Logan Steele
Maintaining muscle mass and strength while recovering from an injury can be challenging. The body experiences muscle loss due to muscular atrophy, a process where the rate of protein synthesis in the body decreases while the breakdown of muscle proteins increases. The extent of muscle loss during the initial stages of an injury influences the rehabilitation required. However, there are strategies to minimise muscle loss and promote recovery. Proper rest is crucial, with sources recommending 3-7 days of rest for adequate muscle recovery. Additionally, nutritional strategies play a vital role, as maintaining or increasing protein intake can help restrict muscle loss. Vitamin E supplements and foods rich in this vitamin, such as avocado and sunflower seeds, have been found to protect muscles from atrophy. Eccentric exercises and unilateral resistance training can also help maintain muscle mass and strength by stimulating the muscles and leveraging the cross-transfer of strength between limbs.
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What You'll Learn
Take vitamin E supplements and eat vitamin E-rich foods
Vitamin E is a fat-soluble vitamin that acts as an antioxidant in the body, enhancing immune function and preventing clots from forming in the heart's arteries. It is widespread in foods, so vitamin E deficiency is rare. However, people with digestive disorders or impaired fat absorption may be at risk of deficiency.
To boost your vitamin E levels, you can take vitamin E supplements. According to a study published in the International Journal for Sports Medicine, vitamin E supplements can help protect your muscles from atrophy during recovery. The study found that eight days of immobilization led to a 35% atrophy rate in the group not taking supplements, while the group taking vitamin E supplements experienced less than half of that amount.
Vitamin E is also found in many foods, including:
- Seeds and nuts: sunflower seeds, peanuts, almonds, hazelnuts, and peanut butter
- Cooking oils: wheat germ oil, sunflower oil, and safflower oil
- Fruits: avocado, mango, mamey sapote, and eggs (only in the yolk)
- Vegetables: red sweet peppers, turnip greens, beet greens, spinach, and butternut squash
To increase the absorption of vitamin E from low-fat foods, try eating them with fat. For example, adding a tablespoon of oil to your salad can make a significant difference.
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Rest for 3-7 days, then ease back into exercise
Rest is one of the most important parts of recovering from an injury. It may seem counterintuitive, but rest is key to making a full recovery and getting back to full strength. The ISRN Orthopaedics Journal recommends at least 3 to 7 days of proper rest to allow the muscle to repair itself. This is because the period of most dramatic muscle loss is during the first week after an injury.
After your rest period, you can start to ease back into exercise. Swimming is a great way to ease yourself back into training, as it provides light resistance while supporting your body horizontally in the water. You can also try eccentric exercises, which have been shown to increase strength and reduce the risk of muscle atrophy. For example, if you have a bad shoulder, try doing some bodyweight squats. If you have knee problems, you can carve your torso instead. It's important to keep the affected muscle moving without load to stave off atrophy.
If you want to maintain muscle mass for both limbs, you can try training the opposite limb while you recover. This is because your brain compensates by producing adaptations that stimulate the muscles, even if they aren't actively being used. This is known as "cross-transfer of strength".
It's important to remember that the extent of your injury and the time it takes to recover will determine how much muscle mass and strength you can maintain. If you're unsure about what to do, consult with an orthopaedic specialist who can help create a plan that suits your needs.
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Try swimming and light resistance training
Swimming is an excellent form of exercise for those recovering from an injury. It is a low-impact exercise that helps build lean muscle and is ideal for those with joint problems or other issues that make cardio and weight-lifting difficult. Swimming is a great way to stay toned, but it shouldn't completely replace traditional strength training.
If you're recovering from an injury, it's important to consult with an orthopaedic specialist to create a plan that suits your needs. They may recommend a period of rest followed by light resistance training in the pool. This might include swimming with a resistance band, which has been shown to improve performance. You can also incorporate light weights around your wrists and ankles to increase resistance, but be careful as this can make you sink!
If you're looking to build muscle mass, swimming can help but it won't give you the same results as a bodybuilder. Olympic swimmers, for example, spend hours in the pool and have a lean, toned physique. To build muscle mass through swimming, consistency is key. Aim to swim 3-5 times per week, varying your routine with different strokes and intensities to keep your muscles engaged and growing.
