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Muscles are pieces of soft tissue that help the body move, breathe, swallow, and stay alive. There are over 600 muscles in the human body, and they use a combination of voluntary and involuntary movements to work with nearly all of the body's systems and functions. Muscle atrophy is the wasting or thinning of muscle mass, which can be caused by muscle disuse, neurogenic conditions, malnutrition, age, genetics, or certain medical conditions. Muscle atrophy can be treated with regular exercise, physical therapy, and better nutrition. New research shows that muscles have a memory of their former strength level, which means that it may be easier to regain lost muscle mass.
| Characteristics | Values |
|---|---|
| Muscle atrophy definition | Wasting or thinning of muscle mass |
| Causes | Disuse of muscles, nerve problems or diseases, malnutrition, age, genetics, lack of physical activity, illness, injury, or certain medical conditions |
| Symptoms | Decrease in muscle mass, one limb being smaller than the other, numbness, weakness, tingling in limbs, difficulty swallowing or speaking, poor balance, frailty |
| Treatment | Regular exercise, physical therapy, electrical stimulation, healthy diet, nutritional supplements |
| Muscle memory | Research suggests muscles may have a memory of their former strength level, making it easier to regain lost muscle mass |
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Muscle atrophy
There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy, or disuse atrophy, is caused by not using the muscles enough. This can be due to a sedentary lifestyle, malnutrition, or a desk job. It can also be caused by conditions that limit movement, such as stroke, or certain genetic disorders. Disuse atrophy can often be reversed with exercise and a healthy diet.
Pathologic atrophy is associated with aging, starvation, and diseases such as Cushing's disease, which is caused by overactive adrenal glands or the overuse of corticosteroids. Malnutrition first causes fat loss but may progress to muscle atrophy in prolonged starvation, and it can be reversed with nutritional therapy.
Neurogenic atrophy is the most severe type of muscle atrophy, caused by nerve problems or diseases. It can occur due to an injury to or disease of a nerve connected to a muscle, such as amyotrophic lateral sclerosis (ALS) or carpal tunnel syndrome. It can also be caused by damage to neurons in the brain or spinal cord, which can result in localized muscle atrophy and weakness, or even paralysis, as seen in stroke or spinal cord injury. Neurogenic atrophy can sometimes be treated with a special kind of physical therapy called electrical stimulation, which sends electrical impulses to artificially contract the muscles.
To diagnose muscle atrophy, a healthcare provider will perform a physical examination and ask about symptoms and medical history. They may also order tests such as blood tests, muscle or nerve biopsies, and imaging scans. Treatment for muscle atrophy depends on the type and underlying cause but often includes exercise, adequate nutrition, and physical therapy.
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Neurogenic atrophy
The symptoms of neurogenic atrophy include reduced muscle mass, with one limb sometimes being smaller than the other. Other symptoms include weakness, numbness, or tingling in the limbs, as well as trouble walking or balancing, and difficulty swallowing or speaking.
Treatment for neurogenic atrophy is more challenging than for other types of atrophy because of the physical damage to the nerves. While it cannot usually be reversed, a special kind of physical therapy called electrical stimulation can be used to treat it. This involves placing electrodes on the skin over the muscles, sending small electrical impulses to the nerves and muscles to artificially stimulate contractions and help maintain muscle mass and strength.
To diagnose neurogenic atrophy, a healthcare provider will perform a physical examination and ask about the patient's symptoms and medical history. They will also measure the patient's muscle mass in the arms and legs. Additional tests may be ordered, such as blood tests, muscle or nerve biopsies, electromyography (EMG), nerve conduction studies, computed tomography (CT) scans, and magnetic resonance imaging (MRI) scans.
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Muscle memory
The basal ganglia play a crucial role in memory and learning, specifically regarding stimulus-response associations and habit formation. The connections between the basal ganglia and the cerebellum are thought to strengthen over time as one learns a motor task. While the exact mechanism of muscle memory consolidation remains controversial, it is believed that there is a redistribution of information across the brain from encoding to consolidation. This process is supported by Hebb's rule, which states that synaptic connectivity changes as a function of repetitive firing. The high stimulation from practicing a movement leads to an increase in the efficiency of firing in certain motor networks.
Neurological muscle memory is the type that most people associate with the term, as it refers to the recall of learned activities and the appearance of muscles "remembering" specific movements. For example, even if you haven't ridden a bicycle in years, you can still hop on and pedal with ease. This is because your brain and spinal cord have created strong and efficient neural pathways to transmit signals to the necessary body parts, allowing you to execute the task without conscious effort. However, it is important to have proper oversight when developing these neural pathways to avoid inadvertently learning poor technique, which could increase the risk of overuse injuries.
