Dominic Stone
Our muscles are an essential part of our body, helping us to move, sit still, stand up straight, and even breathe. Skeletal muscles, which are attached to our bones, are the most common type of muscle in our body. They are also the muscles we can control voluntarily. Cardiac and smooth muscles, on the other hand, are involuntary muscles that help our heart beat and support our organs. Given the importance of muscles to our health and daily life, it is crucial to monitor and maintain muscle health. This can be done through weight training, a balanced diet, and consulting healthcare providers for guidance on building and maintaining muscle strength.
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What You'll Learn
Muscle pain and soreness
Muscle soreness and pain are common after physical activity, especially if you're trying something new or exercising after a long break. This is usually temporary and not serious, but it can be a sign of a long-term condition. If soreness is accompanied by sharp pains or aches that persist for more than a few days, it may be time to see a doctor.
Healthcare providers classify muscle pain as either localized (in one spot) or diffuse (all over). Localized muscle pain or soreness in one spot is often related to an event, like an injury or recent stress on that muscle group. For example, muscle strain (pulled muscle) is a common muscle injury that happens when you overuse a muscle, causing the strands of muscle fibre to tear apart. Traumatic injuries, including sports injuries and accidents, can also cause muscle pain. Blunt force can bruise your muscles (muscle contusion).
If you have diffuse, all-over body aches, this is more likely to be related to something affecting your whole body, like a disease. Myalgia (muscle pain) can be a symptom of disease, especially when it's widespread and long-lasting. Many health conditions can affect your muscles, including fibromyalgia, myopathies, myositis and polymyositis, infections (including the flu and COVID-19), ALS, and cardiovascular disease.
If you're experiencing muscle pain or soreness, there are several treatments you can try. Rest and home care are often enough to relieve temporary muscle pain caused by exercise, strain, or a passing infection. Massage can also help relieve tension and restore blood flow to sore muscles. Cold therapy can be used for recent injuries or acute, throbbing pain, as it reduces inflammation and swelling. Heat therapy is typically used for older injuries, general tension, and stiffness, as it relaxes your muscles and encourages blood flow. Over-the-counter pain relievers, such as NSAIDs (aspirin and ibuprofen), can also help with minor aches and pains. If your pain persists or worsens despite rest, you should consult a healthcare provider.
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Muscle testing and applied kinesiology
Muscle testing, also known as Applied Kinesiology (AK), is a diagnostic tool used to evaluate the body's reaction to various substances, including physical challenges, electrical impulses, or chemical substances. The basic principle of muscle testing is that when there is some stress or abnormal nervous system input to a muscle, it weakens. The effectiveness of muscle testing varies depending on the practitioner's skills.
Applied Kinesiology was introduced in the 1960s by Dr. George Goodheart, a chiropractor. Initially, it was used for assessing the functional health of the body, particularly the musculoskeletal system. Over time, practitioners began to use AK for other purposes, including allergy diagnosis. During a manual muscle test in AK, a practitioner applies pressure to a muscle while the patient holds a potential allergen. If the muscle weakens under pressure, it is inferred that the patient may be allergic to the substance.
The accuracy of muscle testing has been the subject of debate and scrutiny. While some studies have found that experienced practitioners can accurately predict muscle strength and food allergies, other studies have failed to find evidence supporting its effectiveness. The American College of Allergy, Asthma, and Immunology stated that there is "no evidence of diagnostic validity" of applied kinesiology. The American Cancer Society has also expressed skepticism, stating that "scientific evidence does not support the claim that applied kinesiology can diagnose or treat cancer or other illnesses".
Despite the lack of scientific evidence, muscle testing has grown in popularity over the last 30 years as a simple, non-invasive assessment tool used by various health practitioners. It is important to consult a healthcare professional before exploring alternative testing methods to ensure accurate and safe results.
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Muscle-building exercises
To build muscle, it is important to engage in weight training or weight-lifting exercises. Men tend to lose muscle mass as they age, with a decline in testosterone making it harder to build and maintain muscle. However, this natural decline can be slowed or even reversed with weight training.
Full-body workouts are ideal for building muscle, with a focus on major muscle groups such as the chest, back, legs, shoulders, glutes, hamstrings, quadriceps, and calf muscles. It is recommended to work each muscle group at least twice a week, with a maximum of six gym sessions per week. Split workouts are useful for training on consecutive days, allowing for rest days in between.
Compound exercises that work different muscles in a single movement are great for building muscle. Examples include squats, deadlifts, and lunges for the legs, and dumbbell bench presses and pec flys for the chest. For the chest, a classic move involves grabbing a bar with a closed grip and slowly lowering it to the chest before pressing it back to the starting position. Leg press machines are also useful for working the leg muscles, with the added benefit of reducing the strain on the knees.
