Understanding Muscular Imbalances
Muscular imbalances occur when there is a difference in strength, size or function of the opposing muscle groups. This can lead to uneven distribution of stress and force on the body. Often resulting in poor posture, decreased performance and an increased risk of injuries.
An example of a muscular imbalance would be if the muscle in your quadriceps (thigh muscles) are weaker on your left side compared to your right side. This can be the reason for some knee pain.
Causes of muscular imbalances
1. Poor posture
Prolonged sitting or standing can lead to over use of certain muscles.
2. Repetitive movements
Engaging in sport or exercise that engages certain muscle groups more than others.
3. Injury
Favouring one side of the body due to injury can result in the opposite side becoming weak due to it not being used as much.
4. Unilateral movements
If you are more dominant on one side of the body this can cause an imbalance as one side of the body becomes more developed.
5. Training
Favouring training certain muscle groups while neglecting others can contribute to muscular imbalances.
Preventing muscular imbalances
1. Balance your training
Ensure your workout routine includes exercises that targets all major muscle groups equally but don’t forget the small muscles either! Incorporate a mixture of compound and isolated exercises.
2. Good form
Always ensure your form is correct. This will prevent you from over compensating with stronger muscles. If you are struggling with form and muscle engagement lower that weight! Remember less is more.
3. Regular strength testing assessment
Regularly review your strength and flexibility to identify any developing imbalances before they lead to pain or injury. Consider booking a sports therapy consultation, where your practitioner can assess your needs and provide tailored advice.
4. Vary your training
Engage in a variety of activities that use different muscle groups.
5. Stretching and mobility
Incorporate stretching and mobility exercises into your routine. Make sure your muscles are flexible and you have good mobility through your joints.
Correcting muscular imbalances
1. Identify the imbalance
Start by determining which muscle groups are weaker or less active. This may involve a sports therapy appointment for a professional assessment.
2. Target strengthening
Focus on strengthening the weaker muscles with specific exercises.
3. Unilateral training
Add in single leg or arm movements to ensure each side of the body is working equally. If your left side is weaker than your right side, make sure you are lifting the same weight on each side and not heavier on the right and you won’t be helping with the imbalance.
4. Stretch over active muscles
Regularly stretch the stronger and tighter muscles.
5. Corrective exercises
Implement exercises that will help with muscle activation and aiding movement patterns. This should include balance, stability and core exercises.
Muscular imbalances are quite common and, if left unaddressed, can hinder your performance and increase your risk of injury. By identifying the root causes and taking proactive measures, you can maintain a balanced, strong, and functional body.
If you’re experiencing a persistent injury or notice weakness on one side, book an appointment with us, and we’ll help you get to the bottom of it.
