{"id":530,"date":"2014-03-13T06:54:24","date_gmt":"2014-03-13T10:54:24","guid":{"rendered":"https:\/\/www.chaneyhealth.com\/healthtips\/?p=530"},"modified":"2014-03-05T00:55:43","modified_gmt":"2014-03-05T05:55:43","slug":"strengthening-can-hurt-muscles","status":"publish","type":"post","link":"https:\/\/www.chaneyhealth.com\/healthtips\/strengthening-can-hurt-muscles\/","title":{"rendered":"How Strengthening Can Hurt Your Muscles"},"content":{"rendered":"

Preventing & Healing Repetitive Strain Injuries \u2013 Part 2<\/b><\/span><\/h1>\n

\u00a0Author: Julie Donnelly, LMT<\/b><\/h2>\n

\"biceps\"<\/a>In part I<\/a> of this series we explored \u201chow\u201d muscles cause joint pain and prevent us from moving easily and without pain. In Part II we\u2019ll take a look at the \u201cwhy.\u201d<\/p>\n

When a person can\u2019t 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\u2019s look at this further so it will become clear.<\/p>\n

Most people have heard the term Repetitive Strain Injury (RSI), but they don\u2019t have a clear concept of how that affects them on a daily basis.<\/p>\n

Repetitive Strain Injuries (RSIs)<\/b><\/span><\/h3>\n

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 \u201cbad guy\u201d that created spasms\/knots in your muscles. \u00a0Then 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.<\/p>\n

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.\u00a0 The scales tip and the excess lactic acid will cause the muscle fibers to contract into a spasm.\u00a0 The spasm is usually formed slowly so you don\u2019t 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.<\/p>\n

Strengthening vs Lengthening<\/b><\/span><\/h3>\n

When you can\u2019t 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.\u00a0 However, you actually need to lengthen<\/span> your triceps.<\/p>\n

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.\u00a0If you can\u2019t bend a joint, I tell people to look at what muscles should be stretching<\/span> to enable the joint to move. The likelihood is great that the tight muscle is the cause your problem.<\/p>\n

You\u2019ll be amazed at how quickly you will regain full range-of-motion when you release the \u201cstraps that are holding you bound\u201d by lengthening the contracted muscles.<\/p>\n

Another piece of the strengthening misconception occurs when a person feels they are losing power in their muscle.\u00a0 Many times the person isn\u2019t feeling any pain in their body, just a general feeling of loss of strength. You know you are exercising, but still you aren\u2019t as strong as you were, so you feel you need to increase your strengthening exercises.<\/p>\n

How Strengthening Can Hurt Your Muscles<\/span>
\n<\/b><\/h3>\n

To demonstrate this topic we\u2019ll use the biceps of the upper arm as our example.\u00a0 I do a lot of my work with endurance athletes, athletes who are power lifters or simply individuals who exercise to the extreme.\u00a0 I\u2019ve seen how they are in severe pain, sometimes to the point where they can\u2019t do even the simplest movements without having not only pain but also losing power.<\/p>\n

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.\u00a0 What has happened is the muscle is now too short to have any pulling power.<\/p>\n

\"an<\/a>Look at the graphic to the left.\u00a0 Many endurance athletes look just like this drawing, and some people think this is the picture of strength.\u00a0 However what is happening is the biceps muscles have been shortened to the point where he can\u2019t completely straighten his arm, so he has actually lost power.<\/p>\n

But you don\u2019t need to be an endurance athlete to have this experience.\u00a0 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.<\/p>\n

Consider this: if you couldn\u2019t 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\u2019t have as much strength to move the heavy object.\u00a0 In the same way, when a muscle is already shortened by either a spasm or a static contraction, it won\u2019t 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.<\/p>\n

You stretch, but often people will complain that the muscles aren\u2019t stretching, or they hurt worse after the stretch than they did before stretching. This brings us to the \u201cstretching misconception,\u201d which will be explained in Part III of this trilogy.
\n<\/b><\/p>\n

Julie Donnelly <\/b>is an internationally respected muscular therapist specializing in the treatment of chronic pain and sports injuries.\u00a0 She has co-authored several self-treatment books, including The 15 Minute Back Pain Solution<\/i>, Treat Yourself to Pain-Free Living <\/i>\u00a0and Carpal Tunnel Syndrome-What You Don\u2019t Know CAN Hurt You<\/i>.<\/b>\u00a0 Julie is also the co-developer of TriggerPoint Yoga<\/b>. She teaches Julstro self-treatment workshops nationwide and is a frequent presenter at Conventions and Seminars.\u00a0 Julie may be contacted through her websites: http:\/\/www.julstro.com<\/a> <\/b>\u00a0and http:\/\/www.TriggerPointYoga.com<\/a>.<\/p>\n

\u00a9 Julie Donnelly 2013<\/p>\n

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.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Preventing & Healing Repetitive Strain Injuries \u2013 Part 2 \u00a0Author: Julie Donnelly, LMT In part I of this series we explored \u201chow\u201d muscles cause joint pain and prevent us from moving easily and without pain. In Part II we\u2019ll take a look at the \u201cwhy.\u201d When a person can\u2019t freely move a joint they are … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,170],"tags":[62,212,311],"class_list":["post-530","post","type-post","status-publish","format-standard","hentry","category-issues","category-muscle-therapy-and-health","tag-joint-pain","tag-muscle-pain","tag-repetitive-strain-injuries"],"yoast_head":"\nHow Strengthening Can Hurt Your Muscles - Health Tips From The Professor<\/title>\n<meta name=\"description\" content=\"When a person can\u2019t freely move a joint they are frequently told they need to strengthen the muscles that move the joint, but this is a serious misconception.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.chaneyhealth.com\/healthtips\/strengthening-can-hurt-muscles\/\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dr. Steve Chaney\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/strengthening-can-hurt-muscles\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/strengthening-can-hurt-muscles\\\/\"},\"author\":{\"name\":\"Dr. Steve Chaney\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/#\\\/schema\\\/person\\\/1e0b9abeb7d25d8cec17e6156f24ac68\"},\"headline\":\"How Strengthening Can Hurt Your Muscles\",\"datePublished\":\"2014-03-13T10:54:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/strengthening-can-hurt-muscles\\\/\"},\"wordCount\":990,\"commentCount\":2,\"publisher\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/strengthening-can-hurt-muscles\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/wp-content\\\/uploads\\\/2014\\\/03\\\/Bicep-Muscle-Fibers-150x150.jpg\",\"keywords\":[\"joint pain\",\"muscle pain\",\"repetitive strain injuries\"],\"articleSection\":[\"Issues\",\"Muscle Therapy and Health\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/strengthening-can-hurt-muscles\\\/\",\"url\":\"https:\\\/\\\/www.chaneyhealth.com\\\/healthtips\\\/strengthening-can-hurt-muscles\\\/\",\"name\":\"How Strengthening Can Hurt Your Muscles - 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