Have you ever wondered why some of your muscles are not in as good of shape as others? Or why you struggle with certain movements in class despite working out at the park every morning or evening you can? It could be a muscle imbalance. Today, we examine muscle imbalances and why they can be a big deal for your overall fitness and health.
What is a Muscle Imbalance?
Muscles have to work together in balance. When one is too weak or strong, there is an imbalance, which can throw everything out of whack.
There are two main types of muscle imbalances:
1. Body muscular imbalance: In this situation, the muscles on one side of your body are different in size or strength compared to the other side. For example, if one arm is stronger, that could be a muscle imbalance.
2. Joint muscular imbalance: Muscles that work together around the joint should have the proper balance of strength and flexibility to keep the joint moving smoothly. If one is too tight or weak, it affects that movement.[1]
Ignoring these imbalances leads to poor fitness outcomes. Even worse than decreased results, muscle imbalances often lead to injury.
How Can I Fix it?
A muscle imbalance doesn’t have to be permanent. Even better, your commitment to comprehensive fitness with RoughFit means you can address it every time you come to class.
You can incorporate several strategies in your workout routine to address and prevent muscle imbalances. Start by foam rolling the overused muscle to release tension. Follow up with static stretching of the same muscles for at least 30 seconds to increase their length. Next, retrain the body and build up the weak muscles with dynamic exercises. These exercises should help align the body properly, improve posture, reduce pain, and prevent injury. [2]
Practice Unilateral Exercises for Body Muscular Imbalances:
Swap bilateral exercises with unilateral ones (like single-arm rows or single-leg squats) to even out your strength on both sides.
Begin your reps on the weaker side before you get tired to ensure proper technique and focus.
Consider performing extra reps or sets on the weaker side for a few weeks to help close the strength gap.
Adjust the weight or intensity on the weaker side to match your strength level and achieve your rep goal.[3]
Follow a Well-Rounded Training Program for Joint Muscular Imbalances
Incorporate a comprehensive strength training program that targets all major muscle groups on your body's front and back sides.
Ensure balance by working opposing muscle groups equally, such as quads and hamstrings, or chest and back.
Include exercises that cover key movement patterns, such as squats, lunges, hip hinges, upper-body pushes, and upper-body pulls.
Consider adding exercises that train muscles in the opposite direction of your primary sport or activity to maintain overall balance and function.[4]
By incorporating these strategies into your workout routine, you can address and prevent muscle imbalances, ensuring optimal strength, performance, and overall health.
Did you know we offer a specialized video analysis designed to pinpoint and correct imbalances? Book a Video Analysis session now to address any imbalances you may be experiencing
References:
[1] Frothingham, Scott. “Muscle Imbalance: Causes, Treatment, and Prevention.” Healthline, Healthline Media, 27 Feb. 2020, www.healthline.com/health/muscle-imbalance#:~:text=The%20muscles%20on%20each%20side,you%20have%20a%20muscle%20imbalance. Accessed 09 Apr. 2024.
[2] Brianne Novaes, CPT. “Chronic Pain from Muscular Imbalances: How to Exercise Correctly to Avoid Pain.” Registered Dental Hygienists, 2023, www.rdhmag.com/ergonomics/article/14280499/chronic-pain-from-muscular-imbalances-how-to-exercise-correctly-to-avoid-pain. Accessed 09 Apr. 2024.
[3] Falk, Megan. “Muscle Imbalances Can Cause Serious Injuries - Here’s How to Prevent Them.” Shape, 26 Dec. 2022, www.shape.com/muscle-imbalances-causes-risks-prevention-6979856. Accessed 09 Apr. 2024.
[4] Falk, Megan. “Muscle Imbalances Can Cause Serious Injuries - Here’s How to Prevent Them.” Shape, 26 Dec. 2022, www.shape.com/muscle-imbalances-causes-risks-prevention-6979856. Accessed 09 Apr. 2024.