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Muscle atrophy, or muscle deterioration, is the loss or thinning of muscle tissue. It is usually caused by a lack of physical activity, ageing, injury, or an underlying health condition. The good news is that it is possible to rebuild lost muscle through a comprehensive programme that includes physical therapy, strength training, cardio, flexibility, and a nutrition plan that includes more protein and calories. Treatment for muscle atrophy depends on the type and severity of muscle loss. Physiologic atrophy, which is caused by not using the muscles enough, can often be reversed with exercise and better nutrition. Neurogenic atrophy, caused by an injury or disease affecting nerves that connect to the muscles, typically cannot be reversed because of the physical damage that has been done to the nerves.
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What You'll Learn
Treat physiologic atrophy with exercise and nutrition
Physiologic atrophy, also known as disuse atrophy, occurs when your muscles are not used enough. This can be due to a sedentary lifestyle, malnutrition, or certain medical conditions that limit movement. The good news is that this type of muscle atrophy is usually reversible with regular exercise and improved nutrition.
To treat physiologic atrophy, it is important to incorporate regular exercise into your routine. This can include physical therapy or an exercise plan recommended by a healthcare professional. Even if your mobility is limited, there are still exercises you can do, such as wearing a splint or brace to support the affected joints. Working with a physical therapist can help you develop a tailored exercise regimen that targets the specific muscles affected by atrophy. Examples of exercises that can help build strength include leg raises, squats, and push-ups. Additionally, aquatic exercises, such as water aerobics or pool-based programs, can be beneficial by reducing the muscle workload during workouts.
Nutrition also plays a crucial role in treating physiologic atrophy. It is important to focus on consuming a healthy and balanced diet that includes sufficient protein. Protein is essential for muscle growth as the body breaks it down into amino acids, which are then used to build and repair muscles. For older adults, it is recommended to consume 1 to 1.3 grams of protein per kilogram of body weight, especially if engaging in resistance training. Consuming a meal or drink with an appropriate carbohydrate-to-protein ratio after your workout can also maximize muscle growth and improve recovery. For example, chocolate milk, which has a good balance of carbohydrates and protein, can be a helpful post-workout choice.
In addition to diet and exercise, there are other treatments for physiologic atrophy. For instance, your healthcare provider may suggest nutritional supplements to ensure you are getting the necessary nutrients for muscle health. Furthermore, testosterone supplements have been shown to increase muscle mass in older men, although they are not specifically approved for this purpose and can have adverse effects.
It is important to remember that the treatment for muscle atrophy may vary depending on the individual, so it is always best to consult with a healthcare professional to determine the most effective treatment plan for your specific needs.
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Address underlying medical conditions
Muscle atrophy, or the wasting or thinning of muscle mass, can be caused by underlying medical conditions. These conditions can be neurogenic, caused by nerve problems or diseases, or non-neurogenic.
Neurogenic atrophy is caused by an injury or disease affecting nerves that connect to your muscles. When these nerves are damaged, they can’t trigger the muscle contractions that are needed to stimulate muscle activity. When your muscles don’t contract, your body thinks you don’t need them anymore and starts breaking them down, resulting in a decrease in muscle size and strength. Diseases and conditions that can affect these nerves include amyotrophic lateral sclerosis (ALS), Guillain-Barre syndrome, carpal tunnel syndrome, spinal cord injury, and multiple sclerosis.
Non-neurogenic atrophy can be caused by underlying medical conditions such as malnutrition, age, genetics, or certain medical conditions. For example, sarcopenia is a type of muscle atrophy caused by the natural aging process, with rates of the condition ranging from 5% to 13% in people aged 60 and older. As you age, your body may not produce the same amount of protein that your muscles need to grow, leading to muscle atrophy. Additionally, changes in certain hormones, such as testosterone and insulin-like growth factor (IGF-1), can affect your muscle fibers and contribute to sarcopenia. While there are currently no FDA-approved medications to treat sarcopenia, steps can be taken to slow down the progression of the disease, including maintaining a healthy diet with sufficient protein, engaging in regular physical activity, and seeing a healthcare provider for routine physicals.
Another underlying medical condition that can cause muscle atrophy is muscular dystrophy, a group of genetic diseases that cause progressive weakness and degeneration of skeletal muscles. There are more than 30 types of muscular dystrophy, and all forms worsen over time as muscles progressively degenerate and weaken. While there is currently no cure for muscular dystrophy, medications and therapies can help manage symptoms and slow the course of the disease. For example, corticosteroids may slow the progression of Duchenne muscular dystrophy (DMD), the most common childhood form of muscular dystrophy, and gene therapy has the potential to address the primary cause of MD by providing for the production of missing or underproduced proteins.
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Try progressive resistance training
Progressive resistance training (PRT) is an effective way to rebuild muscle mass and prevent further deterioration. PRT involves gradually increasing the challenge to your muscles by upping your workout volume—weight, reps, and sets—as your strength and endurance improve. This constant challenge stimulates muscle growth and prevents plateaus.
The benefits of PRT have been demonstrated in numerous studies. One meta-analysis of 49 studies involving men aged 50 to 83 found that participants experienced an average of a 2.4-pound increase in lean body mass through PRT. Another study in the Journal of Rehabilitation Medicine found that older men who did strength training lost about 25% of their muscle gains after they stopped training for two weeks, highlighting the importance of consistency in maintaining muscle mass.
