The Ultimate 6 Areas for Biomechanics

The ultimate 6 are the six areas which we feel influence biomechanics the most

By manipulating these 6 key areas, your body can achieve structural integrity, thus creating a platform for optimal performance and injury prevention.

1. Soleus - located in the posterior calf being one of the most used muscles in the lower extremities. Originates from the posterior half of posterior tibialis (along the soleal line) and the proximal 1/3 of the posterior fibula; inserts into posterior calcaneus.

Function: Plantar flexion. Acts as an antagonist to the tibialis anterior by limiting the amount of dorsiflexion in the foot.

Why: The soleus and muscles beneath the soleus (posterior tibialis, flexor hallucis longus and brevis (great toe), the flexor digitorum longus (the lateral four toes at the DIP joints), and the flexor digitorum brevis (the lateral four toes at the PIP joints)) are major contributors in the biomechanical chain and are frequently overworked. All of these muscles connect in the bottom of the foot. The fascia of the surrounding muscles adhere to the soleus causing much greater torque on the calcaneus tendon than it was ever intended to endure. When the soleus muscle is challenged, the body's biomechanics can be extremely compromised due to the knee thrusting forward in an attempt to put the foot in a position the body perceives to emulate dorsiflexion. This inefficiency will result in a loss of elasticity through the quadriceps muscles, causing adhesions and scar tissue to break down the pliability of the muscle tissue.

2. Quadriceps - Muscles of the front upper leg and include rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.

Vastus medialis: Originates from the intertrochanteric line and medial lip of linea aspera; inserts into the tibial tuberosity.

Rectus Femoris: Originates from AIIS (anterior inferior iliac spine) and inserts into the tibial tuberosity.

Vastus intermedius: Originates from anterior and lateral surfaces of femur; inserts into the tibial tuberosity.

Vastus lateralis: Originates from the greater trochanter and lateral lip of linea aspera; inserts into the tibial tuberosity.

Function: Knee extension and assists in knee joint stabilization.

Why: Shortened quadriceps causes the pelvis to tilt forward and the buttocks to shift back. As the pelvis tilts, the upper body shifts forward to counterbalance the weight, often compressing the area surrounding lumbar discs 4 and 5. As compression on L4-L5 increase, the neurological feed to the lower extremities is compromised. Furthermore, the hamstring muscles and IT band (antagonist to the quads), can become stretched beyond their intended capacity, causing great inefficiency within the body. Rather than simply massaging the IT band and hamstrings ,we address the most critical factor in this equation - the pelvic tilt - by lengthening the quadriceps through our self-massage therapy techniques. This will produce better long-term results and more efficient biomechanics.

Specifically for the vastus medialis; loss of tissue tolerance in the lower legs can overload the quadriceps which compromises knee stabilization, resulting in knee pain, groin pulls.

3. Psoas - Part of the hip flexors and connects to the groin and T12 of the mid-back.

Function: The psoas muscle is relied upon for core stability. It is intended to facilitate good posture and prevents compression on the lower back.

Why: When the psoas is challenged, the upper body is pulled in front of the pelvis, which worsens the compression of L4-L5. The psoas becomes severely strained as the buttocks tilt back and the shoulders and chest adjust forward in an effort to open up the breathing pathways and maintain weight distribution through different planes of motion. Historically, this muscle was assumed to be extremely difficult to locate with self-massage.

4. Piriformis - A small muscle that originates on the anterior surface of the lateral sacrum and inserts into the greater trochanter.

Function: In charge of lateral rotation of an extended thigh and helps stabilize the hip joint. Assists in abduction when the hip is flexed.

Why: The piriformis can become overstrained due to the pelvic tilt, and when the piriformis goes into spasm or tightens, it can impinge the sciatic nerve (which runs directly through the piriformis and can interrupt the neurological feed to the lower extremities). Breaking down the scar tissue and adhesions along the piriformis is critical.

5. Pectorals - Pectoralis major: Originates from the medial half of the clavicle and the sternum (costals 1-6) and inserts into the bicipital groove of the humerus. Pectoralis minor: Originates from ribs 3-5 and inserts into the coracoid process of the scapula.

Function: Prime mover of arm flexion, medial rotation, and adduction. It can assist in climbing, throwing and pushing.

Why: The pectoral muscles are affected due to the body's natural reaction to rotate the shoulders forward when the torso is positioned slightly in front of the pelvis. By releasing the scar tissue within this region, the shoulders are going to rotate back, naturally allowing more oxygen to come into the lungs and letting the arms swing freely.

6. Thoracic spine - Also called the "T-spine" - refers to the muscles associated with the thoracic vertebrae of the mid to upper back, such as the rhomboids and the mid to lower trapezius.

Rhomboid minor: Originates from C7-T1 and inserts into the medial border of the scapula (near superior border).

Rhomboid major: Originates from T2-T5 vertebrae and inserts into the medial border of the scapula.

Transverse (middle) Trapezius: Originates from T1-T4 and inserts onto the acromion and spine of the scapula

Ascending (inferior) part: Originates from T4-T12 and inserts onto the medial part of the spine of the scapula.

Function: Assists in scapular and torso retraction, rotation and stabilization.

Why: Proper functioning of these muscles contribute to the body's ability for movement, range of motion, and breathing. When these muscles are tight, the chest's ability to expand is compromised greatly.

Additional areas for biomechanics

1. Tibialis Anterior - Outer side of the shin bone. Originates from the superior 2/3 of the tibia and inserts into the plantar surface of the 1st cuneiform/ base of 1st metatarsal.

Function: Ankle dorsiflexion and inversion of the foot (antagonist to the posterior lower leg muscles).As the foot hits the ground repeatedly during the contact phase of your activity (eccentric contraction), the tibialis anterior can become overused.

Why: When the other muscles of the lower leg are compromised, this muscle tends to compensate due to loss of tissue tolerance. Once compensation occurs, problems in the feet and ankles will result affecting movement around the ankle and knee joints, leading to altered biomechanics.

2. Peroneus - The peroneal muscles (peroneus longus/ brevis/ tertius) lie on the lateral side of the lower leg and attach to the fibula and metatarsals.

Peroneus Longus: Originates from the head of the fibula and inserts into the lateral side of the 1st cuneiform and 1st metatarsal.

Peroneus Brevis: Originates from the lateral 1/2 of fibula and inserts into the lateral side of the 5th metatarsal.

Peroneus Tertius: Originates from the distal anterior surface of the fibula and inserts into the dorsal surface of the 5th metatarsal.

Function: Plantar flexion and eversion of the foot.

Why: Dysfunction of the peroneal muscles is usually a result of lateral movement and poor functionality due to a rigid foot or high arch, which keeps the muscles in a shortened state.

3. Latissimus Dorsi - Originates from T7-l5 and inserts into the bicipital groove.

Function: Extension, adduction and internal rotation of the shoulder; assists in extension and lateral flexion of the lumbar spine.

Why: The lats become overloaded due to repetitive movements that force you to continually reach overhead or forward (ball-throwing, swimming, racquet sports, etc.) making them vulnerable to muscular dysfunction and ultimately resulting in altered biomechanics.

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