How Strengthening Can Hurt Your Muscles

Written by Dr. Steve Chaney on . Posted in Issues, Muscle Therapy and Health

Preventing & Healing Repetitive Strain Injuries – Part 2

 Author: Julie Donnelly, LMT

bicepsIn part I of this series we explored “how” muscles cause joint pain and prevent us from moving easily and without pain. In Part II we’ll take a look at the “why.”

When a person can’t freely move a joint they are frequently told they need to strengthen the muscle that moves the joint, but this is often a serious misconception. Let’s look at this further so it will become clear.

Most people have heard the term Repetitive Strain Injury (RSI), but they don’t have a clear concept of how that affects them on a daily basis.

Repetitive Strain Injuries (RSIs)

Repetitive strain injuries happen when a muscle does the same movement over and over, causing the muscle to develop an excess of Hydrogen ions (H+), which is a part of lactic acid. Lactic acid was once thought to be the “bad guy” that created spasms/knots in your muscles.  Then research showed that lactic acid has two components, one is called lactate and it is an important piece of energy production, and the other is H+, which is the acid byproduct of energy production and is the cause of the spasms.

Your body has the ability to flush out H+, but if you are exercising, or repetitively doing the same movement, you are creating more H+ than your body can eliminate.  The scales tip and the excess lactic acid will cause the muscle fibers to contract into a spasm.  The spasm is usually formed slowly so you don’t notice it until it is so evolved that the fibers are twisted into a knot and are putting a strain on the insertion point at the joint.

Strengthening vs Lengthening

When you can’t bend a joint, such as your elbow, you are often told to strengthen the muscle that pulls on the joint, in this case, the biceps.  However, you actually need to lengthen your triceps.

In fact, I tell my clients to first look at the area where they are feeling pain, and then find out which muscle inserts at that point. If you can’t bend a joint, I tell people to look at what muscles should be stretching to enable the joint to move. The likelihood is great that the tight muscle is the cause your problem.

You’ll be amazed at how quickly you will regain full range-of-motion when you release the “straps that are holding you bound” by lengthening the contracted muscles.

Another piece of the strengthening misconception occurs when a person feels they are losing power in their muscle.  Many times the person isn’t feeling any pain in their body, just a general feeling of loss of strength. You know you are exercising, but still you aren’t as strong as you were, so you feel you need to increase your strengthening exercises.

How Strengthening Can Hurt Your Muscles

To demonstrate this topic we’ll use the biceps of the upper arm as our example.  I do a lot of my work with endurance athletes, athletes who are power lifters or simply individuals who exercise to the extreme.  I’ve seen how they are in severe pain, sometimes to the point where they can’t do even the simplest movements without having not only pain but also losing power.

Often they lose power because the pain is too sharp when they go to lift the weight, or do pull ups. Other times they just feel like they are having weakness in the muscle, which makes them more determined to exercise that muscle even more.  What has happened is the muscle is now too short to have any pulling power.

an upper body athletesLook at the graphic to the left.  Many endurance athletes look just like this drawing, and some people think this is the picture of strength.  However what is happening is the biceps muscles have been shortened to the point where he can’t completely straighten his arm, so he has actually lost power.

But you don’t need to be an endurance athlete to have this experience.  If any muscle in your body is shortened by spasms, whether they are from doing a repetitive movement or from exercise, you will also lose strength in those muscle fibers.

Consider this: if you couldn’t move your body, but you wanted to pull a heavy object toward you, you would stretch your arm out all the way and then pull on the object. If you stepped closer to the object so your arm is now bent, you can see that you wouldn’t have as much strength to move the heavy object.  In the same way, when a muscle is already shortened by either a spasm or a static contraction, it won’t have the full pulling power it needs to function properly. You need to lengthen the fibers to their optimal length so they can pull with full strength.

You stretch, but often people will complain that the muscles aren’t stretching, or they hurt worse after the stretch than they did before stretching. This brings us to the “stretching misconception,” which will be explained in Part III of this trilogy.

Julie Donnelly is an internationally respected muscular therapist specializing in the treatment of chronic pain and sports injuries.  She has co-authored several self-treatment books, including The 15 Minute Back Pain Solution, Treat Yourself to Pain-Free Living  and Carpal Tunnel Syndrome-What You Don’t Know CAN Hurt You.  Julie is also the co-developer of TriggerPoint Yoga. She teaches Julstro self-treatment workshops nationwide and is a frequent presenter at Conventions and Seminars.  Julie may be contacted through her websites: http://www.julstro.com  and http://www.TriggerPointYoga.com.

