The lateral broad muscle of the thigh is one of the components of the quadriceps of the thigh, or quadriceps, which, in turn, is the largest muscle mass in the human body. In view of the importance of the functions performed by it, it is necessary to know how to strengthen this muscle, as well as to avoid its injury.
General anatomical information
Due to the peculiarities of human life, the lower extremities have the most significant load, which is due to the special development of precisely his femoral muscles. The thigh muscles support the human body in an upright position, participate in the walking process, it is they that have the stress during running, jumping and other physical exertion. To cope with all the functions assigned to them, the femoral muscles in the process of evolution have grown into large groups, united by common tendons.
So, the lateral broad muscle of the thigh refers to the quadriceps femoral muscle, which is referred to as the femoral muscles of the anterior group.
The lateral broad muscle is located on the anterolateral surface of the thigh and is one of the largest in its group. Its origin is in the thigh bone in the area of the hip joint. The lower part of the muscle is attached to the lower leg, passing into the tendon of the quadriceps muscle and together with others forming a ligament supporting the patella.
Muscle development exercises
The main physiological function of the lateral broad muscle of the thigh, the exercises for which will be described below, is the flexion of the leg at the knee. Accordingly, for its development and strengthening, any movements in which there are flexion-extension of the legs are suitable.
One of the options for a set of exercises to strengthen the lateral femoral muscle:
- Squats It is worth paying attention to the technique of the exercise: the back should remain flat, the knees and socks are slightly turned to the sides, you need to squat to a position in which the thigh will be parallel to the floor. If classes last more than a month and take place in the gym, you can switch to squats with weights (barbell, bodybar, etc.).
- Lunges forward or backward, in place or in motion. It is also important to keep the back straight, the knee of the leg, which is behind, should touch the floor. Exercise can be performed both without sports equipment, and using weights, dumbbells or a barbell.
- Step onto the platform. As a platform, you can use any elevation - a chair, a bench, etc. You can step on the pedestal with your feet in turn or work first with one foot, then the second.
- Pistol exercise. It is a squat on one leg with the second stretched forward.
- Traction with an expander. It is carried out in a prone position. With one foot you need to catch on the expander tape and bend it in the knee, despite the resistance of the simulator.
- Squats with one leg on the pedestal. The passive leg is laid back and is fixed on a raised platform, which can be chosen as anything (table, chair, etc.). Squats are performed on the second, working leg.
- Jumping out. To perform this movement, you need to crouch and forcefully jump out of this position.
- Alternating legs. From a standing position you need to jump, and then take a position as in lunges. During the next jump, the position of the legs needs to be changed.
- Breeding legs. If it is possible to train in the gym, there is a special simulator for this exercise. At home, an expander is suitable. In the supine position with the tape just above the knees, it is necessary to spread the legs as much as possible, without tearing the feet apart.
To avoid pain after training, it is necessary to stretch the muscles that were most involved in the exercises.
Causes of pain in the lateral femoral muscle
If you experience muscle pain, including in the lateral broad muscle of the thigh, it is necessary to consult a traumatologist for examination. Among the most common causes of pain in muscles, doctors call them tears and strains. Such problems arise as a result of heavy physical exertion, intense sports, sloppy falls due to shock.
Treating muscle problems
If the lateral broad muscle of the thigh hurts, the following methods are used to treat it:
- magnetotherapy (low and high intensity);
- ultraviolet irradiation of the injured area;
- diadynamic therapy (effect on a damaged muscle with a half-wave current);
- inductothermy - used to eliminate the effects of trauma such as bruising and hemorrhage;
- paraffin therapy - also used in the post-traumatic period;
- cryotherapy (cold treatment).
All the above methods are used in a hospital with serious muscle injuries. If the damage is minor, you can limit yourself to treating the house with cold, a tight dressing that limits mobility, and ointments with an anti-inflammatory effect.
The duration of treatment and the recovery period depends on the severity of the injury, the age of the patient, the general state of his health and the time of treatment.
Prevention of painful conditions
To prevent stretching and rupture of the lateral thigh muscle, it is important to follow a few recommendations:
- regularly train the muscles, since the more they are prepared for the loads, the less likely they are to pull;
- in everyday life and in the gym do not overload yourself;
- Before starting a workout, any muscle needs to be warmed up;
- beware of falls, sudden movements.
In a word, in order to stay healthy, you need to properly assess your capabilities, keep your muscle corset in good shape and avoid unjustified risks.