Muscle Actions Flashcards by Silky Drop

Extrinsic Muscles of Foot/Ankle

Inverters

Anterior Tibialis
Posterior Tibialis
Soleus

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Extrinsic foot/ankle;
complex
Evertors

Fibularis brevis
Fibularis longus
Gastrocnemius

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Coupled motion of ankle joint

Dorisflexion + Abduction ==

Unlocked/loading

External rotation

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Coupled motion of ankle joint

Planter Flexion +Adduction

Locked / unloaded
Internal rotation
Force production

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Feet turned out

Inhibit /lengthen

Soleus
Lateral Gastrocnemius
Biceps femoris
Possible TFL

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Feet turned out

Activate

Medial Gastrocnemius

Knee flexion–.tibial rotation target medial hamstring

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Overpronation

Inhibit/lengthen

Fibularis complex
Gastrocnemius
TfL

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Overpronation

Activation

Antetior Tibialis
Glute med.
Short foot

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Heel Rise

Inhibit/lengthen

Gastrocnemius/soleus

Quads

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Heel rise

Activation

Anterior Tibialis

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Knee corrective exercise

Inhibit/lengthen

Adductor
Biceps femoris
Fibularis complex 
Gastrocnemius 
Piriformis
Quads
Soleus 
TfL

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Knee complex Corrective

Isolated strengthening

Adductor(varus)
Anterior Tib
Core stabilizers 
Glutes Max/med
Medical Ham (semitendinosus)
Post Tib

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Knee exercises Intergraph phase

Lateral tube walking
Lunge to balance
SL squat
Squat with ball between knees (varus)
Squat with band (vagus)
Step up to balance 
Wall jump

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Knee valgus

Inhibit/lengthen

Adductors
Biceps femoris short head
TfL

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Knee Valgus

Active

Glute max and med.

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Knee Varus

Inhibit/lengthen

Adductor magus
Piriformis
Tfl

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Knee Varus

Active and intergrate

Adductors
Glute max
Medial Hams

Squat with ball in knees
Wall jump

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Knee Dominance

Inhibit/lengthen

Quads

Soleaus

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Knee dominance

Active/intergrate

Corr stabilizers
Gkute Max

D
Squat pattern
Wall jump

LPHC

Inhibit/lengthen

Adductors
Biceps femoris 
Gastrocnemius/soleus 
Hams
Lats
Priformis 
Rectus femoris
Tfl

LPHC

Active strength

Adductors 
Ant Tibialis 
Core stabilize 
Glute max/med
Hams
Hip flex complex
Lats
Rectus abdomen 
Spinal extensor

LPHC

Integrated exercises

Ball wall squat with overhead press
Cable squat to row
Lateral tube walking
Lunge to OH press
Step to OH press

Excessive forward lean

Inhibit/lengthen

Gastrocnemius/soleus
Rectus femoris
TFL

Lengthen also
Abs
Gastrocnemius/soleus
Hip flex complex

Excessive forward lean
Active isolate strength
And intergrate exercises

Anterior Tibialis
Core stabilizers
Glute Max

Wall wall squat with OH press

Anterior pelvic tilt | Inhibit/lengthen

Rectus femoris Lats TFL Hip flexors complex Lats Erector Spinea

ATP Active strengthen Integrated exercises

Ab complex core stabilizers Glutes max Squat to row

PPT Inhibition Lengthen

Adductor Mags Hams complex Piriformis Ab complex Adductor mag Ham complex

PPT Active strenth Integrated exercises

Erector spinae Glute max Hip flexors Ball wall squat with OH press

Weight shift | Inhibit/lengthen

``` Oppisite side: Biceps femoris Gastrocnemius/soleus Piriformis Sam side: Adductor complex TfL ```

Weight shift Active Intergrate

Core stabilizers Opposite side : adductors Same side: glute med Step up OH cable press

Thorasic & Shoulders | Inhibit/lengthen

``` Biceps Brachi Lats Levetar scapi Pecs Thorasic spine Upper traps ```

Thorasic Shoulders Activate Intergrate exercises

``` Ball Combo 1&2 Cobra Push ups Rotator cuff exercises Scapation ``` Pulling progression Pushing progression Single leg RDL to PNF pattern Squat to row

Arms fall Inhibt Lengthen

Lats Pecs Thorasic

Arms Fall Activate Intergrate

Rhomboids Traps mid/lower Squat to row

Shoulder elevation Inhibition Lenthen

Levator Scapi Pec minor Upper traps

Shoulder elevation Active Intergrate

Lower trap Serratus Single leg rdl with PNF

Scap winging Inhibit Lengthen

Lats Pec minor Upper traps

Scap winging Activate Integrate

Serratus anterior Trap mid Lower One arm cable chest press

Closed pack position of shoulder

Glenohumeral joint 90 degrees | Full external rotation

Cervical corrective strategy Inhibition Lengthen

``` Cervical extensor (suboccipitals) Levator Scapi Sternocleidomastoid Thorasic Upper traps ``` Scalanes

Cervical corrective strategy Active Intergrate

Cobra progression Deep cervical flexors (chin tucks) Scap retractions Ball combo 1 &2 Lunge to scapation Scap progression Squat to row

Forward head Inhibit Lengthen

``` Cervical extensor (suboccipitals) Upper traps Levator Scapi Sternocleidomastoid Thorasic ``` Bilateral lengthen Note: scalenes will be lenthen with upper traps and Sternocleidomastoid

Forward head Active Intergrate

Cervical flexors Mid - low traps Rhomboids Squat to scaption Lunge to scap Squat to row Ball combo quadruped chin tucks w ball

Cervical side note | Rewarding trap muscles

Greatest level of mid to low traps activates At 90 - 125 degrees of shoulder AB ductipn Means horizontal rows ans scapation progressions

Key muscles of the knee

Adductor complex Gastrocnemius/soleus Gluteus maximus and medius Medial and lateral hamstrings complexes Quadriceps Tensor fascia latae (TFL)/IT-band

Tri planer motion of foot and ankle

Dorsiflexion + Foot abduction + Eversion = Pronation = Unlocked rearfoot = Force absorption Plantar flexion + Foot adduction + Inversion = Supination = Locked rearfoot = Force production