The human body is a complex system of numerous checks and balances that work together to maintain proper overall functioning. For this reason, any sort of imbalance can lead to problems, especially when it comes to muscles.

Here’s what happens: all muscles and muscle groups are paired to work together, and they need to be balanced in terms of strength, flexibility and posture in order to be effective and prevent injuries. But when one muscle or muscle group is stronger than its opposing muscle/group, this creates an imbalance and can cause issues.

A prime example is doing push-ups on a regular basis but failing to do rows, pull-ups or any other upper-body pulling movements, which often results in a muscle imbalance with the chest being stronger than the back. The imbalance in one part of the body can lead to pain elsewhere, and may also increase the risk of injury, especially overuse injuries, which are often due to muscle imbalances.

A number of injuries and pain-related disorders—including patellofemoral (below the kneecap) pain, runner’s knee, jumper’s knee, low back pain and Achilles tendintis—are either directly or indirectly caused by muscle imbalances, and both non-athletes and athletes alike are at risk. Non-athletes can create muscle imbalances over time by repeatedly performing any daily activity like picking up a child, while athletes usually develop muscle imbalances due to specific motions of their respective sport.

Fortunately, physical therapy can help treat patients that have muscle imbalances with a series of training tips and stretching exercises to re-balance muscles. CAM Physical Therapy and Wellness Services LLC recommends the following:

• Try to always choose exercises that strengthen opposing muscle groups and use them together when working out
• Consider movement imbalance training to retrain imbalanced muscles
• Superman stretch: lie on stomach with legs straight and tops of feet on the floor, and then lift arms and head with one or both legs at a time
• Cobra stretch: assume the same position as the Superman, but shift hands to chest level and raise torso while keeping legs on the ground
• Bridges: lie on back with knees bent and feet shoulder-width apart and flat on floor, then lift hips off floor and hold for 5-10 seconds
• Chest stretch: stand in a doorway and lean forward into lunge position, with palms on doorframe and head and back straight

Addressing muscle imbalances can help patients become stronger, more flexible and more efficient in athletic performance as well as everyday activities. At CAM, we can assess these imbalances and create an exercise program that trains the body to move properly so that pain and injury risk are at a minimum. Call 301-853-0093 to schedule an appointment at any of our three locations in Laurel, Hyattsville or Glenn Dale/Bowie, MD, or click here for more information.