Muscle atrophy is a condition when muscle tissue begins to weaken and is wasted. This can occur due to underused muscles, lack of nutrition, disease, or injury. In many cases of muscle atrophy, you can rebuild muscle with specific exercises combined with diet and lifestyle changes.
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Part 1 of 3: Understanding Muscle Atrophy
Step 1. Know what muscle atrophy means
Muscular atrophy is the medical term for a condition when a body part loses muscle mass or loses muscle tissue.
- Muscle atrophy is normal with age, but it can also be a symptom of a more serious medical condition, disease, or injury.
- Muscle atrophy can have a negative impact on a person's quality of life because their strength and ability to move is reduced, making daily activities difficult. People with muscle atrophy are also prone to falls and injures themselves. Because the heart is also a muscle that can break down, people with muscle atrophy are also susceptible to heart problems.
Step 2. Learn about inactivity atrophy (disuse atrophy)
Muscle atrophy can occur because it is rarely used at a sufficient level of exertion. This causes the muscles to break down, shorten, and waste. This condition usually occurs after an injury, a very sedentary lifestyle, or a medical condition that prevents the sufferer from exercising his muscles.
- Muscle atrophy inactivity can also occur due to severe nutritional deficiencies, for example in prisoners of war and people with eating disorders such as anorexia.
- People who have jobs that require them to sit most of the day or people who are physically inactive can also experience muscle atrophy.
- Severe injuries to the spine or brain that make the sufferer always bedridden can also cause muscle atrophy. Even ordinary injuries like fractures or sprains can hinder your movement and lead to muscle atrophy and inactivity.
- Inactivity muscle atrophy can be caused by medical conditions that limit a person's ability to exercise and be physically active, such as rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens bones. All of these conditions make exercise uncomfortable, painful, or even impossible so that the muscles atrophy.
- In many cases of inactivity muscle atrophy, the decrease in muscle mass can be reversed by increasing physical exercise.
Step 3. Understand the causes of neurogenic atrophy
Neurogenic muscle atrophy is caused by disease or injury to the nerves that attach to the muscles. This injury is less common than inactivity muscle atrophy, but is more difficult to heal because usually increasing exercise alone is not sufficient for nerve regeneration. Some of the diseases that can cause neurogenic atrophy include:
- Polio is a disease that can cause paralysis.
- Muscular dystrophy, which is an inherited disease that weakens muscles.
- Amyotrophic lateral sclerosis (amyotrophic lateral sclerosis), 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 the body's immune system to attack the nerves, resulting in paralysis and muscle weakness.
- Multiple sclerosis (Multiple sclerosis or MS) is another autoimmune disease that can paralyze the entire body.
Step 4. Recognize the symptoms of muscle atrophy
It is important to recognize the symptoms of atrophy early so that treatment can be started as soon as possible. Some of the symptoms of this condition include:
- Weak muscles and decreased muscle size.
- The skin around the atrophied muscles appears loosened.
- Difficulty lifting objects, moving atrophic areas, or performing exercises that were previously easy to perform.
- Pain in the atrophic area.
- Back pain and difficulty walking.
- Stiffness or heaviness in the atrophic area.
- For people without a medical background, symptoms of neurogenic muscle atrophy can be difficult to spot. However, there are some symptoms that can be seen, such as a bent posture, stiff spine, and limitations in moving the neck.
Step 5. Seek medical advice if you think you have muscle atrophy
If you think you have muscle atrophy, you should consult a doctor or medical professional as soon as possible. Your condition will be diagnosed and treated by a doctor.
- If muscle wasting is caused by disease, your doctor will prescribe medications that help maintain muscle mass and reverse some of the damage to muscle atrophy.
- Anti-inflammatory drugs such as corticosteroids are sometimes given to patients with muscle atrophy, which help reduce inflammation and compression of atrophic muscles. Thus, exercise and daily activities can be carried out more comfortably.
- To diagnose muscle atrophy, doctors often use blood tests, X-rays, CT scans, EMG scans, MRI scans, and muscle or nerve biopsies. The doctor may also measure the shape and reflexes of the muscles.
- You can also ask your doctor about the types of exercises you can do to stop the loss of muscle mass or whether you need surgery or other types of treatment.
