Muscular imbalances: symptoms, causes and treatment

Summary of this blog

The blog covers the gradual development and recognition of muscular imbalances, their symptoms (including visible signs and coordination issues), diverse causes (genetic, postural, and disease-related), preventive measures (such as regular exercise and correct training techniques), and treatment options (including self-help exercises and professional support). Emphasizing the potential long-term consequences, the text highlights the significance of early detection and targeted interventions to avoid sustained damage.

End of summary

Muscle pain after exercising can indicate an imbalance in the musculature. Whether you're working out to build muscle, lose weight, or simply stay fit, muscular imbalances can do more harm than good. I provide comprehensive information on the topic of muscle imbalance, along with tips for prevention and self-therapy. Only when the muscles work together harmoniously can a healthy and efficient musculature develop.

What are muscular imbalances?

From a medical perspective, muscular imbalance occurs when functionally opposing muscles fall out of balance. In every movement, two different muscle groups are involved: one contracts, and the other stretches. Normally, both muscle groups return to their baseline tone after completing their work. If this no longer happens, either one group is permanently tense (shortened), or the other is consistently stretched (relaxed).

Recognize symptoms of muscular imbalances

A perfectly balanced body without muscular imbalances is extremely rare. Imbalances develop gradually and are often only noticed when painful symptoms and movement restrictions occur. Possible indications include:

• Visibly noticeable changes such as shoulder or pelvic misalignment, rounded back, lordosis, or torticollis.
• Painful tension
• Movement restrictions
• Joint complaints
• Tendon irritations
• Disturbances in muscle coordination and function

It is crucial to identify the cause of the complaints since many symptoms can be both effects and causes of muscular imbalances.

Example:

Untreated rheumatic joint pain leads over time to protective postures and compensatory movements, which can result in muscle imbalances. Understandably, an inflamed, painful joint is preferentially kept in a less painful position. Conversely, a persistent imbalance can damage the cartilage in the joints as they are no longer moved sufficiently and evenly. This could lead to arthrosis or arthritis.

Self-recognition of imbalances

Frequent muscle tension and joint complaints may be signs of an imbalance in the musculature. A critical self-reflection in the mirror or based on photos can provide insight into where posture-related muscular imbalances might occur. Pay attention especially to shoulder position, head posture, pelvic stance, arm position, and trunk posture in a relaxed stance.

Imbalances that are not immediately apparent can be best identified by observing specific movement sequences. Self-diagnosis is challenging, but there are specific test exercises for particularly vulnerable muscle groups that can be performed independently. For evaluation, you either need a second person or record yourself on video. The goal is to identify compensatory movements. A well-known test for assessing overall functional movement ability is the "Overhead Squat Assessment."

In a fitness studio, you can test the strength ratios between opposing muscle groups on special equipment, preferably under professional guidance.

Causes of muscle imbalances

The potential reasons are diverse. Both genetic anomalies and acquired misalignments are potential triggers. Compensation mechanisms accompany many diseases, including disorders of the central nervous system and motor nerve tissue. Diagnosis and, if possible, the elimination of the cause should always take precedence in therapy.

Lack of Movement and Incorrect Body Postures

Often, a lack of movement and incorrect body postures lead to certain muscles being unable to reach or relax into their baseline tone. Prolonged sitting and monotonous, unnatural movement patterns disrupt the balance of the muscles. This behavior can also trigger trigger points (hardened muscle knots), which are often painful and potential amplifiers or triggers of imbalances.

Incorrect, Unilateral Training

A common cause of muscular imbalances is the improper practice of sports. Either the technique of a sport is not learned correctly, or the training sessions strain the muscles too unilaterally.

Beneficial are sports that comprehensively engage the entire muscle apparatus, such as swimming, running, or cycling. However, imbalances can also occur in these disciplines, for example, when exclusively practicing breaststroke, adopting a faulty running style, or setting the bicycle saddle too low. Sports with a unilateral load, such as football, golf, and tennis, require compensatory training to avoid imbalances. Even in bodybuilding and strength training, there is a risk of overly unilateral training. Professional guidance and appropriate compensation training sessions are essential.

Illnesses and Injuries

Anatomically, conditions like pelvic misalignment, uneven leg lengths, a tilted neck, and round back inevitably lead to muscular imbalances, regardless of whether they are genetically determined or acquired. Rheumatic and neural disorders like ankylosing spondylitis and multiple sclerosis also affect muscular balance. The same applies to all diseases involving the postural apparatus and spine.

Prolonged healing processes and inadequate rehabilitation measures after injuries almost inevitably lead to muscular imbalances due to pain-induced protective postures.

