This is due to the fact that muscle imbalances often change the path of motion for a joint during movement. For example, the knee might pull to one side or the other instead of staying in line due to a muscle imbalance between the quads, hamstrings, and hips. Furthermore, if the muscle is shorted due to repetitive motions or sustained positioning, it can change the way the joint moves.
It can be difficult to extend and use the muscle fully, which means your joints are not getting the support they need in order to stay healthy and pain-free.
Sitting too much, for example, can lead to shortened hip flexors which can cause low back pain and knee pain. However, if you want to be able to move efficiently and without pain, along with lowering your risk of injury, you should focus on balancing your muscles. It includes targeting your weak and tight muscles to combat the imbalance. Sometimes, these imbalances are noticeable, especially if you use your most dominant side the most. An ACE-certified personal trainer has the skill set to help identify any muscle imbalances that can be addressed with an appropriate exercise program to improve joint stability mobility and enhance overall movement efficiency.
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We incorporate the use of free weights and machine weights in our hip and trunk exercises. Rotational exercises are not commonly seen in the gyms of America.
However, strengthening the hip rotators is very important to the athlete. Also, try the hip rotation exercises shown. Lie face down on a pillow and move the ankle to the left and right. Go all the way to the end of the range of motion by trying to move your foot toward the floor. You may want to use an ankle weight with the exercise to make it more difficult. Your hip is your center of gravity, and a weak hip can have disastrous effects—particularly on your lower limbs because the hip is where all motion in the lower leg starts.
Hip muscles and ligaments are among the strongest in the body and they can affect gait, quickness, agility, and explosive power. For athletes, balancing the hip muscles can be the difference between winning versus losing and between an injury-free season versus disabling muscle strains. If your body becomes misaligned due to muscle imbalances, it will affect your form and your ability to improve, and also set you up for a long list of injuries: hip flexor tendonitis, knee and ankle issues, quadricep, hamstring and calf strain, achilles tendonitis, IT Band syndrome and more.
Muscle imbalance occurs when overused muscles become stronger than less active muscles around them, including the muscles that work together while running. The stronger muscles overcompensate for the weaker ones. Over time, these muscles wear down and develop overuse injuries.
To prevent muscle imbalance and the resulting postural misalignment, targeted exercises can strengthen weaker muscles.
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