	superior to articular surfaces of lateral condyle of femur and medial condyle of femur
Insertion	tendo calcaneus (achilles tendon) into mid-posterior calcaneus
Artery	sural arteries
Nerve	tibial nerve from the sciatic, specifically, nerve roots S1–S2
Actions	plantar flexes foot, flexes knee
Antagonist	Tibialis anterior muscle

7) 족척근(plantaris)

Origin	Lateral supracondylar ridge of femur above lateral head of gastrocnemius
Insertion	Tendo calcaneus (medial side, deep to gastrocnemius tendon)
Artery	sural arteries
Nerve	tibial nerve
Actions	Plantar flexes foot and flexes knee
Antagonist	Tibialis anterior muscle

8) 슬와근(popliteus)

Origin	Lateral condyle of the femur, and the lateral meniscus and joint capsule
Insertion	posterior surface of upper tibia
Artery	Popliteal artery
Nerve	Tibial nerve
Actions	Medially rotates tibia on the femur if the femur is fixed (sitting down) or laterally rotates femur on the tibia if tibia is fixed (standing up), unlocks the knee to allow flexion (bending), helps to prevent the forward dislocation of the femur while crouching

5. 근막이완

 1) 롤핑

     http://cafe.daum.net/panicbird/OJs0/281

 2) CMP건

    - http://cafe.daum.net/panicbird/Qibc/88

    - http://cafe.daum.net/panicbird/Qibc/89

 3) 폼롤러를 이용한 근막이완.....

6. 중요 근육 스트레칭 

1) 스트레칭 기본개념

*** 각 동작은 5초씩 3회가 기본(7초가 넘어가면 보상기전이 발생하므로)

*** 모든 동작은 다음 동작을 위한 예비동작 임, 건너 뛰지 말 것

 http://cafe.daum.net/panicbird/QtNi/299

2) 햄스트링

- 목표는 (허리를 숙여서) 얼굴이 무릎에 닿을 정도로(운동선수의 경우^^)

- 주의) 발은 족배굴을 유지할 것

-능동적

- 수동적

3) 대퇴사두근

 - 능동적

 - 수동적

              대퇴직근                                     내측, 중간, 외측광근

4) tensor fascia lata and ilotibial band

 - 능동적

 - 수동적

5) sartorius

6) gastronecmius

 - 능동적                                        - 수동적

7) 슬와근(popliteus)

 - 능동적                                           - 수동적

7. 관절가동

 1) 슬관절/대퇴슬개관절(Patellar/Patello-Femoral joint) 모빌리제이션

  http://cafe.daum.net/panicbird/ORJ1/104

 2) 근위 경비관절(Proximal tibiofibular joint)의​ 모빌리제이션

  http://cafe.daum.net/panicbird/ORJ1/103

8. 인대 약침, 가열식 화침

 http://cafe.daum.net/panicbird/RNu8/21

9. stabilizing ex.

 http://cafe.daum.net/panicbird/ORJ1/99

10. 근력 불균형 검사

1)근력 검사의 고려사항

http://cafe.daum.net/panicbird/QzZ4/15

2) hamstring m.

3) Quadriceps femoris

4) sartorius

11. isolation ex.

1) hamstring m.

 

2) Quadriceps femoris

3) gatrocnemius

12. functional ex.

 1) squat

 2) lunge

13. 정렬운동

 요추, 고관절, 발목 과 연계된 정렬운동 필요

특히 고관절과 족궁은 무릎의 정렬에 깊히 관여....

14. 행동수정

  http://cafe.daum.net/panicbird/RA4M/19

[문형철]

굿잡 정리 ㅎㅎㅎ

[조서희]

감사합니다 ^^

[이상진]

감사합니다^^

[늘푸른나무]

이 그림은 어느책에 나오는지 알수 있을까요????