Knee Anatomy
Sesamoid bone in quadriceps tendon
Patella
Hip joint classification
Ball & socket
SLR primarily stretches
Hamstrings
Stretch using opposite leg held to chest
Thomas test
To stretch gastrocnemius, knee position
Extended
Ligaments for anterior and posterior stability
Cruciate ligaments (ACL & PCL)
Hindfoot bones
Talus & calcaneus
Leg location of prone hang stretch
Off the table
Key cue in fencer stretch
Posterior pelvic tilt
Heel stays down while foot slides back, exercise
Sitting foot slide
More injury prone meniscus
Medial
Motion: PF & Inversion & Adduction
Supination
Why hip flexion is added to a SLR
Increase hamstring stretch
Why lumbar must stay stable in hip flexion stretch
Isolate hip motion
Purpose of incline board stretch
Improve dorsiflexion and posterior chain flexibility
Joint type of tibiofemoral
Modified hinge
Strongest hip ligament
Iliofemoral
First step to improve knee extension
Full extension without hip tension
Exercise that risks lumbar extension irritation
Prone press up
Reason for arch support during weight bearing stretches
Prevent foot collapse/pronation
Structure improving congruency
Menisci
Between tibia/fibula
Interosseous membrane
Why heel prop uses weight above the knee
To avoid patellar compression
Why two-joint muscles must be slack during hip stretches
Isolate hip and avoid limiting ROM
Why heel drop can cause soreness
Eccentric contraction of gastrocnemius/soleus