Activities and Sports

Activities and Sports Guide

Aerobic exercise: gluteus medius, soleus

Athletics, extreme/vigorous: any muscle

lower body, in particular: piriformis, sartorius, gluteal group, quadriceps

femoris, adductor group

upper body, in particular: levator scapulae, scalene muscles, infraspinatus,

supraspinatus

Athletics, when out of shape: any muscle

lower body, in particular: piriformis, sartorius, rectus femoris, vastus

medialis, psoas, tensor fasciae latae, gluteus medius and minimus,

adductor group, quadriceps femoris, hamstrings, gastrocnemius,

soleus,

upper body, in particular: trapezius, levator scapulae, supraspinatus,

infraspinatus

Backpack carrying:

heavy load: sternocleidomastoid, trapezius, levator scapulae, scalene

muscles, pectoralis major, pectoralis minor, serratus anterior, gluteus

medius, quadriceps femoris, flexor digiti minimi brevis

walking downhill with load: gluteus medius, tensor fasciae latae, hamstrings,

quadriceps femoris, popliteus, tibialis anterior

Ball throwing and pitching: rhomboids, supraspinatus, infraspinatus, teres minor,

subscapularis, deltoid, latissimus dorsi, teres major, coracobrachialis; flexor digitorum of the hand, interossei of the hand

Ballet, difficult arabesque and/or reduced turnout: iliopsoas

Baseball:

batting: contralateral rectus femoris, ipsilateral soleus

grasping: flexor digitorum, interossei of the hand

throwing: latissimus dorsi, teres major, coracobrachialis, supraspinatus,

infraspinatus, teres minor, subscapularis, rhomboids, deltoid, flexor

digitorum, interossei of the hand, contralateral rectus femoris,

ipsilateral soleus

Basketball: quadriceps femoris, sartorius, gracilis, soleus

Bicycling: see “Cycling”

Carrying baby or child:

in arms: brachialis, coracobrachialis

on hip: gluteus medius, deep spinal muscles, quadratus lumborum, serratus

posterior inferior, superficial spinal muscles, latissimus dorsi

Carrying heavy load on the back: sternocleidomastoid, trapezius, levator scapulae,

scalene muscles, pectoralis major, pectoralis minor, serratus anterior, gluteus

medius, flexor digiti minimi brevis

Carrying heavy object on one side only (i.e. suitcase): supraspinatus, semimembranosus, semitendinosus

Carrying purse or other heavy strapped object:

on one shoulder: trapezius, levator scapulae, scalene muscles

on forearm: brachialis

Childbirth: abdominal muscles, iliopsoas, intrapelvic muscles, posterior cervical

muscles

Chilling draft on neck: splenius cervicis, splenius capitis, levator scapulae

Chin-ups: brachialis, serratus anterior

Chopping wood: supraspinatus, infraspinatus, teres minor, subscapularis, latissimus

dorsi, teres major

Clarinet playing: lateral pterygoid, suprahyoid group, infrahyoid group; and, in arm

that supports instrument (possible numbness in thumb): brachialis, extensor

carpi radialis longus, brachioradialis, supinator, opponens pollicis

Climbing (sport): see Rock climbing.

Climbing stairs:

ascending difficult: vastus intermedius, soleus

descending difficult: rectus femoris, soleus

painful, front of thigh: vastus intermedius

too much: adductor magnus, tibialis anterior, peroneal group, gastrocnemius

Computer use:

arm or hand pain: brachialis, serratus anterior, extensor carpi radialis longus,

extensor carpi radialis brevis, extensor carpi ulnaris, extensor

digitorum of the hand, extensor indicis

arms held out in front for long periods: trapezius, pectoralis major,

rhomboid, supraspinatus, infraspinatus, deltoid, brachialis

burning pain in mid-back: trapezius (point 3, 4)

grasping and clicking mouse: interossei of the hand

head forward: sternocleidomastoid, scalene muscles, longus colli, trapezius,

levator scapulae

no arm support: trapezius, levator scapulae, supraspinatus, infraspinatus,

brachialis

mid-back pain due to twisting torso while typing: deep spinal muscles

prolonged sitting: gluteus minimus

Conductors (orchestra), “tennis elbow” in baton hand: extensor carpi radialis longus