To maximize muscle growth and improve recovery, it is recommended to consume a drink or meal with a carbohydrate-to-protein ratio of about 3-to-1 or 4-to-1 within 30 minutes of your workout. For example, chocolate milk, which has about 22g of carbs and 8g of protein per 8-ounce serving, is a good option.
It is important to note that muscle atrophy can have various causes, including malnutrition, age, genetics, lack of physical activity, and certain medical conditions. Therefore, it is always advisable to consult with a healthcare professional to determine the underlying cause and develop a comprehensive treatment plan, which may include PRT, physical therapy, ultrasound therapy, or surgery, depending on the specific case.
In conclusion, PRT is a valuable tool in combating muscle deterioration, but it should be approached with guidance from experts and tailored to individual needs and limitations.
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Consume protein and carbs post-workout
Consuming protein and carbs after a workout is essential for muscle recovery and growth. When you engage in physical activity, your muscle fibres undergo damage, and your energy stores are depleted. Therefore, it is crucial to provide your body with the necessary nutrients to repair and rebuild muscle tissue and restore your energy levels.
Protein plays a critical role in repairing damaged muscles and building strength. It provides the body with amino acids, which are the building blocks for muscle growth and tissue repair. The International Society of Sports Nutrition (ISSN) recommends consuming 20 to 40 grams of protein every 3 to 4 hours. This can be in the form of protein supplements or whole foods such as beef, eggs, or dairy products like milk. It is worth noting that the quality and quantity of protein required may vary depending on age, with older individuals needing higher protein intakes to recover from intense workouts.
Carbohydrates are equally important in the post-workout recovery process. They help replenish glycogen stores, which serve as the body's primary fuel source. The rate at which glycogen is used up during exercise depends on the type of activity, with endurance sports like cycling and running requiring more glycogen than resistance training. The ISSN recommends consuming 0.4 grams of carbohydrates per pound of body weight (0.8 grams per kilogram) within the first four hours after exercising. Complex carbohydrates, such as sweet potatoes, oatmeal, or quinoa, are ideal as they provide a more stable release of energy and help maintain balanced blood sugar levels.
The timing of nutrient consumption is also crucial. Experts recommend eating a combination of protein and carbohydrates shortly after your workout to optimise the recovery process. This is often referred to as the "anabolic window of opportunity," where the body is particularly receptive to nutrient intake, enhancing both body composition and exercise performance. However, it is worth noting that the specific timing and ratio of nutrients may vary depending on individual factors and the type of exercise performed.
In summary, consuming a balanced mix of protein and carbohydrates after a workout is vital for muscle recovery and growth. By providing your body with the necessary fuel and building blocks, you can effectively repair damaged muscle tissue, restore energy levels, and optimise your fitness goals.
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Consider ultrasound therapy
Muscle atrophy is the loss or thinning of muscle tissue, resulting in a decrease in muscle mass and strength. It is usually caused by a lack of physical activity, old age, genetic disorders, or certain medical conditions. The treatment depends on the diagnosis and severity of the muscle loss, and any underlying medical conditions must be addressed.
Ultrasound therapy is a non-invasive procedure that uses sound waves to aid in healing. It is a safe and effective way to treat muscle atrophy and can be used to target tissues deep within the body without affecting other tissues close to the surface. Ultrasound therapy can be performed in a clinical setting or at home, and has a low risk of causing complications. The procedure is generally painless and does not require the use of anesthetics or pain relievers.
There are two types of therapeutic ultrasound: thermal and mechanical. In thermal ultrasound, the wand causes the skin and muscles to vibrate and heat up, which helps to heal muscle pain and reduce chronic inflammation. It can also be used to treat stretch pain, soft tissue pain, and other musculoskeletal issues. Mechanical ultrasound, also known as cavitation ultrasound therapy, creates pressure differences in tissue fluids, forming bubbles that interact with solid objects and then burst, creating shockwaves. These shockwaves can be used to break down kidney stones, for example.
Focused ultrasound therapy is a novel technology that precisely directs beams of ultrasound energy at targets within the body. This non-invasive alternative to surgery has the potential to improve patients' quality of life and decrease the cost of care. While more work is needed before this technique can be widely applied in a clinical setting, it has shown promising results in preclinical research.
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Frequently asked questions
Muscle atrophy is the loss or thinning of muscle tissue. It is usually caused by a lack of physical activity, but it can also be caused by malnutrition, age, genetics, or certain medical conditions.
The most obvious sign of muscle atrophy is reduced muscle mass. If muscle atrophy occurs in the limbs, one might feel tingling, numbness, or weakness in the arms and legs. If it occurs in the face or throat, one might experience difficulty in speaking or swallowing.
To diagnose muscle atrophy, a physical examination is performed, and the patient is asked about their symptoms and medical history. The patient's arms and legs are also measured to assess muscle size. Further tests may be ordered, including blood tests, muscle or nerve biopsies, and scans.
The treatment for muscle atrophy depends on its type and severity. Physiologic atrophy can often be reversed with regular exercise, physical therapy, and a healthy diet. Neurogenic atrophy, caused by nerve damage, is more challenging to treat due to the physical damage done to the nerves.