Consequences and long-term damage caused by muscle imbalances

An unnoticed imbalance in the musculature can lead to serious problems over time. A persistent imbalance also affects neighboring muscle groups and disrupts the physiologically correct movement of the associated joints. This leads to a lack of joint lubrication, causing the bones to painfully rub against each other. A muscular joint imbalance occurs and can progress to arthritis. Tendons and ligaments are also adversely affected.

Muscles susceptible to imbalance

Functionally, muscles can be categorized into tonic muscles, which perform endurance work and tend to shorten, and phasic muscles, responsible for dynamic and powerful movements, which tend to weaken. The following are the muscle groups most commonly affected by imbalances.

Shoulders

The Shoulders Muscular imbalance in the shoulder area often occurs when the active deltoid muscle, chest muscles, and the less engaged external rotators of the back of the shoulders are involved. Imbalances in these muscles can occur, especially in overhead sports such as tennis and volleyball, as well as during strength training. Causes may include incorrect head posture, stress on the neck muscles (e.g., due to incorrect screen height or "text neck"), and persistent psychological stress (raised shoulders).

The upper back

The Upper Back The main actors in a muscular imbalance in the upper back are the large chest muscle (tonic) and the trapezius muscle (phasic). In many cases, postural damage triggers these imbalances, externally manifested by a rounded back.

The lower back

The Lower Back Muscular imbalances in the lower back often arise between the straight, oblique abdominal muscles (phasic), and the lower back extensor muscles (tonic). Other involved muscles may include the hip flexors, gluteal muscles, and thigh muscles. Excessive lordosis is an external sign of this imbalance, often caused by poor posture and lack of physical activity.

The legs

The Legs Especially in the legs, the tonic calf muscles are in imbalance with the phasic shin muscles. Prominent examples include the shortening of the calf muscles due to frequent wearing of high heels, improper running training, or intensive ballet training without corresponding compensatory exercises.

Prevent muscular imbalances

The most effective measures for prevention can be derived from the most common causes of muscular imbalances. Find the right balance by actively maintaining and promoting your muscles on one hand, and avoiding poor posture and one-sided strains on the other.

Stay Active and Choose the Right Sport

If you are reading this blog, sports are likely not unfamiliar to you. Regular physical activity and engaging all muscle groups are among the best preventive measures. Some sports engage nearly all muscles, such as swimming or a well-rounded strength training routine, while others may impose one-sided strains. It is crucial to establish a muscular balance in such sports. Targeted strength training and swimming are good approaches.

Pay Attention to Correct Techniques during Training

The type of sport doesn't matter—whether it's running, yoga, or bodybuilding. If postures and movements are not performed physiologically correctly, it harms the muscles more than benefiting them. Especially as a beginner in a new sport, it is worthwhile to seek professional guidance. This is particularly essential in strength training; otherwise, muscular imbalances are practically inevitable.

Stretching and Flexibility

In expert circles, there has been a controversial debate for years about the pros and cons of stretching, as well as whether it is beneficial before or after strength or endurance training. However, it is clear that warming up and cooling down the muscles are crucial in every training session. It is also undisputed that regular stretching, regardless of the training routine, positively influences muscle tone and nutrient supply.

Ergonomic Environment and Healthy Lifestyle

These two factors should not be neglected as they have a significant impact on muscle health. Therefore, it is advisable to critically assess one's environment with regard to a physiologically healthy posture. This is especially true for the workplace and seating or sleeping furniture. An active lifestyle minimizes harmful influences from habits such as smoking, alcohol, and an unhealthy diet.

Treat and correct muscle imbalances

If you suspect muscular imbalances due to symptoms or external signs, it is high time to take action. While you can be proactive to a certain extent, for pronounced muscle imbalances, professional therapy is unavoidable.

Self-treatment of Imbalances

Once you have identified which muscle groups are affected by an imbalance, you should take action. Shortened muscles primarily require relaxation and stretching exercises. Weakened muscles, on the other hand, need to be specifically strengthened. In general, orthopedic specialists recommend addressing shortening (tension) first before focusing on building weakened muscles. Here are some areas for exercises:

Intensive stretching exercises, relaxation exercises, fascia training, and, for advanced individuals, targeted myofascial release (manipulation of the affected deep connective tissue) are effective methods against tension. For weakened muscles, targeted strength training tailored to these muscles is helpful. Professional support, such as at a fitness studio, is crucial. If you are unsure about which exercises are suitable for which muscle groups, you could otherwise do more harm than good.

Physiotherapeutic and Orthopedic Treatment

Physiotherapists and orthopedic specialists have various measuring methods at their disposal to diagnose muscular imbalances. If you experience persistent complaints over an extended period, do not hesitate to seek their assistance. With their strength measurement devices, they can precisely analyze maximal strength and muscle length in the affected regions, providing you with an individualized training plan.