Construction or carpentry work: brachialis, extensor carpi ulnaris, pronator teres

and pronator quadratus, opponens pollicis, flexor digitorum of the hand,

interossei of the hand

Cracking nuts or ice between the teeth: masseter

Cycling: sartorius, quadriceps femoris, biceps femoris, gastrocnemius, soleus

Deep knee bends: vastus intermedius, other quadriceps

Diving, hitting head-first: posterior cervical muscles

Dog walking, with dog pulling on leash: supraspinatus

Driving:

accelerator pedal angled, excessively horizontal or vertical: gastrocnemius,

extensor digitorum longus, extensor hallucis longus

driving prolonged hours or frequently: iliopsoas, tibialis anterior, extensor

digitorum longus, extensor, hallucis longus, gluteus minimus, tensor

fasciae latae

grasping steering wheel for a long time: supraspinatus, infraspinatus, flexor

digitorum of the hand, interossei of the hand

holding top of steering wheel for a long time: trapezius, pectoralis major

without cruise control (prolonged stationary position): piriformis, gluteus

minimus, gastrocnemius, tensor fascia latae, adductor group

without power steering: teres major

Flute playing: lateral pterygoid, suprahyoid group

Football:

kicking: quadriceps femoris, hamstrings, pectineus, popliteus, extensor

hallucis longus, extensor digitorum longus

throwing: rhomboids, latissimus dorsi, teres major, coracobrachialis

grasping: flexor digitorum of the hand, interossei of the hand

Frisbee throwing: extensor carpi radialis longus

Gardening: quadriceps femoris, quadratus lumborum, latissimus dorsi

Golf: supraspinatus, infraspinatus (non-dominant side), teres minor, subscapularis,

coracobrachialis, extensor carpi radialis longus; for grasping the club: flexor

digitorum of the hand, interossei of the hand; lower body: soleus

“Golfer’s elbow:” triceps brachii (middle medial head, point 5), extensor carpi

radialis longus; also see “Tennis Elbow”

Groin pull (deep ache in groin): pectineus, psoas, gracilis, adductor group

Guitar playing: interossei of the hand

Gum chewing: masseter, temporalis, medial pterygoid, lateral pterygoid

Gymnastics: supraspinatus, infraspinatus, teres minor, subscapularis latissimus

dorsi, teres major, serratus anterior, quadriceps femoris, adductor group,

pectineus, hamstrings

Hand, repetitive twisting or gripping: extensor indicis, flexor digitorum, interossei

Hand tool use:

grasping: brachialis, extensor carpi ulnaris, flexor digitorum, interossei

screwdriver: pronator teres and pronator quadratus, opponens pollicis

Hiking, see Walking.

Horseback riding: pectineus, adductor longus, adductor brevis, adductor magnus,

iliopsoas, sternocleidomastoid, scalene muscles

Jogging, uphill: gastrocnemius; landing on forefoot: soleus

Jumping: soleus, sartorius, hamstrings; landing hard on feet: tensor fasciae latae

Knee extensions with weight at ankle: quadriceps femoris

Kneeling, prolonged or frequent: vastus medialis

Leg-lifts: abdominal muscles, iliopsoas; gluteus maximus, rectus femoris

Lifting:

arms hanging straight down: supraspinatus

arms in front, palms up: coracobrachialis

heavy weight: quadratus lumborum intrapelvic, iliopsoas,

sternocleidomastoid, deltoid

knees bent: gluteus maximus, rectus femoris

repetitive, leaning forward: gluteus maximus

sudden overload poorly coordinated: deep spinal muscles, superficial spinal

muscles

weights, excessively heavy: splenius cervicis, splenius capitis, levator

scapulae

Massage therapist: scalene muscles, trapezius, brachialis, extensor carpi radialis

