Your body works on the principle of "use it or lose it." If not used regularly, the muscles of your legs atrophy, which can result in further health complications. Also known as muscle wasting, atrophy occurs as muscle fibers break down. Muscle loss occurs in both the size and number of your muscle fibers.
Causes
Muscle atrophy can result from disuse, simply not using the muscle, due to age or a sedentary lifestyle. Atrophy can also result from illness or disease. Certain conditions such as a stroke, spinal cord injury, muscular dystrophy, neuropathy, Guillain-Barré syndrome or severe arthritis can cause muscle atrophy.
The Injury Cycle
When you are immobilized because of an injury or illness, it is hard to get back on your feet. When muscle atrophy occurs, strength decreases and so does the ability of your muscles, tendons and ligaments to heal. This results in a cycle of immobilization. Work to repair the muscle becomes increasingly difficult to perform, resulting in further inactivity.
Sarcopenia
Sarcopenia is the loss of muscle strength that comes with age. At about age 45, muscle deteriorates by about 5 to 10 percent per decade. David Nieman writes in "Exercise Testing and Prescription" that a person loses between 30 to 40 percent of her muscle mass between the second and seventh decades of life.
Significance
Leg muscle atrophy can lead to a host of problems, including poor balance, coordination and gait. It can make simple activities of daily living, such as getting dressed, dressing, a difficult task. Leg muscle atrophy also increases your risk of falling and getting hurt.
Treatment
The only way to treat atrophy is to get moving. Aerobic and resistance exercise can help increase muscle strength and mass. Aerobic exercise can begin as tolerated with an activity that uses the legs, such as walking or bicycling. Resistance training exercises should work the major muscles of the legs, including the hamstring, quadriceps, glutes, gastrocnemius and tibialis anterior. Perform four different resistance exercises with the legs, doing eight to 10 repetitions and working up to three sets. Perform these exercises at a moderate intensity and increase your sets and repetitions as you increase your strength.
References
- "Foundations of Athletic Training"; Marcia K. Anderson, Susan J. Hall, Malissa Martin; 2005
- MedLine Plus: Muscle Atrophy
- "Exercise Testing and Prescription"; David C. Nieman; 2007
