From Hip to Knee: The Essential Guide to the Sartorius Muscle
Table of Contents
What Is The Sartorius Muscle
The Sartorius is the longest muscle in the body! It is thin and begins at the lateral hip, crossing down to the medial Tibia. The Sartorius is considered to be part of the anterior thigh and is an extensor of the thigh.
Sartorius Muscle Function
The main function of the Sartorius is flex, abduct and externally rotate the thigh at the hip. At the knee, the Sartorius also functions to flex and internally rotate the leg.
Sartorius Origin And Insertion
Sartorius Origin
The Sartorius originates from the Anterior Superior Iliac Spine (ASIS).
Sartorius Insertion
The Sartorius inserts into the Proximal Tibia, underneath the Medial Condyle.
Sartorius Muscle Innervation
The Femoral Nerve innervates the Sartorius.
Sartorius Muscle Action
The Sartorius is involved in so many movements that involve the legs, which is not surprising given its wide range of functions. Some of the actions that the Sartorius contributes to are,
Climbing
Sitting cross-legged
Running
Walking
Bending over
Kicking
Tight Sartorius Muscle
There are a number of reasons why the Sartorius may become tight. To begin, repeated exercise without a proper warm-up or cool-down may result in tight muscles. Stretching is an important part of reducing muscle tightness and preparing the body for both movement and recovery. Another reason why you might be experiencing a tight Sartorius is remaining in the same position for long periods of time (i.e sitting cross-legged for a period of time). The Sartorius can also become tight from overuse, which when left untreated can become painful and develop into an injury.
Sartorius Muscle Pain
As previously mentioned, one source of pain in the Sartorius is from overuse of the muscle. Additionally, the Sartorius is part of the Pes Anserinus (also known as the Goose’s Foot). The Pes Anserinus is where the tendons of the Sartorius, Gracilis and Semitendinosis meet. Underneath the Pes Anserinus is a bursa that can become irritated from overuse of the tendons, and cause pain. Some symptoms include pain, tenderness and swelling of the knee. Other sources of pain in the Sartorius include blunt trauma from a contusion to the muscle or additional injury.
Sartorius Muscle Injuries
The sources of pain in the Sartorius that are listed above can also cause injury to the Sartorius. For instance, overuse of the Sartorius can lead to injury which results in pain. Other injuries that the Sartorius can succumb to include overstretching, and Sartorius Strains. If you injure the Sartorius, you may feel pain in the front of the hip or knee as the muscle crosses both joints.
Sartorius Muscle Strain
Sartorius strains are often the result of a tired muscle, that has been overstretched or overused. Sartorius strains can also occur suddenly from a quick change of direction or rapid load, which is often seen in sports like soccer. Rest, ice, compression and elevation are involved in the treatment of a Sartorius strain. When a strain to the Sartorius is left untreated, and you continue to apply load and pressure to the muscle, you risk tearing the Sartorius.
Sartorius Muscle Tear
A Sartorius tear can arise from ignoring a Sartorius strain, or from a sudden intense load or overstretching the muscle. It is not common to tear the Sartorius. Alternatively, one of the Hamstrings or muscles of the Quadriceps are more likely to tear than the Sartorius.
Sartorius Muscle Stretch
Here are a few stretches that will engage the Sartorius.
Sartorius Stretch
Begin on the floor in a 90-90 position with your knees pointing to the left. Let your torso lean backwards and use your left elbow as support. Squeeze the glute and elevate the right hip forwards. You will feel a stretch in the Sartorius and the lateral hip. Hold this position for 30 seconds and then switch sides.
Standing Sartorius Stretch
Cross your left leg behind your right leg. Put your hands on your hips and push your hips towards the left side. You will feel a stretch in the Sartorius. Hold this position for 30 seconds and then switch legs.
Pigeon Stretch
Sartorius Muscle Exercises
Banded March
Wrap a small resistance band around your feet and lie down flat on your back. Keep one leg extended, while you bring the opposite knee towards the chest. Proceed to alternate legs as if you are marching. Try to do 3 sets of 20 marches.
Lateral Band Walk
Wrap a resistance band just above the knee. Keep the back straight, and squat down just a tiny bit so there is a slight bend in the knee. Proceed to walk sideways with one foot leading the way, and the other leg following. Aim for 3 sets of 10 steps in each direction.
Cross Over Step Up
Using a bench or step, cross the outside leg over the body to step onto the bench. Bring the entire body up onto the bench so the inside foot makes contact with the bench. Leave your outside leg on the bench and step down from the bench with your inside leg. Once the inside leg touches the floor, drive through the outside leg to step back on top of the bench. Repeat this movement for 3 sets of 12 reps and repeat on the other side.
