The múget up withádiceps is located on the front of the thigh. It receives this name because it isá formed by múfrontal sculi, external, internal and basal.
The main advantage of this type of stretch is that it prevents injuries and, in case of pain, help a recoveryón más ráask. Además, strengthen these músculos improves performance fíphysical.
Index
Cu stretchesádriceps
Exercising is essential to lead a healthy life, But doing it right is just as important as avoiding injury and getting good results.. With this in mind, it is important to warm up before exercising to reduce the risk of injury. Knowing how to stretch any part of your body helps, and we want to help you learn the best stretching and warm-up exercises. Because, in this artíass we are going to focus on one of the múplucked withádriceps: he withádriceps.
If you want to learn to stretch for resistance training or fully prepare before training or racing, We recommend that you continue reading this article.íass.
The Múmuscles in the front of the thigh support the jointóno knee, absorben energídespoés of the impact and are responsible for the initial stages of movement during the race. Nevertheless, this is not the úonly way to achieve flexibility. When trying to stretch the múplucked withádriceps by squeezing the leg into one positionón stationary, the Múmuscles respond with a contractionón. Además, they strain their back, hamstrings and knees. To stretch the cuádoriceps effectively and safely, we recommend doing the úonly active movement shown in the image belowón:
PáStand on your right leg with your knee slightly bent and your torso leaning slightly forward.. Take your left foot backás, with suchón towards his butt.
With the left hand, gently squeeze the cuáDriceps to stretch them.
keep this positionón for a second or two, then go back to rest.
Repeat the whole movement 10 times with each leg.
The weakness in the cuádiceps can cause the síndrome del cuádriceps, O “runner's knee”, because the cuádiceps is the main support of this jointón. The múget up withádiceps consists of four múdogs, including the múintercostal century, which stabilizes the rótula. If it is not strong enough to hold the knee, does not move the jointón properly and causes irritationón. Squats and lunges do not affect the vast medial system. The best way to build strength is to sit with your legs straight.: andéntese with a weight of 2 kg at the ankles and fully extend the legs. Hold for three to five seconds, then go down slowly. make 10 reps for each leg. Bend your knees to relieve pressure.ón over hamstrings.
slight inclineón the torso to keep the back relaxed.
Straighten your back to reduce pressureón on the column. The hands help stabilize the body and reduce pressure.óon the back.
The múget up withádriceps is carefully stretched, unlike when it is pressed and held in one positionón fia.
stretching máusual s
It's very común doing too many stretching exercises, not only the cuádriceps, in the directionóno wrong, what to tenseá too much the múaffected muscles and causeá pain.
In a positionóupside down, bend your knees and grasp the opposite foot with your hands, and hold this positionón lasting 30 seconds. Repeat this exercise several times on both sides of the body. while you areá standing, raise your ankles and bring your hands together to match the height of your glúteos. keep this positionón lasting 30 seconds and switch sides to extend both poses.
It is important to keep your back straight. When we bend our knees, we bring the ankles inward with the glúteos, back and hands on the floor. With this positionón we can stretch both legs at the same time.
Main cu injuriesádriceps
distendedón del cuádriceps
The stretch of cuádriceps is a muscle stretch of one of the músculi that form the múget up withádriceps. The sísymptoms are pain in the front of the thigh, depending on the extensionón de la lesión.
Yes I took itóit's not light, the pain beá light, increaseá if the músculus contracts and worsená al díto next. Si la distendedón is más severe, the pain beá almost immediate, worse when the lower extremity isá folded or stretched, and can be accompaniedñada of fandomón.
In general, the cause of the tensionón muscle is a strong contractionón of the múthigh muscles. This happens during activities like speeding, jump or kick. I tensed herón también can be triggered by a direct blow to the thigh.
Treatment depends on the severity of the lesion.ón. Yes I took itón is a lot and we can't walk, we will have to use crutches to get around. We can use a compression bandage while the wound heals. When I tensed heróno improvement, physical therapy should be performed on the thighs to increase strength. The return to activity fíphysics should be gradual, but it may take three to six weeks.
Tendinopathyíto del withádriceps
In tendinitis del cuátriceps or patellar tendinitis is the injuryón del tendón del cuádiceps when pressing on the upper pole of the rótula.
The knee extensor mechanism isá formed by the múget up withádriceps, he tendedón del cuádiceps that connects with the upper pole of the knee and the tendonón starry, that goes from the inferior pole to the tibialis anterior. These structures support loads that are several times the body weight, especially in jumping sportsás heavy (basketball, careers, fútbol, horseí the volleyball).
The sísymptoms are usually pain in the regionón anterior knee, at the upper edge of the rótula. You can go withñhypersensitivity of the affected area and inflammationón, although this is not theás común. Pain may increase with stressón of the múthigh muscles or extensionóno resistance.
The treatment más común is rest, compresses fríace and anti-inflammatory drugs. In some exceptional cases beá intervention necessaryón of an orthopedic surgeonéI say.
Cu tearádriceps
A desgarro of cuábiceps can be caused by a direct blow to the thigh that exerts pressureón over the bone, or by excessive and repeated useón without preparationón prior. The wound can be very painful and dangerous in some cases. They meet withúespecially in contact sports such as fútbol, hockey and fútbol.
The two types of tears of the múget up withádriceps son:
- An intramuscular tear, when it breaks inside the pod or the lining that covers it.
- An intermuscular tear, when there is a tear both in the músaculus as in the sheath that surrounds it. He símain symptom is intense pain, although an exploration is necessaryón méDica to know its severity.
The tears of cuádiceps are classified from 1 al 3 themselvesún its severity:
- Degree 1: moderate pain and only a dull ache when touched or pressed. You can go withñbruising and slight swellingón.
- Degree 2: The lump is más big and the moretón is más deep in the groin. Lo más likely to make us limp. The áaffected area to beá unusually sensitive to touch or pressureón.
- Degree 3: The thighs areán swollen, sore and bruised, making it difficult to bend the knee and walk without crutches. Treating a first degree tear requires a bit moreás that rest and a gentle stretch and, as usual, it is not a concernón. A grade tear is likely 2 O 3 require further treatment and an orthopedic surgeon should be consultedéI say.
