INTRODUCTION

Which is the lower body

part?
What muscles are
involve?
Lower Body Part
Lower body part is start from waist

All over part below the waist

 The Muscles Involve
There are several muscles that involves in the lower body part.
The muscles involve are:

Quadriceps femoris
Hamstrings
Gluteals
Hip flexors
Calves
Quadriceps Femoris
This is a group of four muscles at
the front of the thigh.
Rectus femoris occupies the
middle of the thigh.
Vastus lateralis is on the outer
side of the thigh.
Vastus medialis is on the inner
part thigh.
Vastus intermedius lies between
two other vastus on the top or
front of the thigh, but deep to
the rectus femoris. Typically,it
cannot be seen without
dissection of the rectus femoris.
To extend the leg from bent
position.
 Hamstrings

These are found to the rear of the leg.

They consists:

Biceps femoris

Semintendinosus

Simimembranosus

To flex the knee in the act of pulling the heel

towards the buttocks.
Gluteals
Consist of the gluteus maximus
covering the hip joint and the
gluteus medius and minimus on
the outside of the hip.

Gluteus maximus facilitates hip

extension while the other two
lift the leg to the side in an
action called hip abduction.
Hip Flexors

These are found opposite the

glutes on the front of the pelvis.

Consisting of the psoas major

and iliacus.

Raise the leg to the front.

 Calves
These consist of the
gastrocnemius and the soleus.

Their role is to extend the foot

at the ankle.
Exercise suitable for lower
body part
What sports injuries result from?
Doing too much too quickly
Overestimating your fitness and ability
Lack of preparation and poor technique
Pushing your body too hard (over training)
Poor equipment
Accident
The sports injuries can occur:
Involve either sudden or gradual(trauma) to the musculoskeletal system.
Muscles
Bones
Ligaments
Tendons
Joints
Cartilage
Treat sudden sports injuries
Remember RICE
Rest
Ice
Compression
Elevation

It is sometimes extended to PRICER in which:

P stands for protection, which may mean preventing movement or adding padding to the
injured part.
R stands for rehabilitation
 trunk
Chest
1. Type of exercise
Barbell Bench Press
You can generate the most power with barbell lifts, so
the standard barbell bench allows you to move the
most weight. It's also an easier lift to control than
pressing with heavy dumbbells.
Flat Bench Dumbbell Press
With dumbbells, each side of your body must work
independently, which recruits more stabilizer muscles;
dumbbells are harder to control than a barbell.
Dumbbells also allow for a longer range of motion than
the barbell bench press, both at the bottom and top of
the movement. Flat dumbbell presses allow you to hoist
a fairly heavy weight, and they make for a good
alternative if you've been stuck on the barbell bench for
ages.
Barbell Bench Press Flat Bench
Dumbbell Press
chest
Chest injury
Grade 1 strains involve a few torn muscle
or tendon fibers. Loss of strength is
minimal, and recovery quite manageable.
Grade 2 strains involve more torn fibers,
some loss of strength, and a longer rehab
period.
Grade 3 pectoralis strains are rare,
painful, debilitating, and can have long-
term effects on strength, power, range of
motion, and sports performance. In most
cases, the muscle will never regain it
original strength.
Treatment
Apply ice packs for 15-20
minutes, 3-4 times a day for the
first 48-72 hours
Avoid or limit any activity that
causes chest wall pain
Get immediate medical
attention if the strain is severe.
Surgery is usually required for a
complete pec rupture
Aspirin, acetaminophen,
ibuprofen, and naproxen may
relieve pain. Aspirin, ibuprofen,
and naproxen may relieve pain
and reduce inflammation.
BACK MUSCLE
BACK EXERCISE
DEADLIFT (BACK PULLED
All part of body muscle

BENT OVER BARBELL ROW

Outer lats and teres major

ONE ARM DUMBELL ROW

Upperback muscle (traps,rhomboid,teres major,lats)

