Conquering Muscle Imbalances

5 Things You Should Watch Out For!

If you noticed that your car was starting to pull to one side, you’d probably conclude something was out of alignment and that you should see your mechanic, right? A similar thing can happen with your body.

Recurring injuries or persistent pains may be due to muscle imbalances affecting how your body moves. Every joint in your body is surrounded by muscles that produce and control movement. If muscles on one side of a joint become tight, muscles on the opposite side can weaken, causing imbalances. Over time, these imbalances can alter joint position at rest and change its path of motion during movement, leading to injury.

Here are 5 things to be mindful of to help reduce muscle imbalances

1.      Repetitive Motions   

When a muscle shortens it produces force and if a muscle is used to generate a force repeatedly for the same action – like typing at your computer or hammering in nails – there is a risk that the muscles involved can become overused and remain in a state of semi-contraction. Over time this can lead to changes in the position of the joint.

2.      Prolonged Sitting

Most of us spend a large portion of our day in a seated position – commuting, sitting at a desk, watching tv. When you are in a seated position the muscles involved in hip flexion are in a shortened position. Prolonged periods of sitting can cause these hip flexors to become tight, while also impacting the effectiveness of your glute muscles to activate. This combination is one of the most common causes of lower back pain.

3.      Poor Posture

Posture is the resting position of the body, poor posture can lead to faulty, inefficient movement patterns the same way sitting for prolonged periods can affect your hips. Slouching is a great example of where muscle imbalances can be commonly seen in your chest, shoulders, neck and upper back.

4.      Single Plane Movements

The body is designed to move in many directions, however most of our life is spent out in front of us. For example, walking, biking, sit-ups, and squats are all restricted to limited, linear paths of motion. Understanding how to move in multiplanar environments and incorporating different movement patterns into your routine can help reduce your risk of imbalances.

5.      Heeled Shoes

Wearing shoes with an elevated heel, even a slight one, can lead to tight calves, imbalances in your feet, ankles and lower legs which over time can affect your posture and your gait.

Being mindful of these common causes of muscle imbalances and making adjustments where necessary can help keep your body in optimal alignment and reduce your risk of injury.

It can be something as simple as setting a timer during your workday to get up, move around and do some stretches, opting for flat shoes where possible, or including more multiplanar movements into your exercise routine.

By addressing these factors, you can help improve your movement efficiency and overall physical health.