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Muscle atrophy is a condition where muscle tissue weakens and wastes away, resulting in a loss of muscle mass and strength. It can be caused by a variety of factors, including lack of physical activity, malnutrition, age, genetics, and certain medical conditions. The good news is that in many cases, atrophied muscles can be rebuilt through specific exercises, a proper diet, and lifestyle changes. The treatment approach depends on the type of atrophy and the underlying cause, with physiologic atrophy often being reversible through exercise and nutrition, while neurogenic atrophy, caused by nerve damage, may be more challenging to treat.
How to fix atrophied muscles
| Characteristics | Values |
|---|---|
| Diagnosis | Physical exam, blood test, muscle or nerve biopsy, electromyography (EMG), nerve conduction studies, CT scan, MRI scan |
| Causes | Inactivity, illness, injury, old age, malnutrition, nerve problems, genetic disorders, stroke, autoimmune conditions |
| Symptoms | Reduced muscle mass, weakness, numbness, tingling, difficulty with speech, swallowing, walking or balancing |
| Treatment | Physical therapy, ultrasound therapy, surgery, vibration therapy, functional electrical stimulation, exercise, healthy diet |
| Prevention | Regular exercise, healthy diet |
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What You'll Learn
Increase physical activity and exercise
Increasing physical activity and exercise is a crucial step in treating muscle atrophy. Physiologic atrophy, caused by a lack of physical activity, can often be reversed with exercise and improved nutrition.
- Federal guidelines for adults recommend at least 150 minutes of moderate-intensity physical activity per week. You can split this into smaller, more manageable time frames, such as 22 minutes per day or 30 minutes a day for 5 days.
- Reduce sitting time and increase movement: Incorporate physical activity into your daily routine by taking walks before or after dinner, or during your lunch break.
- Make it a social activity: Join a group class or club, such as a hiking club or a class at the YMCA. Exercising with others can provide motivation and encouragement.
- Use stairs instead of elevators or escalators: Taking the stairs is a simple way to increase your heart rate and improve your cardiovascular health.
- Incorporate physical activity into your travel routine: If you're driving, spend 10 minutes being active at rest stops, or walk to your gate when at the airport.
- Make it a family affair: Include your family in your physical activities by going on bike rides or walks together.
- Join initiatives: Sign up for nationwide initiatives like Active People, Healthy NationSM, which aims to help Americans become more physically active.
- Try swimming: Swimming is a great form of exercise that reduces the workload on your muscles.
- Start slowly: If you're just beginning, start with lighter activities like walking or biking and gradually increase the intensity and duration.
- Consult a healthcare professional: Speak to your healthcare provider to determine the right types and amounts of physical activity for you, especially if you have any chronic conditions.
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Improve nutrition and diet
Muscle atrophy is the loss or thinning of muscle tissue and mass. It can be caused by a variety of factors, including lack of physical activity, malnutrition, disease, injury, genetic factors, and ageing. In many cases, muscle atrophy can be reversed through a combination of specific exercises and a proper diet.
Nutrition and diet play a crucial role in preventing and reversing muscle atrophy. Here are some strategies to improve your nutrition and diet to help build atrophied muscles:
- Increase Carbohydrate Intake: Ensure you consume sufficient carbohydrates as they provide the fuel your body needs. A deficiency can cause the body to break down muscles, exacerbating muscle atrophy. Aim for carbohydrates that are high in fibre and low in added sugars, such as fruits, vegetables, whole grains, plain yogurt, and milk.
- Consume Good Fats: Include good fats, such as Omega-3 fatty acids, in your diet. These fats help prevent the breakdown of muscles by interfering with the inflammatory process.
- Adequate Protein Intake: Ensure you are consuming enough lean protein. A deficiency in protein can impair muscle growth and maintenance. Include various sources of lean protein in your diet, such as fish, poultry, beans, and nuts.
- Supplements: Consult with a healthcare professional about potentially beneficial supplements. For example, leucine supplementation has been found to be effective in preventing muscle atrophy in some studies.
- Dietary Curcumin: Curcumin, a compound found in turmeric, has been studied for its potential in preventing immobilization-induced muscle atrophy.
- Fish Oil: Fish oil has been shown to attenuate muscle mass atrophy following immobilization by preventing impairments in insulin signalling and other related mechanisms.
- Nutritional Consultation: Consider working with a nutritionist or dietician who can provide personalized recommendations based on your specific condition, weight, and activity level. They can guide you in making appropriate dietary changes and suggest suitable supplements.