longus, supinator, brachioradialis, flexor digitorum (especially for trigger

fingers), opponens pollicis, interossei of the hand

Oboe playing: lateral pterygoid, suprahyoid group, infrahyoid group; and, in arm

that supports instrument (possible numbness in thumb): brachialis, extensor

carpi radialis longus, brachioradialis, supinator, opponens pollicis

Out of shape, working out too hard: piriformis, sartorius, rectus femoris, vastus

medialis, psoas, tensor fasciae latae, gluteus medius and minimus, adductor

group, quadriceps femoris, hamstrings, gastrocnemius, soleus

Overhead work, such as painting: sternocleidomastoid, supraspinatus,

infraspinatus

Painting overhead: sternocleidomastoid, supraspinatus, infraspinatus, suboccipitals

muscles, posterior cervical muscles

Piano playing:

arm and shoulder stiffness or pain: trapezius, extensor carpi radialis longus,

interossei of the hand

mid-back, oppressive or burning pain: trapezius (midway on edge of lower

part, point 3, and under spine of scapulae, point 4)

Pitching: rhomboids, supraspinatus, infraspinatus, teres minor, subscapularis,

deltoid, latissimus dorsi, teres major, coracobrachialis; flexor digitorum of

the hand, interossei of the hand

Pull-ups: latissimus dorsi

Pulling ropes or pulleys (as with gym equipment, sailing) with excessive weight:

scalene muscles, splenius cervicis, splenius capitis, levator scapulae,

latissimus dorsi

Push-ups: coracobrachialis, serratus anterior

Reading:

excessively, with chin down, head forward: sternocleidomastoid, scalene

muscles, longus colli, trapezius, levator scapulae, posterior cervical

muscles

in bed, with head turned to one side: scalene muscles, sternocleidomastoid

poor acuity, causing squinting: occipitalis

Rock climbing:

arm and shoulder and pain: coracobrachialis

grasping: flexor digitorum of the hand, interossei of the hand

lower body pain or stiffness: tensor fasciae latae, rectus femoris, vastus

intermedius, adductor magnus, tibialis anterior, peroneal muscles,

gastrocnemius, soleus, extensor digitorum brevis, extensor hallucis

brevis, interossei of the foot

over-exertion: iliopsoas

Rowing: supraspinatus, infraspinatus, teres minor, subscapularis rhomboids,

latissimus dorsi, teres major, flexor digitorum

Running:

Achilles tendon pain: tibialis posterior

arch pain:

back of knee pain: popliteus

downhill: adductor group, pectineus, popliteus

excessive: extensor digitorum longus, extensor hallucis longus

foot pain on dorsal (top) side: extensor digitorum brevis, extensor hallucis

brevis, interossei of the foot

foot pain on plantar surface: tibialis posterior

heel pain: soleus, tibialis posterior

hip or lateral thigh pain, especially with pronated foot: tensor fasciae latae

knee pain (in back), especially when running downhill: popliteus, plantaris,

tibialis anterior, peroneus longus, peroneus brevis

knee pain (lateral and along thigh): vastus lateralis, biceps femoris, gluteus

minimus, fibular collateral ligament

knee pain (medial and in front): vastus medialis, gracilis

“runner’s gut:” rectus abdominis, external oblique, transversus abdominis,

iliocostalis thoracis, multifidi, quadratus lumborum, pyramidalis

sand or soft ground: gluteus medius, extensor digitorum longus, extensor

hallucis longus, flexor digitorum longus, flexor hallucis longus

slanted surface, such as a crowned road or beach: quadratus lumborum,

tensor fasciae latae, flexor digitorum longus, flexor hallucis longus,

abductor digiti minimi, abductor hallucis, flexor digitorum brevis,

extensor digitorum brevis, extensor hallucis brevis

“stitch” in side: diaphragm, serratus anterior

toe pain: extensor digitorum longus, extensor hallucis longus

uneven ground: tibialis posterior, flexor digitorum longus, flexor hallucis

longus, abductor digiti minimi, abductor hallucis, flexor digitorum

brevis, extensor digitorum brevis, extensor hallucis brevis

uphill: tensor fasciae latae, adductor group, pectineus

without appropriate support for Morton foot structure: tensor fasciae latae

worn-out or unsupportive shoes: flexor digitorum longus, flexor hallucis

longus

Sailing, pulling on ropes: scalene muscles, splenius cervicis, splenius capitis, levator