When starting a muscle-building program, it is important to use proper form and technique to avoid injury. Resistance machines are ideal for beginners as they follow a fixed movement path. Free weights, such as dumbbells and barbells, are more challenging as they require the engagement of multiple muscles to stabilize the movement. Once comfortable with the exercises, progressive overload can be implemented by increasing the weight, reps, depth, or intensity over time.
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Muscle-building foods
To check muscle health, it's important to be aware of any muscle pain or soreness. While it's normal to feel sore or achy sometimes, especially after a workout, you should visit a healthcare provider if you're experiencing constant muscle pain. Muscle pain can often be a sign of a condition that requires medical attention.
In addition to exercise, nutrition is essential for maintaining and building muscle. Here are some muscle-building foods to include in your diet:
Protein-Rich Foods
Protein is crucial for muscle building, and it's recommended that individuals consume 1.4 to 2.0 grams of protein per kilogram of body weight per day. Those performing high-intensity resistance training may need up to 3 grams of protein per kg of body weight. Animal sources of protein, such as meat and dairy, are typically considered higher in quality than plant-based sources. However, a well-rounded diet should include a variety of protein sources, including plant-based options. Here are some high-protein foods to consider:
- Chicken
- Turkey
- Salmon
- Tuna (consume in moderation due to mercury content)
- Eggs
- Dairy products (cottage cheese, yogurt)
- Tofu
- Quinoa
- Chickpeas
- Edamame (immature soybeans)
- Peanuts
- Beans (kidney beans, black beans)
Carbohydrates and Healthy Fats
In addition to protein, carbohydrates are essential for replenishing glycogen and avoiding fatigue. Healthy carbohydrates and fats play important roles in muscle building, especially for athletes. Some sources of healthy carbohydrates and fats include:
- Buckwheat (ground into flour or groats)
- Oily fish (a good source of omega-3 fatty acids)
Vitamins and Minerals
Vitamins and minerals are crucial for energy, performance, and recovery. Here are some specific vitamins and minerals to focus on:
- Vitamin B12 (found in animal products like dairy and meat)
- B vitamins (found in eggs, buckwheat)
- Iron (for storing and transporting oxygen in the blood and muscles)
- Magnesium (found in peanuts, buckwheat)
- Manganese (found in peanuts, buckwheat)
- Phosphorus (found in peanuts, buckwheat)
Protein Supplements
If you have trouble getting enough protein from food alone, protein supplements can help. Popular protein powders include:
- Whey
- Casein
- Soy
- Pea
- Beef
- Chicken
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Common muscle injuries
Muscle injuries are a common occurrence, affecting both athletes and the general population. The most prevalent type of muscle injury is a muscle strain, also known as a pulled muscle. Strains occur when muscle fibres are stretched beyond their limit, resulting in tears. This can happen due to overuse, overstretching, or improper use of the muscle. Hamstrings, shoulders, necks, and lower backs are frequently affected by strain injuries. These injuries can lead to muscle soreness, stiffness, weakness, swelling, and spasms, and usually heal within a few weeks. More severe tears may require medical attention or even surgery.
Another common muscle injury is a muscle contusion, often referred to as a muscle bruise. This type of injury is caused by a blunt object striking the body and crushing the underlying muscle tissue without breaking the skin. Contusions typically result in pain, swelling, and a reduced range of motion, along with visible bruising. While mild contusions often respond well to ice, rest, and time, more severe cases may necessitate surgery to address internal swelling and bleeding.
Muscle cramps, characterised by sudden, involuntary muscle contractions, are also common during exercise, even among elite athletes. Although cramps are typically temporary and non-damaging, they can cause intense pain and temporary paralysis of the affected muscle. They usually resolve on their own within seconds, minutes, or hours.
Additionally, delayed onset muscle soreness (DOMS) is a common occurrence after strenuous or unaccustomed exercise. It is classified as a grade 1 muscle strain injury and is marked by localised tenderness and soreness, peaking between 24 to 72 hours post-exercise and lasting up to seven days. DOMS is accompanied by prolonged strength loss, reduced range of motion, and elevated creatine kinase levels in the blood.
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Frequently asked questions
It is normal to feel sore or achy sometimes, especially after exercise. However, if you are experiencing constant muscle pain, weakness, or trouble moving, you should visit a healthcare provider.
Muscle testing, also known as applied kinesiology (AK) or manual muscle testing (MMT), is an alternative medicine practice that claims to diagnose structural, muscular, chemical, and mental ailments. However, the medical community has mostly rejected the idea of AK as a diagnostic tool.
Weight training is a great way to build and maintain muscle mass. You should focus on full-body workouts that address all your major muscles, but older men should pay extra attention to their leg muscles. It is also important to eat a healthy, balanced diet that is rich in nutrients.