PULL UP
Traps, lat and rear shoulder (posterior deltoid)
FUNCTION
Maintaining good posture
Reduce back pain
Improve overall strength
Help you maintain proper form during your workouts
Build V-shaped body
Protect your spine and prevent injury
INJURY
MUSCLE OR LIGAMENT DAMAGE (lower back)
- Cause of mucsle or ligament over strecthed
MUSCLE STRAIN
- Happens when the muscle is over-stretched or torn,
resulting in damage to the muscle fibers (also called a
pulled muscle).
LUMBAR SPRAIN
- Happens when ligaments are stretched too far or torn.
Ligaments are very tough, fibrous connecting tissues that
connect bones together.
BACK SPASM
- Muscle strain cause inflamed. Make lower back pain and
difficult to move
TREATMENT
Muscle relaxants
- which may be prescribed on a short-term basis to
relieve severe lower back pain associated with muscle
spasms.
Massage
-help promote blood flow in the lower back (to help
with healing), loosen tight lower back muscles, and
release endorphins, the bodys natural pain killers.
Chiropractic
- Gentle manual manipulation is an option to help
loosen tight back muscles and promote healing in the
lower back.
 Ice or cold packs
- Application of some type of cold pack can help
reduce inflammation, which is helpful immediately
following the injury.
Heat therapy
- Application of heat to the lower back is helpful
longer term to stimulate blood flow and healing to
the injured a
The abdomen (less formally
called the belly, stomach,
tummy or midriff) constitutes
the part of the body between
the thorax (chest) and pelvis,
in humans and in other
vertebrates.
Abdominal trauma is an
injury to the abdomen.

It may be blunt or
penetrating and may
involve damage to the
abdominal organs.
Abdominal trauma is
divided into
-blunt and penetrating
types.
Initial treatment involves stabilizing the patient
enough to ensure adequate airway, breathing, and
circulation, and identifying other injuries.

Surgery may be needed to repair injured organs.

Surgical exploration is necessary for people with
penetrating injuries and signs of peritonitis or
shock.
-Plank
-Single leg stretch
-Squat Thrust
-Flutter kick
-Reaching oblique
crunch
pelvic floor

The pelvic floor acts like a

hammock that supports your
bladder, uterus, vagina, and
rectum,
Thigh- Hamstring Muscle
Hamstrings consist of three muscles the Biceps
Femoris muscle, the
Semitendinosus muscle,
Semimembranosus muscle
The origin attachment point of the Biceps Femoris muscle arises as two heads from the
Ischial Tuberosity region of the pelvis as a tendon which is shares with the Semitendinous muscle.
Another shorter head arises from the outside edged of the Linea Aspera. The fibers of the
short head merge into those of the long head, which then have an insertion attachment point on
the head of the fibula.
The Semitendinosus muscle has an origin attachment point from
the Ischial Tuberosity region of the pelvis as a tendon shared with
thebiceps femurs. and has an insertion attachment point on the
upper shaft of the tibia.
The Semimembranosus muscle has an origin attachment point from just in
front of the Semitendinosus muscle on the IschialTuberosity region and
has five insertion attachment points the main one on the posterior portion of
the medial condyle of the tibia a second insertion point is the fascia which
covers the Popliteus muscle and the remainder insert joining the Tibial
Collateral ligament of the joint and the fascia of the leg.
Type of Exercise
Stretching exercises
These exercises are often done as soon as possible after injury if pain will allow.
The aim is to restore range of motion without putting any damaged tissues under
stress. The exact exercises and how quickly you progress through will depend on
the type and severity of injury. Active mobility exercises where the athlete
physically attempts to move the joint through a range of motion are often the
first step.
Adductor Stretch - Sitting
This sitting adductor stretch, or sitting groin stretch, stretches the short groin
muscles, which do not cross the knee joint. The groin muscles are stretched by
sitting with the soles of the feet together as shown. A downward force is applied
from the elbows, until a stretch is felt high up in the groin. This should not cause
pain! If pain is felt, stop immediately. Hold for 20-30 seconds, rest and repeat 2-3
times.
 Thigh Injuries
Most common injuries and causes of pain in the
thigh are hamstring strains(back of the thigh).
Immediate First Aid for Thigh Injuries
Protection
oDamaged tissue is vital to prevent further damage and enable the
healing process to start efficiently and effectively.
oTo protect the injured area all with the same aim of limiting further
movement and use of the muscle
oIt is can using a support or splint.
 Rest
oMust know when to stop training and allow the
injured area to heal otherwise repetitive minor
injuries can often result in a more severe injury that
keeps the athlete out for much longer
Ice
oAlso known as cryotherapy,
oThe application of ice to an injury, in the acute phase
can substantially decrease the extent of the damage.
Decreases the amount of bleeding by closing down
the blood vessels (called vasoconstriction).
Reduces pain (pain gate theory)
Reduces muscle spasm
Reduces the risk of cell death (also called
necrosis) by decreasing the rate of metabolism
 Compression
oApplying compression to an injured area minimises
the amount of swelling that forms after an injury and
should be applied for the first 24 to 72 hours from the
onset of injury. Compression can be applied through
a number of methods. The most effective of these is
by using a compression bandage which is an
elasticated bandage that simply fits around the
affected limb.
Elevation
oElevation of the injured limb is the final principle of
PRICE but is equally as important as the other 4.
Elevation allows gravity to drain the fluid away from
the injured site. This aids in decreasing the swelling
which in turn may decrease the pain associated with
the oedema (swelling).
THIGH (QUADRICEPTS)
The quadriceps muscles are the muscles on the front of the thigh.
They consist 3 type of the muscle :
Vastus Lateralis
Vastus Medialis
Vastus Intermedius
Rectus Femoris
 TYPE OF EXERCISE
Straight Leg Raise Quadriceps muscle stretch

