Muscles play a crucial role in our daily lives, allowing us to perform various activities like running, jumping, lifting, and even sitting upright. They are the engines that power our movements and keep us moving throughout the day. In this blog post, we'll dive into what muscles are, their functions in the body, how to know if you have a muscle injury, the basic principles of muscle rehab, and when to seek professional help.
What is a Muscle, and What Does It Do?
Muscles are a type of soft tissue in the body that are composed of fibers made of proteins, such as actin and myosin. They are responsible for generating force and movement in the body. There are over 600 muscles in the human body, including skeletal, smooth, and cardiac muscles. Skeletal muscles are the most common and are the muscles we consciously control.
When we contract our muscles, they produce force and movement, allowing us to perform various activities. For example, when we lift a weight, our biceps contract and generate force, allowing us to lift the weight. When we run, our legs contract and generate force, propelling us forward. A muscle can only contract and produce force by pulling. Even when we perform a pushing motion, there is a muscle on the opposite side of the body that is performing a pull. The proteins that make up our muscles are pulling on each other to move - imagine a game of tug of war or a rope climber climbing up a rope. That is essentially how these proteins can produce a movement.
The Most Commonly Injured Muscles
While any muscle in the body can be injured, some are more commonly injured than others. The most commonly injured muscles depend on your chosen sport, occupation or hobby. In practice, we have found some commonly injured muscles including -hamstrings, quadriceps, calf muscles, low back, forearm, neck and rotator cuff muscles in the shoulder.
Muscles can be injured during sports, such as - hamstring injuries with a sudden increase in speed, seen in sprinting or soccer. Quadriceps injuries are common in athletes who participate in sports that require jumping and stopping suddenly, such as basketball or volleyball. Calf muscle and shin injuries are common in runners and other athletes who participate in sports that require repetitive movements of the lower leg. Rotator cuff injuries are common in athletes who participate in sports that require overhead movements, such as baseball or tennis.
This may seem like participating in sports and exercise can lead to damage to your muscles, which is true. Exercise inherently damages your muscles every single time! That is what soreness is. Those micro-tears that occur with exercise is what signals the body to make those areas stronger in the future. The research has actually shown that if you choose not to participate in sports or consistent physical movement or exercise, your muscles ands joints are actually at a greater risk of injury! What I am talking about here is the nagging aches and pains in your shoulder or low back. The time that you went to grab something from the backseat of your car and felt a painful pinch in your shoulder. Or when you finished a day of lawn mowing and the next day your back was so sore you had to take a couple Advil. Even the daily ache you feel in your low and mid back. This is a reality because your body is craving motion. It is our bodies telling us that the muscles and joints want blood flow - which comes from mobility and strength training.
How to Know If You Have a Muscle Injury
Muscle injuries can range - nagging aching pain, micro-tears, mild strains, to severe tears. The symptoms of a muscle injury can vary depending on the severity of the injury and the way in which the injury occurred. Common symptoms of a muscle injury include pain, swelling, stiffness, weakness, and limited range of motion.
If you experience any of these symptoms, it's important to take action and deal with your potential injury. Depending on the injury and how it occurred, whether from overuse, underuse, a sudden event or a chronic nagging pain, there is a specific management. Refer to the post on acute pain to learn about the PEACE and LOVE system of dealing with injuries. But when in doubt, contact a profesional for specific advice about your injury or pain.
Basic Principles of Muscle Rehab
The primary goal of muscle rehab is to restore function and strength to the injured muscle. Muscle rehab typically involves a combination of exercises designed to improve mobility, strength, and flexibility.
There are several types of muscle exercises used in muscle rehab, including isometric, concentric, eccentric, and explosive exercises.
Isometric exercises involve contracting the muscle without changing its length. These exercises are typically used in the early stages of rehab to help prevent muscle atrophy and maintain strength.
Concentric exercises involve contracting the muscle while it shortens. These exercises are typically used to improve strength and power.
Eccentric exercises involve contracting the muscle while it lengthens. These exercises are typically used to improve muscle control and prevent re-injury.
Explosive exercises involve performing a quick, powerful movement, such as a jump or a throw. These exercises are typically used to improve power and explosiveness. These exercises are important for sport specific training and preparation.
The Importance of Mobility Exercises and Strength Training
Mobility exercises are designed to improve the range of motion and flexibility of the affected area. These exercises can help prevent muscle imbalances and improve joint mobility, which can help prevent future injuries.
Strength training is also an important component of muscle rehab. Strength training can help improve muscle strength and endurance. Training stimulates healing and blood flow to the affected area, which speeds up the recovery process.
When to Seek Professional Help
While mild muscle injuries can often be treated with rest and basic rehab exercises, more severe injuries require the help of a chiropractor or physiotherapist. These professionals can help design a personalized rehab program that addresses the specific needs of the injured muscle. Additionally, chiropractors and physiotherapists can help identify any underlying issues that may have contributed to the injury, such as muscle imbalances or poor biomechanics. By addressing these underlying issues, they can help prevent future injuries.
Research studies have shown that early intervention by a chiropractor or physiotherapist can lead to better outcomes and faster recovery times. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that early mobilization and exercise interventions improved muscle function and decreased recovery time in patients with acute muscle strains.
In conclusion, muscles play a crucial role in our daily lives, they have significant impact on our ability to perform everyday activities. Understanding the basic principles of muscle rehab, including isometric, concentric, eccentric, and explosive exercises, as well as the importance of mobility exercises and strength training, can help speed up the recovery process and prevent future injuries.
Following a personalized rehab and training program to get your out of pain and feeling your best is the best course of action, but this will still involve work on your part. By taking the necessary steps to properly rehab the injured muscle, you can get back to doing the activities you love. Or at least living a life not filled with chronic aches and pains.
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