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What are the best ways to take care of our thighs?

Thigh problems Thigh problems can cause a range of symptoms including pain, swelling and bruising. In many cases, new or flare-up of long-standing thigh problems should begin to settle within 6 weeks without the need to see a healthcare professional. When to seek help Speak to a healthcare professional as soon as possible if you have difficulty putting any weight at all on your leg. What causes thigh problems? Thigh problems can be the result of an injury caused by: overstretching or twisting during activities or sport a fall a direct blow to the thigh Pain on the outside of your thigh may also come on for no apparent reason. Can this cause problems anywhere else? You may feel some pain in the muscles around your hip, knee or calf. This should improve as your thigh problem gets better. Occasionally, problems felt in your thigh can be caused by a back problem even though you don’t feel pain in your back. People with this sort of problem often describe the pain as: pins and needles sharp hot or burning Self-help Keeping active is an essential part of your treatment and recovery and is the single best thing you can do for your health. Being physically active can: maintain your current levels of fitness – even if you have to modify what you normally do, any activity is better than none keep your other muscles and joints strong and flexible prevent a recurrence of the problem help you aim for a healthy body weight Avoid sports or heavy lifting until you have less discomfort and good movement. Remember to warm up fully before you start sporting activities. Exercises to help with thigh problems Resting or moving? Within the first 24 to 48 hours after a thigh problem you should try to: rest your leg but avoid long spells of not moving at all move your leg gently for 10 to 20 seconds every hour when you are awake After 48 hours: try to use your leg more – exercise really helps your thigh and can relieve pain do whatever you normally would and stay at, or return to work – this is important and is the best way to get better lead with your good leg when going upstairs to reduce the strain on your thigh lead with your problem leg when going downstairs to reduce the strain on your thigh use a handrail (if available) when going up and downstairs Pain treatments Pain medication can help to reduce the pain and help you move more comfortably, which can help your recovery. Speak to your community pharmacist or other healthcare professional about taking medication or other methods of pain relief. It’s important to take medication regularly. More about taking painkillers Work It’s recommended you stay at or return to work as quickly as possible during your recovery. You don’t need to be pain and symptom-free to return to work.

Thigh The thigh bears much of the load of the body’s weight when a person is upright. It contains many muscles and nerves but only has one bone, the femur, which is the longest and strongest bone in the human body. The four muscles that make up the quadriceps are the strongest and leanest of all muscles in the body. These muscles at the front of the thigh are the major extensors (help to extend the leg straight) of the knee. They are: Vastus lateralis Vastus medialis Vastus intermedius Rectus femoris These four muscles come together to form a single tendon, which inserts into the patella, or kneecap. Other muscles of the anterior (front) thigh include the pectineus, sartorius, and theiliopsoas, which is made up of the psoas major and iliacus. Muscles in the medial thigh help to bring the thigh toward the midline of the body and rotate it. These muscles are the adductor longus, adductor brevis, adductor magnus, gracilis, and the obturator externus. The hamstrings are three muscles at the back of the thigh that affect hip and knee movement. They begin under the gluteus maximus behind the hipbone and attach to the tibia at the knee. They are: Biceps femoris Semimembranosus Semitendinosus Nerve supply to the thigh comes from various lumbar and sacral nerves via the femoral, obturator, and common peroneal nerves. The tibial and sciatic nerves also supply parts of the thigh. The only bone in the thigh is the femur, which extends from the hip to the knee. It can resist forces of 1,800 to 2,500 pounds, so it is not easily fractured. Branches of the femoral artery supply the thigh with oxygen-rich blood. The femoral artery is divided into a superficial, deep, and common arteries, and these further divide into branches, including the medial and lateral circumflex arteries. The largest branch of the femoral artery is the deep femoral artery, also called the profunda femoris. The femoral vein runs alongside the femoral artery and also has many branches. It takes oxygen-depleted blood from the thigh on a path back toward the heart. Common problems with the thigh are often the result of participation in sports or repetitive movements. These include: Muscle strains (pulls or tears) Muscle cramps Contusions (bruises) Tendonitis (inflammation of a tendon) Sciatica (pain from the sciatic nerve)

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