CAFE

모든 근육과 TrP탐구

발목 주변 근육 정리

작성자이영호|작성시간15.04.08|조회수4,064 목록 댓글 1

1. 발목의 구조

http://cafe.daum.net/panicbird/OUdz/33

 

 

2. 발목의 운동

dorsiflexion 20도plantar flexion 40~45도

거골하 관절  inversion 20도, eversion 10도

 

 

 

 

 

3. 발목의 근육

 1) Tibialis anterior

 

 

Tibialis anterior
Details

 

 

Upper 1/2 & Lateral Condyle of Tibia
medial cuneiform and first metatarsal bones of the foot
anterior tibial artery
Deep Fibular (peroneal) nerve (L5)
Actions Dorsiflexion and Inversion of the foot

 

 

Fibularis longus, Gastrocnemius, Soleus, Plantaris, Tibialis posterior

 

 

2) Tibialis posterior 

 

 

Details
Latin Musculus tibialis posterior
Tibia and fibula
Navicular and medial cuneiform bone
Posterior tibial artery
Tibial nerve
Actions Inversion of the foot and plantar flexion of the foot at the ankle
Fibularis brevis

 

3) soleus

 

 

Details
Latin Musculus soleus
fibula, medial border of tibia (soleal line)
tendo calcaneus
sural arteries
tibial nerve, specifically, nerve roots L5–S2
Actions plantarflexion
tibialis anterior

 

4) extensor hallucis longus

 

 

Details
Latin musculus extensor hallucis longus
Arises from the middle portion of the fibula on the anterior surface and the interosseous membrane
Inserts on the dorsal side of the base of the distal phalanx of the big toe
anterior tibial artery
deep fibular nerve
deep peroneal nerve, L5 (L4-S1)
Actions Extends the big toe and assists in dorsiflexion of the foot at the ankle. Also is a weak evertor/ invertor
Flexor hallucis longus, Flexor hallucis brevis

 

5) extensor digitorum longus

 

 

Details
Latin musculus extensor digitorum longus
Anterior lateral condyle of tibia, anterior shaft of fibula and superior 34 of interosseous membrane
Dorsal surface; middle and distal phalanges of lateral four digits
anterior tibial artery
deep fibular nerve
Actions extension of toes and dorsiflexion of ankle
Flexor digitorum longus, Flexor digitorum brevis

 

 

6) flexor hallucis longus

 

 

Details
Latin Musculus flexor hallucis longus
fibula, posterior aspect of middle 1/3
Plantar surface; base of distal phalanx of hallux
Peroneal artery (peroneal branch of the posterior tibial artery)
tibial nerve, S1 & S2 nerve roots
Actions flexes all joints of the big toe, plantar flexion of the ankle joint
Extensor hallucis longus muscle

 

 

7) flexor digitorum longus

 

 

Details
Latin Musculus flexor digitorum longus
Posterior surface of the body of the tibia
Plantar surface; base of the distal phalanges of the four lesser toes
posterior tibial artery
Tibial nerve
Actions Primary action is Flex digits
Extensor digitorum longus, Extensor digitorum brevis

 

8) fibularis longus

 

 

Details
Latin Musculus peronaeus longus, musculus fibularis longus
Upper lateral shaft of fibula[1]
first metatarsal, medial cuneiform[1]
fibular (peroneal) artery
Superficial fibular (peroneal) nerve[1]
Actions plantarflexion, eversion, support arches[1]
Tibialis anterior muscle

 

9) fibularis brevis

Details
Latin Musculus fibularis brevis,
musculus peronaeus brevis
Lower two-thirds of lateral fibula
Fifth metatarsal
Fibular artery (peroneal artery)
Superficial fibular nerve
Actions Plantarflexion, eversion

 

 

 

10) fibularis tertius

 

 

Details
Latin Musculus peronaeus tertius, musculus fibularis tertius
distal anterior surface of the fibula also the interosseous membrane
dorsal surface of metatarsal 5
anterior tibial artery
deep fibular nerve
Actions dorsiflexion and eversion of the foot

 

 

 

11) extensor hallucis brevis

 

 

Details
Latin musculus extensor hallucis brevis
calcaneus
proximal phalanx of digit 1 (hallux, or the great toe)
dorsalis pedis artery
deep fibular nerve
Actions Extend hallux
Flexor hallucis brevis muscle

 

12) extensor digitorum brevis

Details
Latin Musculus extensor digitorum brevis
Dorsal surface of calcaneus
Proximal dorsal region of middle phalanges 2, 3 and 4
Dorsalis pedis artery
Deep fibular nerve
Actions Extends digits 2 through 4
Flexor digitorum longus, Flexor digitorum brevis

13) plantar muscle

 

 

 

 

 

 

 

 

4. 발목의 흔한 질환

http://cafe.daum.net/panicbird/OUdz/38


5. 근막이완

 1) 롤핑

     http://cafe.daum.net/panicbird/OJs0/281

 2) CMP

    - http://cafe.daum.net/panicbird/Qibc/88

    - http://cafe.daum.net/panicbird/Qibc/89

 3) 폼롤러를 이용한 근막이완.....

 

 

 

6. 주요 근육 스트레칭 

 

1) 스트레칭 기본개념

*** 각 동작은 5초씩 3회가 기본(7초가 넘어가면 보상기전이 발생하므로)

*** 모든 동작은 다음 동작을 위한 예비동작 임, 건너 뛰지 말 것

 http://cafe.daum.net/panicbird/QtNi/299

 

2) Tibialis anterior, Extensor Halucis Longus and Extensor Digitorum Longus)

 

 

 

 

 

3) Tibialis posterior, soleus, Flexor Hallucis Longus and Flexor Digitorum Longus

 

 

 

 

  Tibialis posterior                                                       soleus

 

 

3) fibularis longus & brevis

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4) plantar muscle

 

 

 

7. 관절가동  

1) 총괄

 http://cafe.daum.net/panicbird/OUdz/3

 

2) distal tibilfibular joint의 기능부전시 관절가동기법

 https://youtu.be/mw-B9E7Hxcw

  

3) ankle joint 견인기법 

https://youtu.be/3Q5Jh35psOA

 

4) proximal tibilfibular joint 전후방 활주기법

https://youtu.be/HA4tGb0Wc4s

 

 

5) 발목 관절 안정성의 핵심(ankle heel lock)

http://cafe.daum.net/panicbird/OUdz/5

 

 

8. 인대 약침, 가열식 화침

 http://cafe.daum.net/panicbird/RNu8/21

 

 

9. stabilizing ex.

 가. 배측 굴곡

나. 저측 굴곡

다. 내

라. 외번

 

 

 

10. 근력 불균형 검사

1)근력 검사의 고려사항

http://cafe.daum.net/panicbird/QzZ4/15


2) 내번




3) 족저굴곡


4) 장단비골근



 

11. isolation ex.

 가. Tibialis posterior ex.

 

 

 

 나. short foot ex.

 

12. functional ex.
 가. 한다리 서기 15초 3번

 

 

나. balance ex.

 

 다. 발 앞꿈치로 걷기, 뒤꿈치로 걷기

 

13. 정렬운동

 여러 운동 참조......

 

14. 행동수정

 가. 손상 직후 뜨거운 목욕이나 음주, 특히 과도한 체중 부하 또는 운동금지
 나. 초기에는 내번-외번 운동제한

 

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