GENERAL INFORMATION
The Lateral Rotator Group is a collection of muscles located in the hip region. These muscles work together to produce external rotation of the hip joint and contribute to stability as well as movement of the pelvis and lower limb.
ORIGIN
The muscles of the Lateral Rotator Group have various origins, including the pelvis, sacrum, ischial tuberosity (sit bone), and surrounding ligaments.
INSERTION POINT
These muscles are inserted into different points on the femur (thigh bone) as well as the hip joint, contributing to the external rotation and stabilisation of the hip.
MAJOR ARTERIES
The major arteries supplying the Lateral Rotator Group muscles include branches of the internal iliac artery, such as the inferior gluteal artery and the medial as well as lateral femoral circumflex arteries.
NEURAL INNERVATION
The nerves supplying the Lateral Rotator Group muscles originate from the sacral plexus. The specific nerves include the sciatic nerve (branches), the superior gluteal nerve, and the nerve to the obturator internus and superior gemellus muscles.
TRIGGER POINT
The trigger points can develop in various muscles of the Lateral Rotator Group, including the Piriformis muscle. Trigger points in the Piriformis muscle can cause pain that radiates down the back of the leg, mimicking sciatica.
CONCENTRIC FUNCTION
The concentric function of the Lateral Rotator Group muscles involves contracting the muscle fibres, resulting in external rotation of the hip joint. This action is important for movements such as walking, running, as well as pivoting.
ECCENTRIC FUNCTION
The eccentric function of the Lateral Rotator Group muscles occurs when the muscle fibres lengthen under tension. This function is crucial for controlled internal rotation of the hip during movements like lowering the leg from an externally rotated position.
ISOMETRIC FUNCTION
The isometric function of the Lateral Rotator Group muscles involves contracting and generating tension without changing their length. This function is essential for maintaining stability and controlling the position of the hip joint during weight-bearing activities.
RELATED MUSCLE SCIENTIFIC NAMES
- Piriformis: A key muscle in the lateral rotator group, responsible for external rotation and stabilisation of the hip.
- Gemellus superior: Assists in lateral rotation and stabilisation of the hip joint.
- Gemellus inferior: Works alongside the gemellus superior to support hip rotation and stability.
- Obturator internus: Contributes to external rotation and abduction of the hip.
- Obturator externus: Aids in lateral rotation and stabilises the hip joint.
- Quadratus femoris: Provides lateral rotation and helps stabilise the hip.
ANTAGONIST MUSCLES
- The antagonist muscles to the Lateral Rotator Group are the muscles involved in the internal rotation of the hip joint, including the muscles of the Adductor Group (adductor longus, adductor brevis, adductor magnus), Pectineus, as well as Gracilis.
COMMON INJURIES
- Piriformis syndrome: Compression or irritation of the sciatic nerve by the Piriformis muscle, resulting in symptoms similar to sciatica.
- Strains or tears: Overstretching or tearing of the Lateral Rotator Group muscles due to sudden or excessive force or repetitive movements.
- Tendinopathy: Inflammation or degeneration of the tendons surrounding the Lateral Rotator Group muscles.
EXERCISES
- Clamshells: To strengthen the lateral rotators, lie on your side and lift the top knee while keeping the feet together.
- Side-lying leg lifts: Lie on your side and lift the top leg to target the lateral rotators.
- External rotation with resistance bands: Use resistance bands to perform hip external rotation exercises.
- Bridge with external rotation: Perform a bridge exercise and add external rotation to engage the lateral rotators.
- Standing hip external rotation with cable machine: Use a cable machine to perform standing hip external rotations.
STRETCHES
- Seated piriformis stretch: Sit with one leg crossed over the other and gently pull the knee towards the opposite shoulder.
- Supine figure 4 stretch: Lie on your back, cross one ankle over the opposite knee, and pull the leg towards your chest.
- Seated hip external rotation stretch: Sit with your legs bent and gently press the knees inward.
- Standing cross-leg stretch: Stand with one leg crossed over the other and bend forward to stretch the lateral rotators.
- Pigeon pose stretch: Perform a yoga pose that stretches the hip rotators and gluteal muscles.