Lunges
COMMON INJURED
Thigh Strain
A tear in one of the quadriceps muscles at the front of the thigh. It can range from a mild
discomfort to a full blown tear of most of the muscle resulting in severe pain and inability
to walk.

Dead Leg (Quadriceps Contusion)

A dead leg or charley horse is a bruise or contusion caused by a sharp impact with a
muscle which is usually crushed against the thigh bone resulting in swelling and
sometimes bruising of the thigh muscles.
Grade 1 contusions will feel tightness in the thigh, the patient may walk with a limp.

Grade 2 the patient is unlikely to be able to walk properly.

Grade 3 contusions mean the patient will be unable to walk with the aid of crutches.
TREATMENT
Thigh Strain
Protect the injured muscle by wearing a thigh support or compression bandage.
Rest from all sporting activities in the early stages of healing.
Ice - apply ice or better still a cold therapy and compression wrap for the first 72 hours after injury.
Compression will help reduce swelling and protect the area.
Elevate the injured leg to help swelling and tissue fluids flow away from the site of the muscles strain.

Dead Leg
Applied P.R.I.C.E as soon as possible.
Applied massage to speed up recovery.
HIP
The hip joint is a BALL AND SOCKET JOINT, form by
the HEAD OF THE FEMUR (thigh bones) and the
ACETABULUM of the pelvis.
What is pelvis?
The pelvis is actually two large bones which connect at the front by
the PUBIS SYMPHESIS (a cartilage disc) and at the back by the
SACRUM.
The joints formed the Sacrum and the two pelvic bones are called the
SACROILIAC JOINTS (SIJ).
SACROILIAC JOINTS
(SIJ)
Exercise of Hip
Hip Extension on all fours
Hip extension exercises such as this work the glute muscles
(buttocks) and the hamstrings at the back of the thigh
 Hip Adduction Againt Gravity
Hip adduction exercises involve moving the thigh inwards
across the line of the body
 Clam Exercise
It is commonly used in rehabilitation of lower back pain
and hip injuries
Common Injuries
Hip Dislocation
A hip dislocation occurs when the ball shaped head of the
femur (thigh bone) moves out of its socket on the pelvis. In
most cases, this requires a traumatic force to the thigh
bone.
Treatment:
Seek medical attention immediately.
DO NOT attempt to move the leg or
hip back into place.
 Hip Sprain
A hip sprain is an injury to one of the ligaments
surrounding the hip joint. This is a rare injury which may
occur after a violent force on the leg over-stretches one or
more ligaments.
Treatment:
Rest from the activity.
Apply ice to ease pain, swelling and
bleeding.
If walking is painful a crutch may be
helpful
 Hip Bursitis
Hip bursitis, also known as Trochanteric bursitis is
inflammation of a bursa or small sack of fluid between
tendon and bone which prevents friction. The bursa can
become inflamed causing pain in the hip.

