Things To Know About Muscle Imbalance!

Pooja Kulkarni

May 23, 2022

Aesthetic, appeal and standard all require a balance to hit the right notes. A painting with dark colors will have gaudy appearances whereas a balance of warm and cool colors give a soothing appearance. Therefore, a right amount of balance is no less than a magic, be it your life, diet or body, particularly muscles (here).

Every part of your body and joints in the body are  surrounded by muscles that control the movement. When one part of the body is used too often it becomes tight due to  exertion and when the other side becomes weak because of unused muscles, this is muscle imbalance. Therefore, when you are exercising, balancing your muscles is very important. Majority of the time muscle imbalance is due to the injury during sports, accidents or wrong training during exercises. 


How to recognise a muscle imbalance ?

If you experience pain in a certain part of the body after a workout or if you feel that a particular joint or part of your body is always sore after a workout or any physical activity, you must be having a muscle imbalance. 


Types of muscle imbalance

There are mainly two types of the muscle imbalance that are given below -

1. Body muscular imbalance 

The muscles of your body are symmetrical on each side of the body in terms of size and strength. But when any of the muscles on one or another side becomes larger, smaller, more robust, or weaker, you may be suffering from muscle imbalance. 

2. Joint muscular imbalance 

Every joint in your body is surrounded by muscles, which helps the joint to center for optimum movement. Suppose any of the muscles around the joint becomes weaker, more muscular, looser, or tighter than its normal position. In that case, you are suffering from a muscle imbalance that also causes limited joint movement. 

 

What are the leading causes of muscle imbalance?

If anyone is suffering from muscle imbalance, then there are mainly two reasons for that. One is any specific repetitive movement. Repetitive or holding a posture for too long may also cause muscle imbalance because, in this part, one muscle is more active than the other side of the muscle. This problem is most common in sports players because their particular part of the body is quite dominant than another, for instance, tennis players, golf players, and skaters, as they use a specific part of their body.

Another cause of muscle imbalance is overuse of any body part or improper use. The muscles around the joint control its movement. When one part of muscle becomes too tight, then due to overuse or improper use, the other side of muscle becomes loose due to lack of functioning. Sometimes people can also face issues related to neuromuscular imbalance. This imbalance can affect the person virtually, whether you are physically active or not. Some other causes of muscle imbalance are given below:

  • A natural development of any muscle

  • Specific activities in your daily life

  • Inactivity of a particular body part

  • Continuous bad posture

  • Unbalanced workout plan

  • Improper exercise regime

 

What are the effects of muscle imbalance on the human body?

While strengthening some parts of the body, you may over-focus on some areas of the body and neglect others, which leads to painful muscle imbalance. It causes the following issues in the human body -

  • Limited mobility of joints

  • Pain

  • Unbalanced appearance

It also increases chances of injury or damage of particular body parts like -

  • Joints

  • Ligaments

  • Tendons

  • Bones

  • Muscles

  • Connective tissues


How to fix muscle imbalances?

If you feel you have a zombie-like appearance it's time to fix it. 

Every part of your body that is directly or indirectly connected with each other. So when one part is affected, then it impacts another part too. So the first part is the identification of muscle imbalance. One can fix their muscles imbalance in the following ways -

1. Muscle strength and endurance testing 

The best method of imbalance identification is biometric testing. This method requires a machine that measures muscular contraction that exposes the strength deficiencies and muscle imbalance. This test focuses on different joints like shoulders, elbows, wrists, hips, knees, ankles, etc. 

2. Observation 

For observations, some athletes take pictures of their body parts to compare them with another side of the body, whether it is symmetrical or not. These pictures are helpful to identify the imbalance of muscle pairs affecting the head position, hunched shoulders, pelvic tilt, leg rotation. 

3. Treating imbalance with exercise 

The treatment of inequality is often possible with good practice. By providing global muscle balance, this issue is enhanced during sports. Different types of activities can effectively treat muscle imbalance.

4. Correct body posture

Your exercise and body posture are very effective in muscle imbalance. While doing exercise, make sure your body form is good. Thus, always perform any activity under professional supervision, especially when a beginner. 

5. Focus 

Focus on exercise for good and healthy muscle for the entire body's function. Thus, avoid building no. of muscles, particularly one area, for example, weight lifting or continuously performing a specific exercise like a lunge. While performing any particular activity, do the same no of reps from both sides of the body. 


A quick workout exercises for your imbalance muscles - 

  1. Standing calf raises 

  

Source : Fitness Volt


  1. Lateral side lunge

Source: Fitness Volt


  1. Dead bug

Source: Fitness Volt


  1. Dumbbell raises

  Source: Fitness Volt 


Wrapping Up!

Muscle imbalance is treatable, provided you pay attention at the right moment. A lingering soreness or a chronic pain in part of your body is the sign of muscle imbalance. A professional personal trainer will help you  to identify your pain points and address them with appropriate exercises that will enhance joint stability, mobility, and overall movement efficiency of the body.

Is your mind muscle clenching at the difficulty in finding  a professional trainer? Flex  your finger muscles by visiting our website for a professional personal trainer.

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