Step 6. Use the services of an expert
Depending on the cause of your atrophy, you can use the services of a therapist, nutritionist, or personal trainer who can improve your condition through planned exercise, diet, and lifestyle changes.
Part 2 of 3: Treating Muscle Atrophy with Exercise
Step 1. Consult with your doctor or other health professional before implementing a muscle building program
Even if your doctor says muscle atrophy isn't caused by a specific disease, it's best to consult with him or her before trying a muscle-building exercise program. Do not let you do exercises that are too strenuous or dangerous to health. Your doctor can refer you to a good trainer or physical therapist.
Step 2. Hire a personal trainer or physical therapist
While there are some physical activities that you can do on your own to reverse the effects of muscle atrophy, it's a good idea to follow the guidelines of a qualified trainer or instructor to ensure the exercise is safe and effective.
Start by assessing your abilities and work out an exercise program according to the muscles that are experiencing atrophy. The trainer will also be able to measure training progress and adjust training routines as needed
Step 3. Start with light exercise, then gradually increase the intensity
Since many people with muscle atrophy start training again after a long period of no physical exercise, it's best to start slowly. Don't forget, your body is not as strong as it used to be.
Step 4. Start with water training or aquatic rehabilitation
Swimming or other water sports are often recommended for people with muscle atrophy because these exercises help relieve muscle soreness, can build muscle quickly, rebuild muscle memory, and relax sore muscles. Prioritize guidance from your coach, but here are some basic steps to get started:
Step 5. Walk around the pond
Get into a pool where the water is only waist deep, and walk around the pool for 10 minutes. This exercise is low risk and helps strengthen muscles in the lower body.
- As the workout progresses, increase the interval time and water depth.
- You can also use paddles or a water barbell for added resistance. Both tools will train the core and upper body muscles.
Step 6. Do a knee lift in the pool
Rest your back against the pool wall, and place your feet on the bottom of the pool. Then, lift your knees as if you were going to row in place. When your knees are at waist level, stick them out.
- Continue for 10 reps, before switching to the other leg.
- As the exercise progresses, try adding sets for each leg.
Step 7. Do water push-ups
Face the pool wall with your hands resting on the pool deck and shoulder-width apart. Use your hands to lift your body halfway out of the water. Hold this position for a few seconds and slowly lower yourself back into the water.
If it's too heavy, try placing both hands on the pool deck and shoulder-width apart. When bending your elbows, lean your chest against the pool wall
Step 8. Switch to weight training
If you feel the water workout is too light, include weight training to complement the water workout.
- Beginners can start with 8-12 repetitions of the exercises below. The following exercises work the major muscle groups.
- Do this routine 3 times per week on atrophic muscles.
Step 9. Learn how to do squats
Squats are performed while standing and extending both arms forward. Bend your knees slowly, as if sitting in a chair. Hold this position for a few seconds before returning to the starting position.
Keep your weight on your heels, and don't let your knees go past your toes
Step 10. Do lunges
Lunge is done by standing straight and placing both hands on the waist. Pull your abdominal muscles in.
- Step forward with the right foot. Keep your back straight as you move forward. The heel should be raised while the toe presses the floor.
- Bend both knees together until they form a 90-degree angle. Check in front of the mirror to make sure your position is correct.
- Lower your heels and push up to stand. Return to the starting position and repeat all the above movements with the left leg.
- Do not forget, the body should not bend forward.
Step 11. Try the tricep dip
Prepare a bench or chair that is strong and sturdy. Sit on it and place your hands on the sides until they are shoulder-width apart.
- Slide your buttocks off the bench while both legs are straight out in front of you. Straighten your arms to keep pressure on the triceps.
- Bend your elbows slowly while keeping your back close to the bench. Once done, press the bench until your arms are straight.
Step 12. Perform basic ab crunches
The trick, lying on your back on a mat or carpet. Bend your knees making sure your feet touch the floor.
- You can cross your arms in front of your chest or place your hands behind your neck or head. Try to pull your shoulders toward the ceiling using the strength of your abdominal muscles.
- Hold this position (called “crunched”) for a few seconds, then lie back on your back and repeat.
Step 13. Try doing resistance exercises
Take advantage of a resistance device such as a resistance band or a weight lifting machine once you can do the weight training above. Try to find weight training that can strengthen the muscles in the atrophic area.
- Bench presses can be performed with resistance bands. Lie on a bench and push forward while gripping the rubber as if lifting a barbell.
