It’s normal for muscle atrophy to occur as we age, but it can also be a sign of a more serious medical condition, illness, or injury. Muscle atrophy can negatively impact a person’s quality of life because they lose strength and mobility, which can make it difficult to perform basic tasks. People with atrophied muscles are also at an increased risk for falling or injuring themselves. Since the heart is also a muscle that can break down, individuals experiencing muscle atrophy face the risk of heart problems. [3] X Research source
Disuse muscle atrophy can also result from severe malnourishment. For example, prisoners of war and people suffering from eating disorders such as anorexia may experience muscle loss and the wasting away of muscle tissue. People with jobs that require them to be seated for major portions of each work day or people who are not physically active can also experience this type of muscle atrophy. Severe injuries such as those to the spinal cord or brain may leave someone bedridden and result in atrophied muscles. Even common injuries such as broken bones or sprains that restrict your ability to move around can also cause disuse muscle atrophy. Medical conditions that limit a person’s ability to exercise or be physically active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens the bones. These conditions can make it uncomfortable, painful, or even impossible to exercise, leading to atrophied muscles. In many cases of disuse muscle atrophy, the loss of muscle tissue can be reversed by increasing physical exercise.
Polio, a viral disease that can cause paralysis. Muscular dystrophy, a hereditary disease that weakens the muscles. Amyotrophic lateral sclerosis, which is also known as ALS or Lou Gehrig’s disease, attacks the nerve cells that communicate with and control muscles. Guillain-Barre syndrome is an autoimmune disorder that causes your body’s immune system to attack your nerves, resulting in muscle paralysis and weakness. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Multiple sclerosis, or MS, is another autoimmune disease that can immobilize the whole body. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Muscle weakness and decrease in muscle size. Skin around the affected muscle may seem to sag away from the muscle. Difficulty lifting things, moving the atrophied area, or doing exercise that was once easy. Pain in the affected area. Back pain and difficulty walking. A feeling of stiffness or heaviness in the affected area. The symptoms of neurogenic muscle atrophy can be harder for someone without a medical background to recognize, but some of the more visible symptoms include a stooped posture, a rigid spine, and a limited ability to move the neck.
If the reason for muscle deterioration is an illness, your doctor may be able to prescribe medications that will help you maintain your muscle mass or reverse some damage of muscle atrophy. Anti-inflammatory medicines such as corticosteroids are sometimes given to patients with muscle atrophy, which helps to reduce inflammation and compression of the affected muscle nerves. This can make exercise and daily activities more comfortable. To diagnose muscle atrophy, doctors often use blood tests, X rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. They may also measure muscle tone and reflexes. [13] X Research source A doctor will also be able to talk with you about whether any kinds of exercise can stop the loss of muscle tissues or if you need to undergo surgeries and other kinds of treatments.
She will start out by assessing your capabilities and guide you through specific exercises to build muscle in the atrophied areas. She can also gauge your progress and adjust the exercise routine as needed.
As you progress, increase the time interval and the depth of the water. You can also use paddles or water barbells for more resistance. These tools will help work your core and upper body.
Keep doing this for ten repetitions, before switching to the other leg. As you progress, try doing additional sets for each leg.
For an easier version, place your hands on the pool deck so they are shoulder-width apart. As you bend your elbows, lean your chest toward the wall of the pool.
A beginner can start with eight to twelve repetitions of the exercise moves mentioned below. These exercises target the major muscle groups. Perform this routine three times per week to build up atrophied muscles.
Keep your weight on your heels and do not allow your knees to go past your toes.
Take a large step forward with your right foot. Keep your back straight while moving forward. Your heel should be raised while the tip of the toe is pressing against the floor. Bend both knees at the same time until they both form a 90 degree angle. You can check your position at the mirror to know if you are doing it right. Put your heel down and push upwards to stand. Return to the starting position and do all of the above with the left leg. Remember that your body should not be slouching forward.
Slowly slide your butt off the seat with your legs extended in front of you. Straighten your arms to keep tension on the triceps. Bend your elbows carefully while keeping your back close to the bench. Upon completing this part, press down on the bench to straighten your arms.
You can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders towards the ceiling by making use of the force from your abdominal muscles. Hold the “crunched” position for a few seconds, then lie back down and repeat.
Bench presses can be done with resistance bands. Lay down on a bench and push forward while gripping the bands like you are lifting barbells. Start with lighter-weight bands. If you feel comfortable with the current weight, fold it lengthwise to increase the resistance. Once you feel comfortable, you can move on to heavier-weight bands.
Start with ten to fifteen minutes of continuous walking per day. Gradually increase your speed and try to take a 30-minute walk or jog daily.
Make sure to perform stretches that target all of the major muscles, and hold each stretch for 15 to 30 seconds. Begin with stretching your back and your upper body. Next move on to stretches for your neck, forearms, wrists and triceps. Do not forget your chest, buttocks and groin area before moving to your thighs. Lastly, perform stretches for instep and hamstrings.
Neck stretching: Incline your head forward then stretch your neck to the left, right, back and forward. Do not roll your head from side to side as this practice is dangerous. Shoulder stretching: Place your left arm on your chest. Grab the forearm with the opposite arm. Pull it until you feel that your shoulder is being stretched. Push the arm you are stretching in the opposite direction to contract the muscles. Do the same steps for the right arm. Triceps stretching: Start with raising your right arm. Bend the right elbow and reach down behind your head and between the shoulder blades. Make use of the left arm to reach and grab the right elbow. Lastly, pull your elbow toward your head. Wrist stretching: Simply hold your arm out and slightly pull back your hand with the opposite hand. Do this repetitively. Hamstrings stretching: Start in a cross-legged sitting position. Put one leg out. Attempt to reach and hold the foot for a few seconds. Go back to the starting position and do the same thing with the other leg. Lower back stretch: Lie down on your back. Bring one leg up to chest level. Do the same with the other leg. Leg stretching: Lie down on your back and extend both legs in the air. Grab the back of your thighs and pull the legs toward your face.
Adult men should eat about 56 grams of protein per day. Adult women should eat about 46 grams per day. Women who are pregnant or breastfeeding should eat at least 71 grams of protein per day. Teenaged boys should eat about 52 grams a day. Teenaged girls should eat about 46 grams per day. Foods rich in protein include turkey breast, fish, cheese, pork loin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts. A nutritionist, personal trainer, or dietician might suggest something other than the recommended dose based on your condition, weight, and activity level.
To build atrophied muscle, your carbohydrate intake should be at least 45 to 65 percent of your total calorie intake. [27] X Research source [28] X Research source Try to select carbohydrates that are also full of fiber and do not have a lot of added sugars. These include fruits and vegetables, whole grains, plain yogurt, and milk.
Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flax seeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter squash. The recommended dose for omega-3 fatty acids is 1 to 2 grams daily[30] X Research source
Since stress cannot be completely eliminated in our lives, take steps to minimize. Identifying the source of your stress can help you prevent it from occurring. You can also try stress-control techniques such as meditation or yoga. For specific suggestions, talk with a therapist, counselor, or mental-health professional about the stressors in your life.
Try to get seven to nine hours of sleep per day.
