There is a concept that is little discussed and often overlooked by the vast majority of exercisers. Until, of course, the dreaded injury rears its ugly head and forces us to rehab or physical therapy. In fact, many personal trainers that I have worked with and managed over the years do not understand the importance of muscle balance.
Our muscular system is pretty amazing and can do some awesome stuff. Truly. Take a minute to think about what you ask your body to do for you on a daily basis. If you are a regular exerciser (and if you are reading this, I am hoping you either are or are looking to become one very soon) your muscular system does some even more incredible stuff. To your great benefit.
However, our muscular system is actually designed in a relatively simple manner. In engineering terms, we are a bunch of pulleys and levers. Our muscles are attached to our bones by strong connective tissue fibers called tendons. Each muscle has at least two. One of the tendons is the anchor, which holds part of our body still so the muscle can do its job. The other tendon is the pulley. When our muscle contracts this particular tendon pulls on a bone and allows a joint to move.
Confused? Consider your elbow. Our bicep muscle (the big fleshy muscle on the front side of our upper arms) has one job, to bend the elbow. Take one hand and using your fingers, feel the front side of your shoulder. There is a slight groove right where your collarbone meets what we commonly refer to as the shoulder. That is where your bicep muscle anchors. Take your same hand down to your elbow and place your fingers there gently. Now, contract the bicep muscle and bend your elbow around your fingers. You should feel a tendon bump out of your elbow a tad as you do this. See? Bicep pulley.
Each joint in our body is capable of motion due to this system of pulleys and levers. Each joint in our body is controlled by a set of muscles. In other words, each joint can support at least two motions. In our elbow example, we can also extend it after it has been bent. That’s the job of the triceps muscle on the back side of our upper arms. Complex movement and motion, like what we can accomplish at our shoulder, requires the input of many muscles all working together.
Muscle balance very simply refers to the idea that each muscle around a joint should have roughly equal input. In our elbow example, it means that both the biceps that bend the elbow and the triceps that extend the elbow should be able to create the same amount of pulley action, or force, at the joint. When this isn’t the case, one muscle tends to become short and tight which then pulls the opposite muscle longer creating tension.
It is more commonly known that short, tight muscles can result in injuries. In fact, it is this phenomenon that leads to many back injuries. The hamstring muscle group on the back of the upper legs wants to be tight. Which we make worse by sitting all day or not stretching properly. When the hamstrings are tight, they can pull the hips and lumbar spine out of proper alignment which may cause back pain.
Short muscles are also less pliable, meaning a short muscle is also susceptible to strains or tears. The obvious remedy for short, tight muscles is to properly stretch them. But foam rolling is thought to relieve tightness as well. And for some people, simply moving their bodies more (sedentary) or changing the type of training they are engaged in (runners who decide to cross train) can also help alleviate this.
What is less thought about, though, is that injury can also occur from the loose, or long muscles. These muscles are weaker and may not be able to support the joint, and therefore proper movement. If a joint isn’t well supported, crazy things can happen. Sprains, dislocations, and pain are all possibilities. How to remedy those long, loose muscles? Strength training. You knew I was going there, right? Give the weaker, longer muscles more of a challenge. Reasonably, of course.
Double check yourself before you wreck yourself… Remember that there is another muscle on the other side of the joint that’s job is to create the opposite motion? You should be able to lift approximately the same amount of weight in both motions. Back to the elbow… If you can bicep curl 40 pounds, you should also be able to use 40-45 pounds for a tricep extension exercise. That little tip is also a great marker to check in with strength training period.
As the name implies, muscle balance is all about balance. You want to be able to lift roughly balanced amounts of weight with the muscles on both the front and back sides of the body. You want to be able to have balanced abilities on the right and left sides of the body. You want to have balanced ranges of motion in the same joints (i.e. both shoulders should be able to do the same things). This balance can be accomplished by stretching out the short, tight muscles and strengthening the longer, looser muscles.
Until next time, be well friends!
