Muscle atrophy is defined as the shrinking or wasting of muscle mass. Common causes of muscle atrophy include disease, injury, age and inactivity. Muscle atrophy can be both a physiologically and psychologically damaging condition because not only is the victim more susceptible to injury in the affected area, but he also must cope with being unable to accomplish activities he is used to performing. Fortunately, for most people, muscle atrophy is reversible.
Step 1
Use light activity to improve circulation. Atrophied muscles need blood flow to begin the rebuilding process. Activities such as brisk walking and cycling will help prepare muscles for more intensive training.
Step 2
Massage stiff muscles. Stiffness and poor range of motion typically accompany atrophy, especially if injury is the root cause. When muscles are injured or inactive, scar tissue forms that can severely limit flexibility. Put your tennis ball on the floor, and place the affected area on the ball. Roll the body part over the ball until you can identify the more sensitive areas. When you find a sensitive area, put more weight on the ball and roll it around until the area becomes less sensitive to it. Although this process can be painful, it will help to break down scar tissue and restore range of motion.
Step 3
Use resistance band training. Resistance bands are a great way to prepare the atrophied muscles for future workouts. Elastic bands have a therapeutic effect because the bands apply less resistance when the muscle is stretched and more susceptible to injury.
To use a resistance band for the upper body, tie one end to a fixed object at about chest height. Pull the band toward you to train your back and biceps. Stand with the band anchored behind you, and push it away from you to work your chest, shoulders and triceps.
To train your back and lower body, stand on the middle of the band and hold each end in your hands. Now squat down and stand up. For each exercise, use between 15 and 20 repetitions for three to four sets.
Step 4
Increase your protein intake. To start rebuilding your muscles, you're going to need to supply them with the raw materials needed to regenerate. Eat plenty of chicken breast, lean meat, eggs and cottage cheese. A good rule of thumb is to eat about .5 g of protein for every pound of body weight you have.
Tips and Warnings
- Take it slow. While some of the exercises may be temporarily uncomfortable, never push yourself to the point of risking further injury.
- Unexplained atrophy may be an indication of a more serious problem. If you are experiencing any unexplained muscle wasting, see a physician as soon as possible.
Things You'll Need
- Tennis ball
- Elastic bands/tubing
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- acefitness: Resistance Tubing Workout
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