Tendons attach muscles to bones. Major tendons in the leg enable you to bend the knee, jump, walk and run. Exercise not only strengthens the muscles in the leg but also tendons and ligaments found in the ankle, calf, knee and thigh. When you're working out performing various exercises to achieve calf definition, lose the fat around your knee or define and slim your thighs, you're also working your tendons.
Calf Tendons
The calf sports a number of tendons, the largest being the Achilles tendon, known as the calcaneal tendon. This tendon attaches the ball of the calf muscle to the heel. The Peroneus longus tendon attaches the sides of the bulk of the calf muscle to the rear of the ankle bone and the outside of the foot. The tibialis anterior tendon extends from the midpoint of the front of the shin down across the front of the ankle to the inside of the foot arch. You can exercise these tendons by performing calf exercises.
Calf Exercises
Work the calves by standing with your feet close together. Lift your body weight up onto the balls of the feet by raising your heels off the floor. Hold the contraction for several seconds, feeling the back of the calf muscle tighten. Release and return your heels to the floor. You may also stand on a step or stair, placing your weight on the balls of your feet. Allow your heels to dip beneath the surface of the stair or step to stretch the calf muscle and tendons as well as the anterior or front portion of the shin muscles and tendon. You can repeat these two exercises several times a day.
Knee and Thigh Tendons
Several tendons connect lower leg and thigh muscles to the knee joint. The two major tendons in the knee include the quad tendon and the patellar tendon. A tendon connecting the back of the hamstring muscle on the rear of the thigh connects to the side of the knee joint. Four major thigh muscles are connected by a single tendon called the quadriceps tendon to the knee joint. The rectus femoris tendon extends from the hip to the knee. Injury or weakness of any of these tendons may cause difficulty with walking or any weight-bearing movements.
Knee and Thigh Exercise
Lunges are good knee exercises that strengthen the muscles, tendons and ligaments that stabilize the knee joint. Start with your feet shoulder distance apart. Place your hands on your hips or hold onto hand weights. Step forward with your left foot, taking care not to extend the knee past the foot. Bend the right knee and lower your body toward the floor, keeping your torso directly above your hips. Hold the lunge for several seconds and then lift your body to your starting position. Repeat the lunge by stepping forward with the right foot. You can repeat this exercise as desired throughout the day.
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