Muscle Breakdown: Rectus Femoris
Table of Contents
What Is the Rectus Femoris
The Rectus Femoris is one of the four muscles that make up the Quadriceps. It is superficial to the Vastus Intermedius, which is also one of the four muscles that comprise the Quadriceps. The Rectus Femoris runs straight down the middle of the femur and is involved in creating movement at the hip and at the knee.
Rectus Femoris Muscle & Cadaver
Rectus Femoris Function
The Rectus Femoris is the only muscle of the Quadriceps that crosses the hip. This means that the Rectus Femoris is responsible for knee flexion and assists the Iliopsoas in flexion of the hip.
Rectus Femoris Origin And Insertion
Rectus Femoris Origin
The Origin of the Rectus Femoris is the Anterior Inferior Iliac Spine and the Ilium above the Acetabulum of the hip.
Rectus Femoris Insertion
The Insertion of the Rectus Femoris is the Quadriceps tendon into the Patellar Tendon and further into Tibial Tuberosity.
Rectus Femoris Action
Since the Rectus Femoris is involved in both knee and hip flexion, it is important in actions such as kicking due to the flexion at the knee and the hip. This makes the Rectus Femoris an important muscle in many sports such as soccer and swimming.
Rectus Femoris Innervation
The Rectus Femoris is innervated by the Femoral Nerve.
Rectus Femoris Pain
Of all of the muscles in the Quadriceps, the Rectus Femoris is the most likely to receive a muscle strain. A muscle strain can be the result of repetitive overloading, forceful eccentric contractions or excessive stretching. Often, athletes involved in sports such as soccer and football will have strains in their Rectus Femoris. This is because the muscle crosses two joints which makes it vulnerable to a strain caused by over-stretching or sudden impact.
There are different grades of muscle strains depending on the severity of pain and if there is a tear in the muscle. The grades start at 1 (the least severe) to 3 (the most severe). If you suspect that you have a muscle strain, see your doctor immediately so they can diagnose your injury and prevent a mild strain from evolving into something serious.
Rectus Femoris Tear
A muscle strain can quickly become a muscle tear if you ignore your symptoms and continue to participate in sports or activities. A muscle tear is considered to be a grade 3 strain, where the tendon or muscle has been completely ruptured. Symptoms of a muscle tear in Rectus Femoris include bruising, swelling and often the athlete will be unable to bear weight on that leg.
If there a complete tear of the Rectus Femoris, sometimes surgery will be necessary to repair the muscle. Depending on the length and depth of the tear, healing time can also vary from 2-4 weeks or more. During this time, you will need to rest, apply ice and heat to the area and use crutches to get around. Painkillers may also help to provide comfort to the athlete and physical therapy can help to speed up recovery.
After the tear in the Rectus Femoris has healed and you have been cleared to return to activity by your doctor, extra precaution should be taken be returning to sport. A proper warm-up of the Quadriceps will be essential in preventing the re-tearing of the Rectus Femoris. As well, taking time to re-strengthen the Rectus Femoris before returning to sport can be advantageous in preventing future injury.
Rectus Femoris Tendon
The Rectus Femoris is a fusiform muscle. This means that the muscle belly is surrounded by a tendon on either side of the muscle. The Rectus Femoris Tendon is at the top of the muscle and originates from the hip. Sometimes, an avulsion fracture can occur at the Rectus Femoris Tendon where the tendon tears and pulls a piece of the bone away with it. This type of fracture often is the result of intense activities involving running or jumping.
Symptoms of a Rectus Femoris Tendon strain include sharp pain, bruising, swelling and tenderness at the hip. Your Doctor or Physical Therapist can diagnosis a strain or fracture to the Rectus Femoris Tendon and provide you with an appropriate recovery plan. It can be hard to rest and stay away from sport, however straying off your recovery plan will only make the recovery process longer, be patient!
Rectus Femoris Exercises
Keep reading below for exercises that will engage the Rectus Femoris,
Jump Squat
Straight Leg Raise
Jump Squat
The Jump Squat is a great bodyweight exercise to engage the Rectus Femoris as it involves flexion of the knee and the hip. Perform a squat as usual, when you are coming out of the deepest part of the squat, use your arms and legs to create momentum to propel yourself into the air. Continue to alternate between jumping and squatting.
Straight Leg Raise
Lie down on your back with your legs extended and arms beside you. Raise one leg up towards the sky as high as you can. Slowly lower the leg back down to the starting position. You can add an ankle weight or resistance band to increase the intensity of the exercise.
Rectus Femoris Stretch
Learn about the following stretches that will target your rectus femoris,