Treatment:
- Rest until there is no pain.
- Apply ice to the area to reduce pain
and inflammation.
- Continuing to train will increase the
inflammation and prevent hip
bursitis from healing.
KNEE AND LOWER LEG ANATOMY PICTURES
KNEE
The knee is a pivot-like hinge joint in the leg that connects the bones in the
upper and lower leg. It is the largest joint in the human body.
The knee is where the femur in the upper leg meets with the tibia and fibula
bones in the lower leg. Another bone, the patella or kneecap, is at the center
of the knee.
The knee joint is composed of numerous tendons, ligaments, and protective
elements, such as cartilage and bursa.
These connective and protective tissues keep the bones in place and prevent
them from grinding against each other while allowing the knee joint to flex and
twist slightly.
The Common Causes of Severe Knee Pain
1. Knee Ligament Injuries
The ligaments are what connect your thigh bone to your lower leg bones. They hold
your bones together and keep the knee stable. Knee ligament sprains and tears are
very common sports injuries, and can occur to the anterior cruciate ligament (ACL),
posterior cruciate ligament (PCL), and medial collateral ligament (MCL). Any of these
injuries can result in severe knee pain and could require surgery.
2. Knee Cartilage Tears
Other injuries, including tears, can take place in the cartilage of the knee. Cartilage is a
semi-hard (tough, but flexible) tissue that covers the end of your bones. Knee cartilage
comprises the two menisci on either side of the joint: the medial meniscus, located on
the inside of the knee and the lateralmeniscus, positioned on the outside of the knee.
Youve probably heard the phrase meniscus tear. A tear in the knee cartilage is a
common injury, and typically requires surgery.
3. Arthritis of the Knee
Arthritis is a common cause of severe knee pain and disability. Unfortunately,
arthritis is a chronic degenerative condition that can eventually require surgery. The
three most common types of arthritis are rheumatoid arthritis, post-traumatic
arthritis, and osteoarthritis. In the case of any of these three, you may experience
stiffness and swelling, and it may be hard to bend your knee.
4. Rheumatoid Arthritis of the Knee
Rheumatoid arthritis is an autoimmune disease that causes the tissue around the
joint to become inflamed and thickened. Chronic inflammation often leads to
damage and loss of cartilage. Rheumatoid arthritis represents only about 10 percent
to 15 percent of all arthritis cases.
5. Post-Traumatic Arthritis
Post-traumatic arthritis can result after a serious knee injury, including bone
fractures and ligament tears. These injuries can damage the cartilage in your knee
over time and lead to pain, swelling, and stiffness.
6. Osteoarthritis of the Knee
The most common type of arthritis is osteoarthritis, which is a progressive wearing
of the cartilage in the knee joint. It occurs more frequently in individuals 50 and
older. After 50, the impact of osteoarthritis can worsen due to accumulated use and
the wearing down of cartilage that occurs with age. Osteoarthritis of the knee
causes pain, limited range of motion, stiffness of the knee, swelling of the joint,
tenderness, deformity and weakness.
Causes of osteoarthritis include age, weight, genetics, previous injuries, infections,
and illness (such as a tumor or gout). Osteoarthritis can also be caused by sports
injuries and wear and tear resulting from physical work in occupations, such as
construction and manufacturing.
LOWER LEG
The lower leg contains two bones. The tibia is the second largest bone in the
leg. It meets the femur to create the knee. The fibula, the other bone in the
lower leg, is connected to the tibia below the knee joint.
There are about 20 muscles in the lower leg. These do everything from helping
to raise the lower leg to wiggling the toes. Many muscles that power foot
movements begin as high up as the back of the knee and extend down to the
foot.
Possibly the most important structure in the lower leg is the Achilles tendon. It
connects three musclesthe plantaris, calf, and soleusto the heel bone. It
stores the elastic energy needed for running, jumping, and other physical
activity
Lower Leg Pain: Causes and Treatments
1. Muscle cramp
It can strike in your sleep or in the middle of the day. This sudden, tight, intense lower
leg pain is sometimes called a "charley horse." When it takes a grip, it can get worse
quickly. It happens when your muscles are tired or dehydrated. Drink more water if
you're prone to leg cramps.
2. Shin splints.
You can feel this pain right up the front of your calf. The muscles and flesh along the
edge of the shin bone become inflamed, so it hurts to walk, run, or jump. Doing
activity over and over on hard surfaces can bring this on. You may also be more likely
to get shin splints if you have flat feet or your feet turn outward.
Rest your legs to feel better. Ice helps. So can anti-inflammatory meds such
as aspirin, ibuprofen, and naproxen, if your doctor says these are safe for you. You can
buy them over the counter.
3.Tendinitis.
One of the first warning signs you have an inflamed Achilles tendon is pain in your
lower calf, near the back of your heel. Its a common injury that makes the tendon
swell, stretch, or tear. You can get it from overworking the calf muscle or climbing the
stairs. It might stick around for a long time, too
How do I start exercising?
1. Straight-Leg Lift

