If you spend any amount of time on your feet, it’s essential to understand the anatomy of the lower leg. This blog post will look at the bones, joints, muscles, and other structures that make up the lower leg. Understanding how these parts work together can help keep your legs healthy and strong.
Lower Leg Bones
There are four bones in the lower leg: the tibia, Fibula, patella, and talus. The tibia, or shinbone, is the larger of the two bones in the lower front of the leg. It articulates with the Fibula at the knee and ankle joints. The Fibula is a thin bone that runs parallel to the tibia. The Fibula is located on the outside of the lower leg, and it does not bear as much weight as the tibia. The patella, or knee cap, is a small bone that sits in front of the knee joint. The talus is a small bone articulating with the tibia and Fibula at the ankle joint.
Lower Leg Joints
There are three main joints in the lower leg: the knee, ankle, and subtalar. The knee joint is formed by articulating the femur, tibia, and patella. This joint allows for flexion and extension of the leg.
The ankle joint is formed by articulating the Tibia, Fibula, and talus.
This joint allows for movement of the foot up and down.
The subtalar joint is formed by the articulation of the talus and calcaneus.
This joint allows for side-to-side movement of the foot.
Lower Leg Muscles
Several muscles in the lower leg work together to move the joints. The quadriceps, located on the front of the thigh, are responsible for knee extension.
The hamstrings, located on the back of the thigh, are responsible for knee flexion.
The gastrocnemius and soleus, located on the back of the leg, are accountable for ankle plantar flexion.
The tibialis anterior, located on the front of the leg, is responsible for ankle dorsiflexion.
The Lower Leg’s Range of Motion
The lower leg has a wide range of motion. It can flex and extend at the knee joint and move up and down at the ankle joint. The subtalar joint allows the foot to move from side to side.
-The quadriceps, located on the front of the thigh, are responsible for knee extension.
-The hamstrings, located on the back of the thigh, are responsible for knee flexion.
-The gastrocnemius and soleus, located on the back of the leg, are responsible for ankle plantar flexion.
-The tibialis anterior, located on the front of the leg, is responsible for ankle dorsiflexion.
Exercises that Target Lower Leg Muscles
Many different exercises target the muscles of the lower leg. Here are ten examples:
#1-Calf raises
Target muscles: gastrocnemius, soleus
How to:
- Place your hands on a wall or other sturdy surface for balance.
- Keeping your feet flat on the ground,
- raise your heels, standing on your toes.
- Hold this position, then lower back down to the starting position.
- Repeat for reps.
To make this exercise more challenging, try doing it with one leg at a time.
#2 -Toe raises
Target muscles: tibialis anterior
How to:
- Place your hands on a wall or other sturdy surface for balance.
- Keeping your heels flat on the ground, raise your toes so you are standing on your ball of the foot.
- Hold this position, then lower back down to the starting position.
- Repeat for 12 – 15 reps.
To make this exercise more challenging, try doing it with one leg at a time.
#3-Heel walks
Target muscles: gastrocnemius, soleus
How to:
- Stand with your feet hip-width apart.
- Lift your heels, so you are standing on your toes.
- Walk forward for 20 steps, turn around and walk back to the starting position.
- Repeat for reps.
#4-Toe walks
Target muscles: tibialis anterior
How to:
- Stand with your feet hip-width apart.
- Lift your toes, so you are standing on your heels.
- Walk forward for 20 steps, turn around and walk back to the starting position.
#5- Skip jumps
Target muscles: quadriceps, hamstrings, gastrocnemius, soleus
How to:
- Stand with your feet hip-width apart.
- Keeping your knees slightly bent, jump up and land on both feet.
- Immediately jump again and alternate your legs in the air.
- Land on your right foot, then your left foot.
- Continue alternating for reps.
Top 5 Causes of Lower Leg injuries
There are many causes of lower leg injuries.
Overuse,
traumatic injury,
and poor form
All of these can lead to problems. Improper stretching, muscle imbalance, and weak muscles can also contribute to injuries.
How to Stretch the Lower Leg
-Calf stretches:
- Standing with your feet hip-width apart,
- place your hands on a wall or other sturdy surface.
- Step back with one leg and keep the heel of your back leg flat on the ground.
- Lean forward until you feel a stretch in the calf of your back leg.
- Hold for 30 seconds,
- then switch legs and repeat.
-Foam rolling:
- Using a foam roller can help massage and stretch the muscles of the lower leg.
- Start by placing the foam roller on the ground.
- Sit on the floor with one leg extended before you and place the foam roller under your calf.
- Roll up and down from your ankle to your knee.
- Repeat on the other leg.
-Plantar fasciitis stretches:
Plantar fasciitis is a common condition that can cause pain in the heel and arch of the foot.
To stretch the plantar fascia,
sit on the ground with your legs extended in front of you. Place a towel around the ball of your foot and pull back gently until you feel a stretch in the arch of your foot. Hold for 30 seconds and repeat on the other foot.
The Achilles tendon is a common site of injury.
To stretch the Achilles tendon,
- stand with your feet hip-width apart and place your hands on a wall or other sturdy surface for balance.
- Step forward with one leg and keep the heel of your back leg flat on the ground.
- Lean forward until you feel a stretch in the calf of your back leg
- Hold for 30 seconds,
- then switch legs and repeat.
These are just a few stretches that can help to improve flexibility and range of motion in the lower leg. Regular stretching can help prevent injuries and keep the muscles and joints healthy. Try incorporating some of these stretches into your daily routine.
Conclusion
The lower leg is a vitally important part of the body that helps us move, walk and run. Strengthening and stretching this area can help improve our overall health and wellbeing. Have you tried any of the exercises or stretches in this post?
Let us know how they worked for you in the comments below! We hope you have enjoyed learning about the lower leg anatomy why not learn about the rest of the legs anatomy here.
Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.