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Try physical therapy
Physical therapy is an effective first-line treatment for muscle atrophy. It involves performing specific stretches and exercises to prevent immobility and improve muscle strength and stamina.
Orthopaedic physical therapists are well-equipped to help patients recover from muscle atrophy. They will typically start by assessing your capabilities and guiding you through specific exercises to build muscle in the atrophied areas. They can also gauge your progress and adjust your exercise routine as needed.
If you are unable to move certain joints in your body, your physical therapist may recommend exercises that can be done with the help of braces or splints. They may also suggest swimming and water exercises, as these can reduce muscle pain, quickly tone atrophied muscles, and rebuild muscle memory.
For neurogenic atrophy, a special kind of physical therapy called electrical stimulation can be used. This involves placing electrodes on the skin over the muscles, which send small electrical impulses to the nerves and muscles, helping to artificially exercise or contract them.
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Undergo surgery
Surgery is sometimes necessary to fix atrophied muscles. If you develop a contracture due to muscle atrophy, a healthcare provider may perform surgery to correct it. A contracture occurs when your muscle tissues become fibrous, making it difficult to stretch the muscle and preventing movement.
After surgery, it is crucial to give your body time to heal and regain strength. Rehabilitation exercises are essential to strengthen the body without overexertion. Working closely with your healthcare team is vital to ensure the best possible outcomes. They can help you develop a comprehensive rehabilitation plan and guide you through an active lifestyle within your limitations.
Physical therapy plays a crucial role in addressing post-surgery muscle atrophy. A skilled physical therapist can create a personalized exercise program tailored to your specific needs. They can guide you through the proper techniques and progressions to prevent further muscle loss and optimise your recovery. It is important to seek guidance from your healthcare team before starting any exercise regimen.
The timing of when to start exercising after surgery depends on various factors, including the type of surgery, your overall health, and your surgeon's recommendations. In most cases, gentle range-of-motion exercises can begin shortly after surgery, with more intense exercises and physical therapy initiated gradually during the recovery process.
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Identify and treat underlying conditions
To identify the underlying conditions causing muscle atrophy, a doctor will first conduct a physical examination and ask about your symptoms. They will measure your muscle mass by looking at your arms and legs. They may also order tests to help with the diagnosis and rule out certain diseases. These tests may include:
- Blood tests
- Muscle or nerve biopsies
- Electromyography (EMG)
- Nerve conduction studies
- Computed tomography (CT) scans
- Magnetic resonance imaging (MRI) scans
If you are experiencing muscle atrophy, it is important to determine whether it is caused by disuse (physiologic) atrophy or neurogenic atrophy, as the treatment options differ. Disuse atrophy occurs when muscles are not used enough due to a sedentary lifestyle, malnutrition, or certain medical conditions that limit movement. On the other hand, neurogenic atrophy is caused by nerve problems or diseases that affect the nerves connecting to the muscles.
Disuse atrophy can often be treated with regular exercise and a healthy diet. Your healthcare provider may recommend exercises in a swimming pool to reduce muscle workload. They may also suggest physical therapy to teach you the correct ways to exercise and ensure your safety.
Neurogenic atrophy can be more challenging to treat because of the physical damage done to the nerves. However, it can sometimes be managed with a special type of physical therapy called electrical stimulation. This involves placing electrodes on the skin over the affected muscles to send small electrical impulses that stimulate muscle contractions. Ultrasound therapy, which uses sound waves to promote muscle healing, is another potential treatment option.
In some cases, surgery may be necessary to correct a contracture deformity caused by muscle atrophy due to malnutrition or a torn tendon. Additionally, addressing any underlying medical conditions contributing to muscle atrophy is crucial. Treatment options will depend on the specific diagnosis and the severity of muscle loss.
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Frequently asked questions
Muscle atrophy is the wasting or loss of muscle tissue. It is usually caused by a lack of physical activity, malnutrition, age, genetics, or certain medical conditions.
The treatment for muscle atrophy depends on its underlying cause. Physiologic atrophy, caused by a lack of physical activity, can be treated with regular exercise, physical therapy, and a healthy diet. Neurogenic atrophy, caused by nerve damage, is harder to treat since it involves physical damage to the nerves. However, vibration therapy can be used to stimulate the nerves and boost circulation and muscle building.
To prevent muscle atrophy, it is important to maintain physical activity and a healthy diet. Even during periods of inactivity due to injury or illness, you can perform gentle exercises with braces or splints to keep your muscles active.
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