While exercise and endurance
programs have numerous benefits, one downside is the threat of injury. When a body is in motion for extended periods
of time and works against added resistance, nagging problems with knees, hips,
shoulders ad backs can result, often times caused by muscle imbalances.
Dr. Dirk Dolbeare, an orthopedic
surgeon in Boulder, CO says, “A majority of musculoskeletal issues and injuries
stem from underlying muscle imbalances. This causes pain in the joint, much the
way tires will wear out on a care – one tire wears funny and throws them all
out of balance. When one muscle is overly tight, the opposite muscle gets
weak.” Strengthening and stretching
muscles can re-establish balance.
Wendy McClure, a personal trainer
agrees that muscle imbalances are a preventable problem. For example, weak glutes (butt muscles),
tight iliotibal (IT) bands, and inner thighs that lack strength are common
culprits that can cause knee or back pain.
“Fitness oriented people may have imbalances due to their sport. In
cycling, the hip flexor works extremely hard coupled with a tight IT band (runs
from your hip to below you knee) can result in knee pain. Sports create
imbalances so identifying and strengthening specific muscles to prevent overuse
can help,” states McClure.
Muscle imbalances can be corrected
without always relying on drastic measures like surgery. Many times pain in
particular areas like the knee can be symptomatic of one issue but could be the
result of a muscle imbalance. The first
step is to see a medical professional and accurately have the issue diagnosed.
Beyond proper diagnosis and
medical attention, there are other steps that can be taken to prevent or
reverse problems called by muscle imbalances.
First, people should make sure that when conducting strength training,
they are working all aspects of the body.
As McClure points out, “we already spend most of our lives on our
anterior or front of our bodies.” Thus, more exercises should be done to
strengthen the posterior or back side of our bodies including the glutes,
traps, and delts. It’s all about creating a healthy balance in muscle strength.
Another way to prevent muscle
imbalances is to adopt a cross training program. Pilates and yoga or anything
that promotes core stability is a good place to start. Other cross training
activities include TRX, Kangaroo Jumps and pool training. Mixing up workouts and varying sports helps
promote muscle balance.
Stretching is another excellent
tool for preventing or reversing muscle imbalances. McClure argues that if
elite level athletes have stretching programs, regular athletes and exercise
enthusiasts should too. People should
consult a personal trainer to identify the correct stretches to address their
issues. Once identified, McClure recommends on should hold a stretch for a
minimum of 30 seconds as research shows that less than 30 seconds is not as effective. Use of other tools such as a foam rollers and
self-massage devises are also helpful.
With muscle imbalances the strong
get stronger and the weak get weaker and you are only as strong as your weakest
link. By adopting a full body strength training and stretching program you can
not only prevent muscle imbalances but reverse current imbalances that may
causing pain.
Here is to being fit
for a lifetime!
Chris is a Certified
Personal Trainer, exercise and endurance enthusiast. He competes yearly in numerous running races,
marathons, ultra marathons, triathlons and other endurance events.