This way you can prevent muscle decompensation

In all the movements of our body muscle group’s agonists (favor) and antagonists (against), what we call the muscular loops. In sports gestures, there is an imbalance of these forces and a hypertrophy of muscle groups over others. All this can contribute to muscle-tendon injuries. To avoid them, it is important to train muscle compensation exercises, such as swimming or cycling, where the four limbs and trunk are worked at the same time (symmetrical exercises) in a compensated way.

 muscle decompensation

Strengthening core muscles:

These exercises must get a vital importance if you practice asymmetrical sports (tennis, paddle, golf, etc.); where agonist muscle groups of a limb (left-handed or right-handed) or trunk predominate over weakening antagonistic muscles. For example, Tennis elbow, or lateral epicondylitis (which tends to affect those who play tennis and paddle), is usually caused by an imbalance of the flexor muscles (agonists), over the extensor (antagonist) muscles, both of the forearm. The fact that during the game primes more the movements of the flexors (drive and smash) on the extensors of the forearm (reverse) causes this imbalance and the musculoskeletal injuries.

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Strengthening core muscles should be part of any sports training program, as it can help prevent some muscle decompensation.

 muscle decompensation

The core includes the following muscles:

Abs: One of the main and best known. Abdominal muscles are extremely important and are usually included in most training programs.

Hip: One of the muscle groups most forgotten by most athletes, the muscles of the hip joint are keys to allow movement in it. Among the main muscles that make it, we must point out the buttocks (major, middle and minor), pyramidal and iliopsoas.

Back-lumbar: The muscles of the lower back are other muscles forgotten by most athletes, who learn of their importance when suffering lumbar discomfort.

 muscle decompensation

The benefits of having a strong and clear core are:

  1. Greater stability, because these muscles provide the body with the containment and balance we need to move without damaging.
  2. Better efficiency and economy of the movements, since the stability that provides a strengthened core, allows us to improve our form, to avoid that they work unnecessary muscles during the race and avoiding imbalances that can generate injuries.
  3. You can decrease the fatigue and the injuries by avoiding the unnecessary work of other muscle groups and we have lower energy expenditure and that helps us to run longer without tiring.
  4. The set of muscles that make up the core gives the back to us the necessary containment so that with each impact in the stride, we do not have to suffer. Strong and balanced core muscles will help you have a proper posture when walking and sitting. An example of how it helps to have a strong core to avoid decompensation occurs in osteopathy of the pubis, frequent in soccer players, in which there is a muscular imbalance between the abdominal musculature and the hamstrings of the thigh.


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