Lie on your back with one leg bent and the other straight. Tighten the thigh
muscles in your straight leg and slowly lift it until it is about a foot off the floor.
Hold it for 3 to 5 seconds. Slowly lower your leg to the floor. Repeat and switch
sides.
*You should feel this exercise mostly in the front of your thigh
2. Wall Squat
Stand with your head, back, and hips
against a wall. Step your feet out about 2
feet from the wall, hipwidth apart. Slowly
slide down the wall until you are almost in
a sitting position. Hold for 5 to 10 seconds,
then slowly slide up. Repeat.
*You should feel this exercise mostly in the
front of your thighs
3. Step Ups
Use a 6-inch high stool or platform. Step one foot onto
the platform. Lift your other foot off the floor, letting it
hang loosely off the platform. Try to hold for 3 to 5
seconds. Slowly lower your hanging foot to the floor,
then bring your stepping foot down. Repeat and switch
sides.
*You should feel this exercise in the front and back of
your thigh, your hip, and buttocks.
4. Hamstring Curls
Hold on to the back of a chair for balance. Plant your
weight onto your supporting leg. Lift the other foot and
bring the heel up toward your buttocks. Hold for 3 to 5
seconds. Slowly lower your leg. Repeat and switch sides.
*You should feel this exercise at the back of your thigh

5. Hamstring Stretch
Sit up tall with both legs extended straight in front of
you. Your feet are neutral not pointed or flexed.
Place your palms on the floor and slide your hands
toward your ankles. Hold for 30 seconds.
*You should feel this stretch at the back of your thighs
and behind your knees.
Ankle and foot
The ankle and foot is made to move in a great variety of angles to
provide stability and dexterity, carrying us over all types of terrain
from soft sand to rocky ground.
The Ankle Joint
The human ankle joint is a connection between the foot and lower
leg. It is divided into the upper ankle joint (tibiotarsal articulation)
and lower ankle joint (talotarsal articulation).
The upper ankle joint is a hinge joint. Its main task is to enable
dorsiflexion (stretching) and plantar flexion (bending). The upper
ankle joint is composed of the three bones:
fibula (calf bone)
tibia (shin bone)
talus (ankle bone)

How the Network of Muscles in Your Legs Work Together

Jump RopeOur calves (the bigger gastrocnemius and smaller,
deeper soleus muscles) point the foot down, giving us the power
to rise up on our toes and assist with running and jumping. But
even with the foot flat on the ground, our calves provide stability
in squatting, lunging, and other big movements.
On the front and sides of the shin are the anterior tibialis,
posterior tibialis, and peronei muscles, which provide stability like
stirrups and slings, and also the fine motor control that keeps us
balanced and steady.
Down into the foot are many small muscles that control our
arches and toes. These foot intrinsic muscles are the most at risk
for atrophy from disuse when we dont actively get out of our
shoes and move our feet as were meant to do.
Injuries about ankle pain
the most common lower leg injuries as well as immediate first aid and when it might advisable to see a doctor.
Ankle injuries are classified as sudden onset (acute ankle injuries) or gradual onset injuries, often referred to as chronic injuries. The
more common sudden onset injuries include:

Ankle sprain - the most common ankle injury. We explain the symptoms, causes and treatment for ankle sprains including ankle
taping, massage, ankle supports and exercises for ankle sprains. Download our free day by day ankle sprain rehabilitation program.

Broken ankle - also known as ankle fracture. There are a number of different types of ankle fracture including a Potts Fracture and a
Tibia Fracture.

Dislocated ankle - is a very traumatic injury seen in high velocity collisions or traffic accidents and may result in bone and ligament
injury.

The most common gradual onset ankle injuries include:

Peroneal tendonitis - is inflammation of the peroneal tendons which run behind the bony bit on the outside of the ankle causing
gradual onset ankle pain and swelling on the outer ankle.

Ankle impingement - comes on gradually as a bony growth on one of the ankle bones which restricts movement and causes sore
ankles.
4 common exercise for treatment ankle and
foot
E and
Toe grip (to strengthen the foot muscles to improve balance): Drop a sock on the floor
and use your toes to grip and lift it off the floor. Hold for 10 seconds, then release.
Repeat five times with each foot.
Toe extension (to strengthen and support the muscles, which in turn will protect the
bones of the feet): Wrap an elastic band around all five toes. Expand your toes and hold
for five seconds; release. Repeat five times on each foot.
Calf raise (to strengthen the feet and the calves and improve balance): Stand near a
counter or a doorway and hold on lightly for balance. Balance on one foot and rise up
onto your toes. Hold for 10 seconds, then lower. Repeat 10 times on each foot.
Calf stretch (to keep the Achilles tendons and the plantar fasciae from getting tight): Sit
with one leg stretched out in front of you and wrap a towel around the ball of the foot.
Pull the towel back gently until you feel a stretch in the arch of the foot and the calf. Hold
for 10 seconds; release. Repeat five times on each leg.
https://youtu.be/apCIhoPmHW8 (video exercise)