What is muscular imbalance

A muscle imbalance is the term used when one muscle pulls harder at a joint than its antagonist, or opposite. If both muscles where pulling with the same tension, theoretically the joint they are attached to should remain in a centered (neutral) position. However, over time we develop imbalances due to learned inefficient movement patterns. Inefficient movement patterns can lead to joint dysfunctions, swelling and altered

proprioception (how we respond to environmental stimuli).  An example of this can be observed in individuals who sit for long periods of time. The body remembers the position and begins to “preset” itself. This is called motor learning, or a learned movement pattern. When the body programs itself like this, the muscles that are responsible for bending the hip into a sitting position (known as the hip flexors) become shortened, or overactive. The shortening is due to the constant signal from the nervous system to prepare to bend. This means that the muscles responsible for straightening the hip must become long, or underactive.

The problem of imbalances effects everything we do including how we sit, walk, reach for things, and sleep.  Whenever we try to accomplish any movement in an imbalanced state, the body will attempt to have the wrong muscles accomplish the brunt of the work. No big deal, right? Aren’t muscles made to do work? When the wrong muscles are recruited to perform a task it effects the entire kinetic chain. Let’s go back to the imbalances when sitting. Sitting there is no major problem because the body learned this position. The problem arises when we stand. Now remember the muscles responsible for straightening the hip are underactive. They cannot produce all of the force needed to straighten the hip. This is when other muscles come into greater play. Synergists are muscles that aid the prime mover (the main muscle designed to do work) in accomplishing a task. When the prime mover cannot perform properly, the synergists have to work harder (synergistic dominance). This can result in abnormal strain on the joints resulting in dysfunction.

With this said, if we begin an exercise routine without first addressing the imbalances, you are only going to exacerbate the problem. In order to maximize your gains, we must slowly and methodically reduce these imbalances.  Find a knowledgeable fitness professional who can identify your imbalances. Have them write you a program of stretching, strengthening, and functional movements to correct (re-learn) the movement patterns.

Once functional movement is restored, your body can deliver maximum performance. The chances of sports related injury, joint dysfunction, and swelling are significantly reduced. 

In conclusion, be aware of your body and become active every day for 20-30 minutes or 2.5 hours weekly. Do it in a safe and healthy way to live a long and active life.

 

References

Clark, Micheal A., Scott C Lucett and Brian G Sutton, NASM Essentials of Personal Fitness Training. Baltimore: Wolters Kluwer, 2012.