Muscle Breakdown: Semitendinosus
Table of Contents
What Exactly Is the Semitendinosus
The Semitendinosus is one of three muscles that comprise the muscle group of the Hamstrings. It is a fusiform muscle that has a long tendon at the point of insertion. The Hamstring muscle group and is located in the back of the thigh.
Semitendinosus Muscle & Semitendinosus Cadaver
if you are looking at the posterior thigh of a Cadaver, the Semitendinosus is the middle of the three long muscles that run down the thigh.
Semitendinosus Function
The Semitendinosus has many important functions. Since the muscle attaches at the hip and the leg, it produces movement that impacts both joints. This includes,
Extends and internally rotates the thigh
Flexes and internally rotates the leg
Stabilizes Pelvic Girdle
Stabilizes the Knee
Semitendinosus Origin And Insertion
Semitendinosus Origin
The Semitendinosus originates from the Ischial Tuberosity on the hip.
Semitendinosus Insertion
The Semitendinosus inserts into the proximal end of the Tibia.
Semitendinosus Action
The Semitendinosus helps the Hamstrings to produce movements such as,
Walking
Running
Squatting
Jumping
Semitendinosus Location
The Semitendinosus is located in the posterior, medial thigh. It is superficial to the Semimembranosus, which is also part of the Hamstrings.
Semitendinosus Pain
Pain in the Semitendinosus can be caused by an overuse injury that results in tendinosis. When the muscle has been engaged too much over a long period of time, small tears can occur in the tendon causing pain, swelling and inflammation. Common signs of tendinosis pain can include:
Weakness of the Semitendinosus
Aching, throbbing or radiating pain
Stiffness in the Semitendinosus and the knee
Swelling and Inflammation of the Semitendinosus or Semitendinosus tendon
Symptoms of tendinosis tend to get worse over time and with muscle use. Your symptoms can also be more extreme after long periods of sitting or sleeping, when the Semitendinosus is not engaged. Your doctor can diagnose tendinosis with an x-ray or MRI. Treatment might include rest, heat, ice and elevation or anti-inflammatories.
Semitendinosus Innervation
The Semitendinosus is innervated by the Tibial Division of the Sciatic Nerve.
Semitendinosus Injury
If you believe that you have tendonitis in the Semitendinosus, and have been cleared by your doctor to begin physical activity, try these stretches to promote recovery of the Semitendinosus:
Single Leg Windmill
Nordic Hamstring Stretch
Single Leg Windmill
Keep the injured leg straight and rest the uninjured leg on a chair behind you. Gently lean forwards at the hips so your back is parallel to the floor. Hold this position for 30 seconds.
Nordic Hamstring Stretch
Kneel on the floor with your feet behind you. You may wish to have someone hold your feet down. Slowly lower your torso towards the floor, and hold the stretch for 30 seconds
Semitendinosus Tendon
The tendon of the Semitendinosus joins with the Gracilis and Sartoris to form the Pes Anserinus (also known as the Gooses Foot). This area in the medial knee is often the source of chronic knee pain or Pes Anserine Bursitis. This condition results in inflammation, pain and tenderness and can be caused by overuse.
This type of bursitis can be confused with other forms of pain in the knee such as Patellofemoral Syndrome or Osteoarthritis. It is important to see your doctor when the first signs of pain occur to receive a diagnosis and avoid further injury. For treatment, non-steroidal anti-inflammatories may be suggested by your doctor, as well as physical therapy.
Semitendinosus Tendonitis
Semitendinosus Tendonitis occurs when the tendons of the Semitendinosus become irritated and inflamed. This is the result of overuse of the muscle, which creates tiny micro-tears in the tendon. Symptoms of Semitendinosus Tendonitis include swelling, pain, bruising, decreased range of motion and joint stiffness. Symptoms can vary between individuals and can be most prominent after activity. Pain can also radiate to different areas of the body such as the knees, hips or down the leg.
MRI scans and X-rays are used to diagnose Semitendinosus Tendonitis. Treatment is conservative and includes ice, rest, compression and elevation. Anti-inflammatories can also be used to reduce swelling. The recovery time for Semitendinosus Tendonitis can be about 6 weeks, and it may take about one week until the most severe symptoms subside.
Semitendinosus Tendon Strain
A strain to the Semitendinosus Tendon can occur from a sudden overstretching of the muscle. The symptoms and treatment for a Semitendinosus Tendon Strain are similar to Semitendinosus Tendinopathy and include pain with palpation and loss of function of the Semitendinosus.
A Physiotherapist can help in your recovery plan by providing stretching and range of motion exercises to help strengthen the muscle. They can also use different treatment modalities to help with the recovery process.
Semitendinosus on Model
If you are looking for the Semitendinosus on a Model, you should start by examining the posterior thigh. You will see three long muscles that run down the back of the thigh. The Semitendinosus is the middle of the three muscles.
Semitendinosus Exercises
Semitendinosus Exercises can include the Romanian Deadlift, Leg Press and Leg Curl. Overall, exercises that engage any muscle of the Hamstring group will also engage the Semitendinosus, so do not be afraid to try others
Semitendinosus Stretch
Try these stretches to lengthen the Semitendinosus:
Semitendinosus Workout
If you are looking for a Semitendinosus Workout, you will actually receive an entire workout for the Hamstrings! All of the muscles of the Hamstrings work together to produce movement, so when you strengthen one muscle, you will most likely be strengthening them all.
A Semitendinosus Workout can consist of the following exercises:
Leg Curl
Leg Press
Depending on what your exercise goals are, the number of reps, sets and load you use will change. If you are just starting to work out and lift weights, try beginning with 3 sets of 10-12 reps. You can incorporate Semitendinosus Workouts into your leg day exercise routine to ensure that the strength in your legs is well rounded.