Scapulae

Saxophone playing: lateral pterygoid, suprahyoid group, infrahyoid group; and, in

arm that supports instrument (possible numbness in thumb): brachialis,

extensor carpi radialis longus, brachioradialis, supinator, opponens pollicis

Scissor use causing pain: flexor digitorum profundus, flexor digitorum superficialis

Scrubbing floors: quadratus lumborum

Sewing or needlepoint: trapezius, semispinalis capitis, longissimus capitis,

semispinalis cervicis, multifidi, opponens pollicis, extensors and flexors of

the forearm, interossei of the hand; biting off thread: masseter

Singing, voice tightness: masseter, mylohyoid, digastric, longus colli

Sit-ups: iliopsoas, rectus femoris

Skating without good ankle support: soleus

Skiing:

high velocity impact or fall: quadriceps femoris

knee pain: popliteus, plantaris

lower body: adductor magnus, quadriceps femoris

poling, excessive: infraspinatus

stemming during downhill turns producing pain: adductor magnus

upper body: supraspinatus, infraspinatus, teres minor, subscapularis, deltoid

without good ankle support: soleus

Soccer: quadriceps femoris, hamstrings, popliteus, plantaris, extensor digitorum

longus, extensor hallucis longus

Spectator, turning head repeatedly or prolonged: levator scapulae

Squats or squatting: quadriceps femoris, peroneus longus, peroneus brevis

Standing:

difficult, possibly painful in groin: iliopsoas, gluteus minimus, quadratus

lumborum

on one leg for long periods: gluteus medius

prolonged: gluteus medius, gluteus minimus

standing after sitting difficult or painful: gluteus minimus, gluteus medius,

longissimus thoracis, quadratus lumborum, semimembranosus,

vastus intermedius

standing up from deep-seated chair, causing pain in low back: iliopsoas

unable to stand due to stabbing low-back pain: quadratus lumborum

“Stitch” in side from exertion: diaphragm, serratus anterior

Suspenders, wearing: upper trapezius

Swimming:

upper body: supraspinatus, infraspinatus, teres minor, subscapularis, deltoid,

serratus anterior, levator scapulae, scalene muscles, latissimus dorsi

lower body: biceps femoris, gluteus maximus (flutter kick), gastrocnemius

(with toes pointed)

Telephone use, holding phone with shoulder: trapezius, levator scapulae,

sternocleidomastoid

Tennis: brachialis, levator scapulae, supraspinatus, infraspinatus, teres minor,

subscapularis, deltoid, latissimus dorsi, teres major, coracobrachialis,

extensor carpi radialis longus, brachioradialis, supinator, flexor digitorum,

pronator teres, pronator quadratus, serratus anterior, gluteus medius,

gluteus minimus, soleus

Throwing ball: rhomboids, supraspinatus, infraspinatus, teres minor, subscapularis,

deltoid, latissimus dorsi, teres major, coracobrachialis; flexor digitorum of

the hand, interossei of the hand

Thumb sucking after infancy: medial pterygoid, lateral pterygoid, masseter

Touching toes impossible: gluteus maximus

Track, hurdles: semitendinosus, semimembranosus

Violin playing: lateral pterygoid, splenius cervicis, trapezius, supraspinatus,

brachioradialis, supinator, opponens pollicis, extensor carpi radialis longus,

interossei of the hand

Volleyball: supraspinatus, teres minor, sartorius, gracilis, soleus

Walking:

