Many people still believe that physical therapy is only needed for rehabilitation after injury, accidents, or surgery.  In reality, almost everyone can benefit from physical therapy to prevent minor recurring aches and pains or subtle losses of flexibility from becoming debilitating health issues. Physical therapists can help because many of our aches and pains are caused by muscle imbalances. This is true whether we are couch potatoes, dedicated fitness enthusiasts or athletes.

What are Muscle Imbalances?

There are more than 600 individual skeletal muscles in the human body, providing strength, stability, and dexterity as well as our ability to speak and swallow. These muscles are designed to work together but our modern lifestyle, personal fitness regimes, and choice of athletic pursuits often cause us to strengthen some muscles while leaving others to languish and become weak. If this weakness persists over decades, the neural pathways that allow your mind to control your muscles may also weaken and will have to be reactivated during your therapy.

How Do Muscle Balances Occur?

We can unwittingly cause muscle imbalances by our lifestyle and fitness choices. Some of the biggest problems include:

• Strength Training Errors: Specific muscles, such as your biceps and triceps, are designed to work in opposition to each other. For example, if your exercise routine includes only biceps curls without triceps extensions, you will develop a muscle imbalance in this opposing pair.
• Inadequate Stretching: Many people develop tight muscles in their calves and hamstrings because they fail to stretch after taking up walking as a fitness regimen.
• Poor Posture when Performing Daily Activities: For example, excessive attention to our phones has given many of us a head-forward posture that causes muscle imbalances in the neck and upper torso. 

How are Muscle Imbalances Detected?

A physical therapist will begin by observing your posture and gait. Then, by assessing the range of motion in your joints and your overall flexibility, he or she will have a clear picture of where your muscle imbalances are.  The therapist can also feel tightness in your muscles and tendons. If necessary, the therapist will review any x-ray, MRI and/or ultrasound results to make sure that muscle/tendon injuries are not playing a role in your muscle imbalance. 

How Can Muscle Imbalances Be Corrected?

The physical therapist will start you on a progressive course of treatment that is designed to rebalance your muscles by:

• Strengthening the weak muscles with exercises using stretch bands, weight machines, and free weights:
  • On one side of your body to equalize function
  • Within an opposing muscle group
  • In your core to promote strength and stability throughout your body
• Stretching the tight muscles that have contracted at the expense of the stronger opposing muscles
• Giving you repetitive drills that will re-awaken dormant neural connections that are inhibiting your muscles from activating in the right sequence
• Applying specialized manual massage techniques such as myofascial release
• Ice, heat, and ultrasound treatments may also be used if inflammation or injury are causing your muscle imbalances

After Your Therapy

Before you are released from therapy, your PT will give you a home routine that you should continue indefinitely. If you discontinue this routine, your muscle imbalances are likely to recur. In addition, you will receive tips on developing better body awareness to combat poor sitting, standing and walking postures. By following your therapist’s instructions, you will have a better chance of preventing injuries.

If you have recurring minor aches and pains or loss of flexibility, call us today to set up an initial evaluation with one of our physical therapists. Early treatment of muscle imbalances is the fastest way to correct them.

Source

http://www.coreperformance.com/knowledge/training/muscle-imbalance.html

The human body is a marvel of biology and genetics. It is capable of accomplishing tasks ranging from building massive structures to running a marathon. When it’s working at peak efficiency, few animals on Earth can compete with the grace and power of the human body. Unfortunately, there are times when everything just doesn’t come together. So, if you feel like your body isn’t functioning optimally, here are 5 signs to look for.

Excess Fatigue

When it comes to ensuring that your body is functioning optimally, few things are as important as receiving adequate rest. This is especially true if you live a very active lifestyle. After you’ve participated in strenuous exercises, you may feel sore or stiff. This is because your muscles have undergone microscopic tears and become damaged. It’s during sleep that your body can begin to remove the damaged tissue, reduce inflammation and start the healing process.

Should you find yourself feeling overly fatigued, it may be an indication that you are pushing your body to hard. Make sure you get plenty of sleep. Avoid caffeine at night, limit time spent in front of TVs and phones (they can increase brain activity and make falling asleep more difficult), and try to go to bed at the same time each day.

Your Bathroom Habits Change

Although your bathroom habits may normally be the furthest thing from your mind, they can be an early indicator that your body isn’t functioning at peak levels. If you feel under the weather, or just “off” in general, things like incontinence or constipation can indicate causes such as poor diet, lack of water intake, or something potentially more serious. Maintaining a consistent diet filled with fruits and vegetables will help keep you regular and running at top form.

