Muscle atrophy is a disease that causes progressive weakening and wasting of muscle tissues. It is the result of muscle inactivity, malnutrition, other pathologies or injuries; in many cases, however, it is possible to strengthen the muscles with specific exercises combined with an appropriate diet and lifestyle.
Steps
Part 1 of 3: Learning about Muscle Atrophy
Step 1. Learn what "muscle wasting" means
It is a medical term used to describe a loss of muscle or wasting of muscle tissues in a part of the body.
- It is a condition that occurs normally with aging, but it can also indicate a more serious health problem, illness or injury.
- Muscle atrophy can negatively affect the patient's quality of life, as it causes loss of physical strength and mobility, making it more difficult to carry out normal daily activities; people who suffer from it also run a higher risk of falling or injuring themselves. Since the heart is also a muscle that can be affected by this disease, the patient is more likely to have heart problems.
Step 2. Learn about disuse atrophy, the leading cause of muscle wasting
Muscles can atrophy from inactivity or when they are not used and engaged regularly with a moderate level of exertion. Remaining motionless, they weaken, shorten and wither away; usually, this occurs as a consequence of an injury, a too sedentary lifestyle or health problems that prevent the patient from exercising the muscles.
- Disuse muscle atrophy can also result from severe malnutrition; for example, prisoners of war or people suffering from eating disorders such as anorexia can lead to muscle loss and tissue wasting.
- Individuals who have to sit for most of the day for work or those who are not physically active can suffer from this type of muscle wasting.
- Severe injuries, such as those to the spinal cord or brain, often force the patient to bed, as a result of which the muscles atrophy. Even common trauma, such as a fracture or sprain, can limit range of motion and lead to disuse atrophy.
- Diseases that limit the ability to exercise or stay on the move include rheumatoid arthritis, which causes inflammation in the joints, and osteoarthritis, which weakens the bones. These are disorders that cause discomfort, pain and make it impossible to be able to do physical activity, thus leading to muscle atrophy.
- In many cases where atrophy is caused by disuse, muscle tissue can be recovered by increasing exercise.
Step 3. Know the causes of neurogenic atrophy
This type of atrophy is caused by a disease or injury affecting the nerves connected to the muscles; it is less widespread than that of disuse, but it is more difficult to treat, because nerve regeneration usually requires a much greater effort than just increasing physical exercise. Some of the diseases that often lead to neurogenic atrophy are:
- Polio, a viral disease that can cause paralysis;
- Muscular dystrophy, an inherited condition that weakens the muscles;
- ALS (amyotrophic lateral sclerosis), also known as Lou Gehrig's disease, affects the nerve cells that communicate with and control muscles;
- Guillain-Barré syndrome is an autoimmune disease that causes the immune system to attack the nerves of the same organism, resulting in paralysis and muscle weakness;
- Multiple sclerosis is another autoimmune disease that can cause the whole body to become immobile.
Step 4. Recognize the symptoms of muscle atrophy
It is important to find them early so that treatment can begin promptly. Some of the main ones are:
- Weakening and reduction in the size of the muscles;
- The skin around the affected muscle can sag and dangle from the muscle itself;
- Difficulty lifting objects, moving the atrophied area of the body, or doing exercises that were once simple
- Pain in the affected area
- Back pain and difficulty walking
- Feeling of stiffness or heaviness in the affected area.
- If you do not have adequate medical knowledge, it can be more difficult to recognize the symptoms of neurogenic atrophy, but some of the most visible are hunched posture, stiffness of the spine, and reduced range of motion in the neck.
Step 5. Contact your doctor if you are concerned that you have this disease
If you think you have muscle atrophy, it's a good idea to see your doctor or specialist as soon as possible. he is able to correctly diagnose the problem and arrange the right treatment for the underlying cause.
- If disease is the cause of muscle breakdown, doctors prescribe medications to try to preserve muscle mass or reverse the damage caused by atrophy.
- Sometimes, anti-inflammatories such as corticosteroids are prescribed, which help reduce inflammation and compression of the nerves surrounding the affected muscles. this treatment allows you to do physical activity and movement more comfortably every day.
- Doctors often use blood tests, x-rays, computed tomography, electromyography, magnetic resonance imaging, and muscle or nerve biopsy to diagnose muscle atrophy; it can also measure muscle tone and reflexes.
- Your doctor can also explain any exercises that they think are useful for stopping the loss of muscle tissue, or you may want to consider having surgery or other types of treatment.
