The vastus lateralis muscle is one of the components of the quadriceps femoris, or quadriceps, which, in turn, is the largest muscle mass in the human body. Due to the importance of its functions, it is necessary to know how to strengthen this muscle, as well as avoid injury.
General anatomical information
Due to the peculiarities of human life, his lower limbs have the most significant load, which is the reason for the special development of his femoral muscles. The muscles of the thighs support the human body in an upright position, are involved in the process of walking, it is they who have the stress when running, jumping and other physical activities. In order to cope with all the functions assigned to them, the femoral muscles in the process of evolution have grown together into large groups, united by common tendons.
Thus, the vastus lateralis muscle belongs to the quadriceps femoris, which is referred to as the anterior thigh muscles.
The vastus lateral muscle is located on the anterolateral surface of the thigh and is one of the largest in its group. Its beginning falls on the femur in the region of the hip joint. The lower part of the muscle is attached to the lower leg, passing into the tendon of the quadriceps muscle and, together with others, form a ligament that supports the patella.
Exercise for muscle development
The main physiological function of the vastus lateralis muscle, the exercises for which will be described below, is knee flexion. Accordingly, for its development and strengthening, any movements in which there are flexion-extension of the legs are suitable.
One of the options for a set of exercises to strengthen the lateral femoral muscle:
- Squats. It is worth paying attention to the technique of performing the exercise: the back should remain flat, the knees and socks are slightly turned to the sides, it is necessary to squat to a position in which the thigh is parallel to the floor. If classes last more than a month and take place in the gym, you can switch to squats with weights (barbell, bodybar, etc.).
- Lunge forward or backward, in place or in motion. It is also important to keep your back straight, the knee of the leg that is behind should touch the floor. The exercise can be performed both without sports equipment and using kettlebells, dumbbells or a barbell.
- Stepping onto the platform. As a platform, you can use any elevation - a chair, a bench, etc. You can step onto the cabinet with your feet alternately orwork first with one foot, then the other.
- Pistol exercise. It is a squat on one leg with the other extended forward.
- Row with an expander. It is carried out in the supine position. With one foot, you need to hook on the expander tape and bend it at the knee, despite the resistance of the simulator.
- Squats with one leg on the pedestal. The passive leg is laid back and fixed on an elevation, which can be anything (table, chair, etc.). On the second, working leg, squats are performed.
- Jumping. To perform this movement, you need to crouch and jump out of this position with force.
- Jumping with alternating legs. From a standing position, you need to jump, and then take a position as with lunges. During the next jump, the position of the legs must be changed.
- Spreading the legs. If it is possible to train in the gym, there is a special simulator for this exercise. At home, an expander is suitable. In a prone position with a tape just above the knees, it is necessary to spread the legs as much as possible, without tearing the feet apart.
To avoid pain after training, it is necessary to stretch the muscles that were most involved in the exercises.
Causes of pain in the lateral thigh muscle
If you experience muscle pain, including in the vastus lateralis muscle, you should consult a traumatologist for examination. Among the most common causes of muscle pain are doctorsThey are called breaks and sprains. Such problems arise as a result of heavy physical exertion, intense sports, inaccurate falls, due to blows.
Treatment of muscle problems
If the lateral broad muscle of the thigh hurts, the following methods are used to treat it:
- magnetotherapy (low and high intensity);
- ultraviolet irradiation of the injured area;
- diadynamic therapy (impact on the damaged muscle with a full-wave current);
- inductothermia - used to eliminate the consequences of trauma such as bruising and hemorrhage;
- paraffin therapy - also used in the post-traumatic period;
- cryotherapy (cold treatment).
All of the above methods are used in a hospital with serious muscle injuries. If the damage is minor, you can limit yourself to treatment at home with the use of cold, a tight bandage that limits mobility, and ointments with an anti-inflammatory effect.
The duration of treatment and recovery period depends on the severity of the injury, the age of the patient, the general state of his he alth and the time of treatment.
Prevention of painful conditions
To prevent stretching and tearing of the lateral thigh muscle, it is important to follow a few recommendations:
- train your muscles regularly, as the more prepared they are for stress, the less likely they are to pull;
- in everyday life and in the gym do not burden yourselfexcessive;
- before starting a workout, any muscle needs to be warmed up;
- beware of falls, sudden movements.
In a word, in order to stay he althy, you need to correctly assess your capabilities, keep your muscles in good shape and avoid unnecessary risks.