Joint Pain

It’s perfectly normal to feel a little sore after a trip to the gym or running a 10k. After all, you’re putting your body through an intense, exhausting physical experience. But persistent, chronic pain within the body’s joints could be indicative of a much larger issue. Pain, followed by excessive swelling in the knees can mean there is a sprain or tear to one of the ligaments. Should you find that your body is in constant pain that doesn’t seem to go away over time, speak with a physical therapist. They may be able to show you exercises that can reduce symptoms and have you back on your feet in no time.

Constantly Sick

Being sick is, unfortunately, just a part of life. No matter what steps you take to prevent illness, there are going to be days where you feel under the weather. However, if you find that you are sick more than several times a year, or are constantly feeling like you have a cold, your immune system might be worn down.

Stress, lack of sleep and poor diet can all knock your immune system down a peg and stop your body from working optimally. If you find that even the slightest breeze causes you to come down with a cough, take a look at some of the other aspects of your life. Do your best to reduce stress, eat healthier foods, and drink plenty of water.

Exercise Has Become More Difficult

It’s a feeling that’s all too common for those who enjoy exercising; you’re going through a routine you’ve done dozens of times, only to find that it seems so much harder than before. If you haven’t taken any time away from your exercise regimen but don’t seem to be able to complete activities as easily as before, it might be a sign that your body hasn’t been functioning on all cylinders. Changes to your diet and sleep habits could be the culprit. Should the issues persist, consult your physician and physical therapist. They’ll help make sure your body is working better than ever.

Source

http://lifehacker.com/master-your-body-clock-to-eat-sleep-and-work-more-e-890410373

http://community.healthywomen.org/profiles/blogs/how-can-you-make-sure-your-body-is-functioning-optimally-at-any

Growing older is filled with change and new challenges to be confronted. For many, these changes often involve coping with a decrease in athletic performance and abilities. However, just because you’re growing older doesn’t mean you still can’t enjoy an active lifestyle. If you are someone who is in their 50’s and 60’s, here are 3 tips to get you moving.

Find an Activity You Enjoy

One of the easiest ways that you can ensure that you remain active into your 50’s and 60’s is by finding an activity that you enjoy doing. Many people feel the need to be active by doing routines and exercises that are either too complicated to do, require a large time investment, or are simply not fun. These people are setting themselves up for failure, and you are less likely to continue to participate in an activity unless it’s enjoyable.

If you’re unsure of what you can do to stay active, think about your hobbies. There are most likely plenty of people within your social circle who are living an active lifestyle. By partnering up with a friend, it’ll help get you on your feet and moving about. Plus, you’ll have someone to talk to while you exercise.

Eat Properly

Whether you’re a world-class athlete or simply trying to lose a few pounds, proper nutrition is the single greatest asset you can have in helping you to stay active throughout the life cycle. As you age, your body begins to function less efficiently than it did when you were younger. Organs may begin to have more difficulty performing their tasks, and can lead to age related illnesses such as diabetes, heart disease and osteoporosis.

Knowing what to eat and in what quantities is essential in maintaining proper fitness and a high degree of energy. With aging comes a loss of lean muscle mass, making the intake of muscle-building protein even more important. Eating foods like chicken and fish, which are naturally high in protein content, can help you to build muscle and ward off potential injuries.

As with all dietary changes, it’s important to discuss with your doctor just what is and isn’t acceptable for consumption. For example, carbohydrates are a vital source of energy and a great way to get that extra boost when participating in physical activities. But, those with diabetes should limit their sugar intake in order to prevent a negative reaction. Speak with your doctor and physical therapist before making any major changes to your diet and lifestyle.

Have the Proper Gear

When it comes to being active, it’s always important to have the proper athletic gear for your activity of choice. Not only can it help you to feel more confident, it can also help you stay injury free. Since not all equipment is created equal, you should think carefully about what it is you hope to accomplish with you activity, and what items are necessary to ensure you have the best, safest time possible.

For example, if jogging is your activity of choice, make sure that you have the proper shoes. Many running shoes have special padding that reduces the wear and tear on your joints, allowing for longer trips down your favorite jogging path or up your favorite mountain. Alternatively, if long walks are your ideal activity, you might only need some inexpensive inserts to give your daily shoes that extra amount of padding they need to get through the trip.

No matter your preferred method of getting up and getting moving, always pay attention to any signs of pain or stiffness within the body. Overdoing it can be a way to injure yourself and stop you from enjoying the activities you love. Should you find yourself dealing with more than the normal aches and pains of exercise, working with a physical therapist is a great way to heal yourself naturally.

Source

http://www.webmd.com/healthy-aging/tc/healthy-aging-getting-the-nutrition-you-need

http://www.startribune.com/how-to-stay-fit-in-your-60s-and-beyond/279963512/