Step 6. Collaborate with the experts
Depending on the cause that led to muscle atrophy, you will need to work with a physical therapist, nutritionist or personal trainer who can help you improve the situation through targeted exercise, diet and lifestyle changes.
Part 2 of 3: Exercise to Strengthen Atrophied Muscles
Step 1. Consult your doctor before starting an exercise program to gain muscle mass
Even if your doctor feels that your situation is not determined by a specific pathology, it is still advisable to discuss with him or another specialist before trying this route. You must not overdo it or endanger your health, and your doctor can refer you to a qualified and trained physiotherapist or instructor.
Step 2. Find a personal trainer or physical therapist
While you can do physical activity on your own to reverse the effects of muscle atrophy, it is always best to consult an instructor or qualified professional to make sure you are doing it right.
To begin, the instructor evaluates your motor skills and guides you through specific exercises to strengthen the muscles in the atrophied area, assesses progress over time and adjusts the routine as needed
Step 3. Start gradually and gradually increase the intensity of the exercises
Since many patients start exercising after a long period of immobility, it is important to start slowly; remember that the body is not as strong as it was before the disease.
Step 4. Start with water exercises, or aquatic therapy
Swimming and other water exercises are often recommended for patients trying to recover from muscle atrophy because it is a form of activity that relieves pain, quickly tones aching muscles, rebuilds muscle memory and relaxes muscles. sore. While it's always best to work under the guidance of an expert, there are some basic exercises you can start with:
Step 5. Walk into the pool
Try walking around the perimeter of the pool for 10 minutes, staying in the water at waist height; it is a low-risk movement and helps develop lower body muscles.
- As you improve, increase the duration of the exercise and the depth of the water.
- You can also use foam paddles or dumbbells to increase water resistance; these tools help train the trunk and upper body.
Step 6. Do knee raises
Try this exercise by leaning your back against the pool wall and keeping both feet snug against the bottom. Then lift one knee as if you were to march in place; when this reaches the height of the hips, bring it outwards.
- Do ten repetitions before switching to the other leg.
- As you improve, try increasing the number of reps for each leg.
Step 7. Do push-ups in the water
Face the pool wall with your arms shoulder-width apart and lean against the edge. Use your hands to lift half of your body out of the water; hold the position for a few seconds and then slowly return to the water.
If you want to try a simpler version, place your hands on the edge of the pool, keeping them shoulder-width apart; when you bend your elbows, bring your chest towards the pool wall
Step 8. Move on to bodyweight exercises
When you can effortlessly perform exercises in the water, you can do other dry exercises that take advantage of your body weight.
- If you are a beginner, you can start with eight or twelve repetitions of the exercises described below; these are movements that involve the main muscle groups.
- Do these three times a week to strengthen atrophied muscles.
Step 9. Learn to do squats
To perform them, stand upright with your arms forward; slowly and carefully bend your knees, as if you were going to sit on an imaginary chair. Hold the position for a few seconds before returning to the starting position.
Keep your weight on your heels and make sure that the tips of the knees do not go beyond that of the toes
Step 10. Do lunges
Stand upright with your arms at your sides, contracting your abdominal muscles.
- Take a long step forward with your right foot, but keep your back straight; the heel should be raised, while the toes should be snug against the floor.
- Bend both knees at the same time, until they form a 90 ° angle; check your position by looking at yourself in a mirror to see if you are performing the movement correctly.
- Place your heel on the ground and push up to lift yourself; return to the original position and repeat all the steps with the left leg.
- Remember that the body shouldn't lean forward.
Step 11. Try tricep lunges
To perform this exercise, prepare a sturdy bench or safe chair. Sit down and place your hands on the edges of the bench / chair shoulder-width apart.
- Slowly slide your buttocks out of the chair with your legs stretched forward; keep your arms straight to maintain tension on the triceps.
- Bend your elbows carefully and keep your back close to the bench; once this step is complete, press on the seat with your hands to straighten your arms.
Step 12. Do abdominal crunches
Lie on your back on a mat or soft surface and bend your knees with your feet flat on the floor.
- You can keep your arms crossed over your chest or put them behind your neck or head; try to lift your shoulders towards the ceiling by applying strength with your abdominal muscles.
- Hold the position for a few seconds, then return to lean back and repeat.
Step 13. Try resistance exercises
Use resistance tools, such as elastic bands or a weight machine, to perform these exercises. Once you have successfully completed the ones that use only body weight (described so far), you should move on to this level of difficulty. For this purpose, it is recommended to do research to find specific ones to treat the atrophied muscle area.