Achilles tendon pain: tibialis posterior

back of knee pain: popliteus, plantaris, gastrocnemius, biceps femoris

back pain: quadratus lumborum

bent at hip: tensor fasciae latae, vastus intermedius, vastus lateralis

calf pain after walking a fixed distance: gastrocnemius, soleus

climbing up stairs painful: quadratus lumborum

dog-walking, with dog pulling on leash: supraspinatus

downhill, pain in front of thigh: vastus intermedius

downhill, pain on lateral aspect: popliteus

down stairs or downhill, pain in buttocks, hip: gluteus maximus

dragging foot: piriformis

excessively: gluteus minimus, tensor fasciae latae

fast, vigorous: gluteus minimus, quadriceps femoris

foot pain in dorsal (top) side: extensor digitorum brevis, extensor hallucis

brevis, interossei of the foot

foot pain on plantar surface: tibialis posterior, flexor digitorum longus,

heel pain: soleus, tibialis posterior, gastrocnemius

knee pain, walking downhill: popliteus, plantaris

knee pain, walking uphill or on a slanted surface: gastrocnemius

limitation due to painful or numb feet: quadratus plantae, flexor digitorum

brevis, lumbricals, adductor hallucis, flexor hallucis brevis, interossei

limping from pain during walking: hamstrings

hip pain: gluteus medius, gluteus minimus, piriformis, quadratus lumborum,

tensor fascia latae

rough or uneven ground: gluteus medius, gluteus minimus, tibialis anterior,

tibialis posterior, flexor digitorum longus, flexor hallucis longus,

abductor digiti minimi, flexor digiti minimi brevis

sand or soft ground: gluteus medius, extensor digitorum longus, extensor

hallucis longus, flexor digitorum longus, flexor hallucis longus,

quadratus plantae, flexor hallucis brevis, adductor hallucis, flexor

digiti minimi brevis, interossei

slanted surface, such as a crowned road or beach: quadratus lumborum,

tensor fascia latae, tibialis anterior, tibialis posterior, gastrocnemius,

soleus, abductor digiti minimi, abductor hallucis, flexor digitorum

brevis, extensor digitorum brevis, extensor hallucis brevis

splay-footed: gluteus medius, tensor fasciae latae, vastus medialis, peroneus

longus, peroneus brevis, tibialis posterior, abductor hallucis, adductor

hallucis, flexor hallucis brevis (Morton’s footstructure)

strenuous: tibialis anterior, peroneus longus, peroneus brevis, flexor

digitorum longus, flexor hallucis longus

swinging arms excessively: supraspinatus

unable to walk: piriformis

unable to walk fast: tensor fascia latae

uncertain footing: soleus

uneven ground: tibialis posterior, flexor digitorum longus, flexor hallucis

longus, abductor digiti minimi, abductor hallucis, flexor digitorum

brevis, extensor digitorum brevis, extensor hallucis brevis

up steep grade: gastrocnemius

uphill: quadratus lumborum, gluteus maximus, tensor fasciae latae, rectus

femoris, gastrocnemius, soleus

without appropriate support for Morton foot structure: tensor fasciae latae

worn-out or unsupportive shoes: flexor digitorum longus, flexor hallucis

longus

Weeding: opponens pollicis

Weight-lifting: supraspinatus, infraspinatus, teres minor, subscapularis, deltoid,

serratus anterior, gluteus medius, splenius capitis, splenius cervicis

Wind instrument playing: lateral pterygoid, suprahyoid group, infrahyoid group,

buccinator; and, in arm that supports instrument (possible numbness in

thumb): brachialis, extensor carpi radialis longus, brachioradialis, supinator,

opponens pollicis

Whistling: buccinator, mylohyoid

Writing:

grip feels awkward, weak, or clumsy even in absence of pain: flexor pollicis

longus, opponens pollicis

neck stiff: semispinalis capitis, longissimus capitis, semispinalis cervicis,

multifidi

middle finger pain, underside of last knuckle: second interossei

of the hand

on blackboard: sternocleidomastoid, supraspinatus, infraspinatus, teres

minor, subscapularis

writer’s cramp: interossei of the hand

Yoga

extreme abduction and extension of the thigh (lotus position): pectineus,

sartorius

standing on one leg: gluteus medius