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  Muscle Pain       Back, Hip, Buttock, Leg      
 
 
Rachel Walker in training for the Edinburgh Marathon
My daughter, Rachel, completed the Edinburgh Marathon this year in 4 hours 40 minutes in aid of Parkinsons(UK).org.uk. Please support her by making a donation via JustGiving.com
 
Trigger Point Maps
  • This page contains information about the causes of muscle or myofascial pain in the Back, Hip, Buttock,and Leg regions. It would be impossible to describe each and every muscle in detail, so I have therefore concentrated on the common ones.
  • Weak and tight muscles are a common cause of acute and chronic pain in patients seen in the pain clinic. Performing the stretches and exercises in the right hand column of the table below, can help to relieve muscle pain without resorting to pain relief drugs and muscle relaxants, and help you to achieve your own pain management goals.
  • It's important to stretch your muscles to make them more supple, and also strengthen and build them up to make them more resistant to further sprains / injury.
  • Think about trying the Pain Gone Pen - a simple low cost non drug self help pain device for home use.
  • Please note - in the diagrams below:-
    • X = the position of the trigger point (TrP).
    • = the position where the referred pain is felt.
Region
Muscle
TrP Map
Exercises
Back
Serratus Posterior Inferior
Thoraco Lumbar Paraspinal Muscles
Iliocostalis Thoracis
Iliocostalis Lumborum
Longissimus Thoracis
Multifidi
Quadratus Lumborum
Iliopsoas
Hip / Buttock
Pelvic Floor Muscles
-
Gluteus Maximus
Gluteus Medius
Gluteus Minimus
Short Lateral Rotators
Piriformis
Leg
Tensor Fascia Lata
Sartorius
Pectineus
Quadriceps
Rectus Femoris
Vastus Medialis
Vastus Intermedialis
Vastus Lateralis
Adductors
Adductor Brevis / Longus
Adductor Magnus
Gracilis
Hamstrings
Biceps Femoris
Semitendinosus
Semimembranosus
Popliteus
Lower Leg
Tibialis Anterior
Peroneal Muscles
Peroneus Longus
Peroneus Brevis
Peroneus Tertius
Gastrocnemius
Soleus
Plantaris
Tibialis Posterior
Long Toe Extensors
Extensor Digitorum Longus
Extensor Hallucis Longus
Long Toe Flexors
Flexor Digitorum Longus
Flexor Hallucis Longus
Superficial Intrinsic Foot Muscles
Extensor Digitorum Brevis
Extensor Hallucis Brevis
Abductor Hallucis
Abductor Digiti Minimi
Flexor Digitorum Brevis
Deep Intrinsic Foot Muscles
Quadratus Plantae
Flexor Hallucis Brevis
Adductor Hallucis
First Dorsal interosseous

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