- Start with a light resistance rubber. If you are comfortable with the current load, fold it along the length for added resistance. If you feel comfortable, please proceed to heavy resistance rubber.
Step 14. Incorporate cardio into your workout program
In addition to the exercises discussed in this article, you can also build atrophic muscles with cardio exercises. Try to walk or do a regular cardio routine.
Start by walking for 10-15 minutes per day. Gradually increase your speed and aim to walk or jog for 30 minutes each day
Step 15. Stretch
After each exercise, stretch the muscles to increase their range of motion. Stretch for 5-10 minutes after each exercise. You can also stretch at the end of each session.
- Make sure you do stretches that work the major muscles, and hold for 15-30 seconds.
- Start by stretching your back and upper body. Next, stretch your neck, forearms, wrists, and triceps. Don't forget to stretch your chest, buttocks, and groin before moving on to the thighs. Finally stretch your tortoise legs and hamstrings.
Step 16. Learn some specific stretches
Here are some specific stretches for specific body parts:
- Neck stretch. Lean your head forward and stretch your neck left, right, back and forward. Do not roll your head from side to side as it is dangerous.
- Shoulder stretch. Place your left arm to your chest. Grasp the forearm with the other hand. Pull until you feel a stretch in your shoulders. Push the stretched arm in the opposite direction to contract the muscle. Do the same movement on the right arm.
- Triceps stretch. Raise your right arm. Bend your right elbow and reach down behind your head and between your shoulder blades. Use your left arm to reach out and grab your right elbow. Finally, pull your elbows toward your head.
- Wrist stretch. Grab your arm and slightly pull the back of your hand with the other arm. Do it over and over again.
- Hamstring stretch. Start by sitting cross-legged. Take one leg out, then try to reach and hold the sole of the straightened leg for a few seconds. Return to the starting position and perform the same movement on the other leg.
- Lower back stretch. Lie on your back and raise one leg to chest height. Do the same movement on the other leg
- Leg stretch. Lie on your back and straighten your legs in the air. Grab the back of the thigh and pull the leg toward your face.
Part 3 of 3: Treating Muscle Atrophy with Diet and Lifestyle Changes
Step 1. Eat lots of protein
Muscles need a constant supply of protein to grow. See the guide below for recommendations for daily protein intake by age and gender.
- Adult men should eat 56 grams of protein daily.
- Adult women should eat 46 grams of protein per day.
- Pregnant or breastfeeding women should receive 71 grams of protein daily.
- Teenage boys should eat 52 grams of protein every day.
- Teenage girls should eat 46 grams of protein every day.
- Protein is found in turkey breast, fish, cheese, pork, tofu, low-fat beef, beans, eggs, yogurt, dairy products, and nuts.
- A nutritionist, personal trainer, or dietitian can give you the right dose according to your condition, weight, and activity level.
Step 2. Increase carbohydrate intake
If you don't eat enough carbohydrates to fuel your body, your muscles can break down. This can exacerbate muscle atrophy in the related area.
- To build muscle that is experiencing atrophy, carbohydrate intake should be at least 45-65 percent of total calorie intake.
- Try to choose carbohydrates that are also high in fiber and don't contain a lot of added sugar. It also includes fruit and vegetables, whole grains, plain yogurt, and milk.
Step 3. Eat good fats like Omega-3 fatty acids
These good fats stop muscle breakdown by interfering with the inflammatory process (inflammation).
- Foods rich in omega-3 fatty acids include sardines, salmon, soybeans, flaxseeds, walnuts, tofu, brussels sprouts, cauliflower, shrimp, and winter oranges.
- The recommended dose of omega-3 fatty acids is 1-2 grams per day.
Step 4. Understand why stress is bad for muscles
When the mind is stressed, the body responds too. This response is known as the on-or-death response. During this response, many hormone levels spike, including a stress hormone called cortisol, which breaks down muscle tissue during periods of sustained stress.
Since stress cannot be completely eliminated in our lives, try to reduce it. Identify sources of stress to help you prevent them from arising. You can try stress control techniques, such as meditation or yoga. You can also seek advice from a therapist, counselor, or mental health professional to manage your stress
Step 5. Get enough sleep
When we sleep, our bodies build and repair muscles, so sleep is very important to fight muscle atrophy.