© Julie Donnelly 2013

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Nitric Max Muscle Order

    |

    I think that what you published made a great deal of sense.
    But, what about this? suppose you added a little content? I am not saying your content is not good., however
    suppose you added a headline that makes people desire more?
    I mean Health Tips From The Professor How Strengthening Can Hurt
    Your Muscles

    Reply

    • Dr. Steve Chaney

      |

      Dear Max,
      Good idea. I’m a professor. Marketing is not my strength.
      Dr. Chaney

      Reply

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Latest Article

Groin Pain Relief

Posted April 16, 2019 by Dr. Steve Chaney

What Is The Pectineus Muscle And Why Is It Important?

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Spring Is In The Air

spring floridaI remember as a child we sang “Though April showers may come your way…they bring the flowers that bloom in May…”

Of course, here in Florida we are blessed with flowers all year, but there’s still a lovely feeling that happens in Spring.  It’s still cool enough most days to go out running, and the humidity is still low.  Traffic will soon be easing up as our friends from the north start their trek back home, and daylight savings time is giving us more time to get to the beach for sunset.  Lovely!

Fun Facts About Spring….

  • The earliest known use of the term “spring cleaning” was in 1857
  • The word “spring” has been used for the season since the 16th century
  • The first day of spring is called the vernal equinox
  • On the first day of spring, the sunrise and sunset are about 12 hours apart everywhere on earth
  • Spring fever isn’t just a saying. Experts say the body changes due to the temperature and can cause an upset in your health.
  • The actual start of spring varies from March 19th to the 21st, but it is commonly celebrated on the 21st.

Do you like to garden?  Now is the perfect time to get your gardens planted so you’ll have home grown veggies for the entire summer.  For me, it’s also a great time to do some spring cleaning and get the house in order before the summer closes all the windows and the air conditioning becomes our indoor relief.

But these activities can also cause a strain on muscles, so don’t forget to take care of yourself. If you put too much strain on muscles you haven’t used all winter, you can develop problems and need groin pain relief.

 

A Tiny Muscle Can Cause Groin Pain

groin pain relief pectineusLately I’ve had several clients come in because of groin pain that has their medical practitioners stumped.  Their symptoms are varied, but most complain that it feels like they hit their pubic bone with a rubber mallet.  Ouch!

One client loves to ride her horse, but the pain had prevented that for several weeks. Another was considering selling the motorcycle that she and her husband love because she just can’t sit on it anymore.

Several years ago, I had a male client tell me that he had this same pain and he was told it could be his prostrate causing the issue.  Fortunately, that wasn’t he problem at all.

The muscle that caused all these problems, and a lot more, is the Pectineus.

The Pectineus muscle originates on your pubic bone and inserts into the very top of your inner thigh bone (femur).

You can see the Pectineus and surrounding muscles more clearly by going to https://en.wikipedia.org/wiki/Pectineus_muscle

Most muscles have more than one function, and this is true for the Pectineus.  The function we’ll look at today is called adduction.  It brings your leg in toward midline.  If you think of a soccer player kicking the ball with the inside of his ankle, it was the Pectineus that helped draw his leg in so he could do the shot.

Each of my clients had pain while trying to bring their leg out so they could sit on their horse, or on their motorcycle.  The tight muscle was pulling on their pubic bone and causing a severe strain.

This muscle is easier to have someone else treat it for you because of its location but give it a try and see if you can locate & treat it yourself.

 

Groin Pain Relief

groin pain relief treatmentThe picture to the left is showing an athlete self-treating her adductors.  These muscles, and the Pectineus muscle, all originate at the same point on the pubic bone.  The picture is showing her massaging the middle of the adductors.

To reach the Pectineus, move the ball all the way up to the crease in your leg.  You can do the treatment with a ball, but because of the size of the muscle and its location, it’s easier to do it with your fingertips.

Sit as this athlete is sitting, and even bring your opposite leg up so your foot is flat on the floor.  For example, in this picture, the athlete would bring her right leg up so her right foot is on the floor, and then lean a bit further onto her left hip.  That opens up the area so she can reach a bit easier into the muscle while using her fingertips.

Press into the muscle, being careful to feel for a pulse, and moving if you feel one.  If the Pectineus is in spasm, you’ll know it immediately when you press on it.  If it’s not in spasm, you won’t be able to find it at all.

Remember to stay within your pain tolerance level, this isn’t a “no pain, no gain” situation.  Never go deeper than what feels tender, but not so much that you want to faint. Hold the pressure for 15 seconds. Then let up on the pressure, but keep your fingers in the same place.

Repeat this movement several times. Each time it will hurt less, and eventually it won’t hurt at all.  That’s when the muscle has completely released, and you will have relief from the pain.

It’s as simple as that!

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

calf cramps remedy bookTreat Yourself to Pain-Free Living (https://julstromethod.com/product/treat-yourself-to-pain-free-living-hardcopy/). It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

julie donnellyAbout The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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