- You can use resistance bands to do bench presses. Lie on the bench and, grasping the bands, push your arms forward as if you were to lift the bar.
- Start with bands that offer little resistance. When you are comfortable with this resistance, fold the bands lengthwise to increase the tension; Once you find this exercise simple too, take more resistant bands.
Step 14. Incorporate cardio exercises into your training routine
In addition to the exercises described so far, cardio exercises are great for strengthening atrophied muscles. Try to walk regularly or set up a regular cardiovascular exercise routine.
Start with ten to fifteen minutes of steady walking a day; gradually increase your speed and aim for 30 minutes of light walking or running daily
Step 15. Don't forget about stretching
After each workout, you need to stretch your muscles to increase their range of motion; do five to ten minutes of stretching at the end of each exercise session; if you wish, you can also do stretches separate from the moments of physical activity.
- Make sure you engage all major muscle groups and hold each stretch for 15 to 30 seconds.
- Start with stretching the back and upper body; then proceed with the neck, forearms, wrists and triceps. Do not neglect the chest, buttocks and groin area before moving on to the thighs; last, do the stretches of the backs of the feet and hamstrings.
Step 16. Learn some specific stretching exercises
Some of them are described below for the different parts of the body:
- Neck: Bend your head forward and stretch your neck to the left, right, back and forward; do not turn your head from side to side, as it is dangerous.
- Shoulders: Put your left arm on your chest and grab your forearm with the other; pull it until you feel a shoulder stretch. Push the arm you are pulling in the opposite direction to contract the muscles. Repeat the same steps with the other limb.
- Triceps: Start by lifting your right arm; bend your elbow and bring your hand towards the back of your head or between your shoulder blades. Grab your right elbow with your left hand and push it towards your head.
- Wrist: Simply reach out one arm and pull your hand back with the opposite one; repeat several times.
- Hamstrings: sit with your legs crossed and stretch one; lean forward and try to grab the corresponding foot for a few seconds. Return to the original position and repeat the same thing with the other leg.
- Lower back: lie on your back and grab one leg bringing it to chest height; repeat with the other leg.
- Legs: Lie on your back and bring both legs up; grab the back of your thighs and try to bring them closer to your face.
Part 3 of 3: Reduce Muscle Atrophy with Diet and Lifestyle Changes
Step 1. Eat lots of protein
It is extremely important to guarantee the body a constant supply of these nutrients for muscle development. Read the guidelines below to find out the recommended daily protein intake based on age and gender.
- Adult men should eat about 56g of protein per day;
- Adult women about 46 g per day;
- Pregnant or nursing women have a daily requirement of 71 g;
- Teenage boys need to eat about 52g per day;
- Teenage girls about 46 g.
- Foods rich in this nutrient are: turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products and nuts.
- A nutritionist, personal trainer, or dietician may recommend different amounts than recommended, based on your health, weight, and level of physical activity.
Step 2. Increase your carbohydrate intake
If you don't eat enough of it to supply the body with energy, you can start to weaken your muscles, with the risk of aggravating muscle atrophy of the already affected areas.
- To strengthen atrophied muscles, carbohydrate consumption should account for at least 45-65% of the total calories you consume.
- Try to choose carbohydrates that are high in fiber and that don't have too many added sugars; these include fruit and vegetables, whole grains, plain yogurt and milk.
Step 3. Eat healthy fats like omega-3 fatty acids
These foods stop muscle breakdown by interfering with the inflammatory process.
- Those rich in omega-3s are: sardines, salmon, soybeans, flax seeds, walnuts, tofu, Brussels sprouts, cauliflower, shrimp and squash.
- The recommended dose of omega-3s is 1 or 2 g per day.
Step 4. Know that stress is the "enemy" of the muscles
When the body is under emotional tension, it prepares to react; this process is known as the "fight or flight reaction", during which the level of many hormones rises, including that of cortisol, which can weaken muscle tissues if the period of stress is prolonged.
Since it is not possible to completely eliminate emotional tension from life, you must take steps to reduce it as much as possible. Identifying sources can help you avoid causing stress; you can also try techniques to control it, such as meditation or yoga. For specific advice, consult a therapist, psychologist, or mental health professional to help you identify the stressors in your life
Step 5. Get enough sleep
During sleep, the body strengthens and repairs the muscles; it is therefore important to sleep well to combat muscle atrophy.