In addition to swimming, light resistance training outside of the pool can also be beneficial. This might include bodyweight squats or torso exercises, depending on your injury. It's important to avoid high-impact exercises that could worsen your injury or delay your recovery.
Remember, the specifics of your injury and the timeframe for healing will impact the effectiveness of these strategies. It's always best to consult with a specialist before beginning any new exercise routine.
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Train the opposite limb to maintain muscle mass in both
When recovering from an injury, training the opposite limb can help maintain muscle mass and build strength in both. This phenomenon is called "contralateral effects", "cross-education" or "cross-training effects". It was first recorded in 1894 and refers to the finding that untrained limbs increase in strength during unilateral training.
Training the non-injured limb can benefit the injured limb through cross-education effects. Research has shown that cross-education can preserve or "spare" strength and size in the opposite immobilized limb. For example, a study found that cross-education attenuated strength loss in the homologous immobilized wrist flexors. Another study found that upper-body unilateral pushing and pulling movements produced effects in the untrained limb, with proportionally higher activity in the lats and biceps.
Training the opposite limb can also speed up recovery. A study from the University of Copenhagen found that two weeks of inactivity in a limb can lead to a 33% loss in strength, which is equivalent to ageing 40-50 years. The study also found that it takes about three times as long to recover the lost strength. Therefore, training the opposite limb can help to maintain muscle mass and strength while recovering from an injury.
It is important to note that the specificity of cross-education effects is still unknown, and further research is needed. Additionally, the best approach for training is to focus on eccentric contractions and work on the opposite limb, while also incorporating some active movement in the injured limb if possible. It is recommended to consult with a doctor or physical therapist to determine the best training approach for your specific injury.
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Consume adequate protein to stimulate muscle protein synthesis
When recovering from an injury, it is important to consume an adequate amount of protein to stimulate muscle protein synthesis and prevent muscle atrophy. Muscle atrophy occurs when the rate of protein synthesis in the body decreases while the breakdown of muscle proteins increases. Therefore, consuming a sufficient amount of protein can help to counteract this process and maintain muscle mass.
To maintain muscle mass, it is recommended to focus on the amount, type, and timing of protein ingestion throughout the day. This means consuming a balanced diet that includes a variety of protein-rich foods, such as lean meats, poultry, fish, dairy, eggs, and plant-based sources like beans, tofu, and nuts. These foods provide essential amino acids that are necessary for muscle growth and repair. It is also important to space out protein intake evenly throughout the day, as this can help to maximize muscle protein synthesis.
In addition to whole foods, some individuals may benefit from incorporating protein supplements into their diet. Supplements such as whey protein, casein protein, or plant-based protein powders can help increase protein intake and support muscle recovery. However, it is always recommended to prioritize whole food sources first and use supplements as an additional support if needed.
It is worth noting that the specific protein needs may vary depending on factors such as age, gender, level of physical activity, and the extent of the injury. Consulting with a healthcare professional or a dietician can help individuals determine their specific protein requirements during the recovery process. By consuming an adequate amount of protein and following a well-balanced diet, individuals can support muscle protein synthesis and maintain their muscle mass while recovering from an injury.
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Frequently asked questions
Eating a significant amount of protein each day is the simplest rule to follow if your goal is to maintain muscle mass during the recovery period from an injury.
The rate at which protein is processed in your body is reduced during recovery, while the breakdown of those proteins in your muscles is increased. Therefore, maintaining or increasing daily protein intake can restrict the loss of muscle mass and strength.
According to The Journal of Neurology, Neurosurgery and Psychiatry, neuromuscular activity or exercise should begin two weeks after an injury. Swimming is a great way to ease yourself back into training, acting as a light resistance exercise.
According to the Scandinavian Journal of Medicine & Science in Sports, training the opposite limb while you recover could help you maintain muscle mass in both limbs. This is because an impulse originating from one side of the brain crosses over to the other side, but some of the stimulus stays on the original side.
Apart from consuming protein and exercising, it is important to get proper rest to allow the muscle to repair itself. Flexing a muscle stimulates it, telling the body it is still valuable and its function should be preserved. Vitamin E supplements have also been found to help protect muscle mass.