Physiological muscle memory, on the other hand, is related to the regrowth of muscle tissue. This type of muscle memory describes the ability to quickly regain muscle mass in previously trained muscles. If you lose muscle mass due to inactivity, you can regain it faster than it took to build it initially. This phenomenon is supported by research that has found a linear relationship between muscle fibre size and the number of muscle fibre nuclei (myonuclei). While there is ongoing debate about the volume of strength training required for myonuclei to increase, it is generally accepted that hypertrophy training increases muscle size and myonuclei count.
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Muscle recovery
Rest is crucial for muscle recovery. This includes getting sufficient sleep, which gives the body time to recover from exercise. The amount of sleep needed may vary depending on the intensity of the workout and individual factors such as fitness level.
Nutrition also plays a vital role in muscle recovery. Consuming a high-protein meal or supplement before or after a workout can support muscle recovery and help achieve daily protein goals. Research suggests that consuming approximately 1.6 grams of protein per kilogram of body weight per day is optimal for muscle growth and recovery. Overall dietary protein intake is more important than specific timings. Additionally, a healthy diet rich in antioxidants, whole carbohydrates, and lean protein can provide the body with the necessary building blocks for muscle repair and recovery.
Hydration is essential for muscle recovery. Dehydration can impair the muscles' ability to repair themselves, especially in hot or humid weather. It is recommended to drink 1.5 litres of fluid for every kilogram lost during exercise to maintain proper hydration. Cherry juice, in particular, has been found to reduce inflammation, muscle damage, and soreness, supporting muscle recovery.
Active recovery is another strategy, involving low-intensity, low-impact exercises that promote blood flow and tissue repair without excessive stress on the body. Myofascial release, including massage and foam rolling, can also aid in muscle recovery by reducing muscle soreness and speeding up recovery.
Overall, a combination of rest, proper nutrition, hydration, and active recovery techniques can help maximize muscle recovery and improve overall fitness.
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Muscle maintenance
One way to maintain muscle mass is through strength training, also called resistance or weight training. This type of training brings many benefits, including stronger muscle cells, improved bone health, and a lower risk of chronic diseases. It is recommended that adults do strength training for the major muscle groups two or more days a week, gradually increasing the intensity as their strength improves. It is important to start slowly and build up activities over time, focusing on form and smooth, steady movements.
Another important aspect of muscle maintenance is diet. Protein is essential for building muscle mass, as it is broken down into amino acids that the body uses to build muscle. Animal sources such as meat, eggs, and milk are considered the best sources of protein. Carbohydrates are also important for muscle growth and recovery, and consuming a meal or drink with a carbohydrate-to-protein ratio of three-to-one or four-to-one within 30 minutes after a workout is recommended.
In addition to strength training and diet, maintaining muscle health also involves being mindful of one's body and overall health. It is important to pay attention to signs of overdoing it, such as exhaustion, sore joints, or muscle pain. Additionally, muscle maintenance may involve working with a healthcare provider to address specific issues or conditions that can impact muscle health, such as nerve problems or diseases. Seeking professional guidance can help individuals develop a comprehensive program that includes physical therapy, strength training, cardio, flexibility exercises, and a nutrition plan to maintain and improve muscle health.
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Frequently asked questions
Muscle atrophy is the wasting or thinning of muscle mass. It can be caused by muscle disuse, nerve problems, aging, genetics, malnutrition, or certain medical conditions.
Symptoms of muscle atrophy include a decrease in muscle mass, one limb being smaller than the other, and numbness, weakness, and tingling in the limbs. It can also cause difficulty swallowing or speaking, trouble walking or balancing, and overall weakness.
Treatment for muscle atrophy depends on the type and cause. Physiologic atrophy due to muscle disuse can be treated with regular exercise, physical therapy, and improved nutrition. Neurogenic atrophy may be treated with a special type of physical therapy called electrical stimulation, which sends small electrical impulses to the nerves and muscles to help maintain muscle mass and strength.
To prevent muscle atrophy, it is important to maintain physical activity and a healthy diet. Weight training, rowing, swimming, walking, and cycling are all effective exercises to build and maintain muscle mass. Additionally, muscles have a memory of their former strength, so it may be easier to regain lost muscle mass if you've worked out before.
