MUSCLE INHIBITION
Part 4 of Why are My Muscles Always Tight?
If you have ever searched muscle inhibition online, you have probably noticed that there is very little information on the definition and topic altogether. What’s found relates or compares muscle weakness to muscle inhibition, but they are two very different things.
In this post, which is the last blog in the four-part series, Why are My Muscles Always Tight?, I will explain muscle inhibition and how it causes muscles to be tight.
What is Muscle Inhibition?
So what exactly is muscle inhibition then? Essentially, it’s a muscle that is receiving no or distorted neurological input. The easiest way to tell if you have muscle inhibition is when you move a muscle at the joint and it feels sluggish and lacks range of motion.
For high-performance athletes, it may be more of a timing issue. An athlete might have the strength and the range of motion but there may be a second or a half-second delay before initial movement. That half of a second could be the difference between a torn ACL or meniscus.
Muscle Weakness Starts with Muscle Inhibition
Muscle weakness can start with muscle inhibition. You are still able to train and workout with inhibited muscles. However, that muscle is only going to get as strong as it can contract.
Remember, only the muscles that can contract fully are the muscles that are getting stronger. For example, if biceps short head is getting more signal than biceps long head the bicep short head will always overpower the long head and become stronger. The more that long head is left out the weaker it becomes over time.
Muscle Inhibition and Tight Muscles
Muscle inhibition affects the synergy between the agonist (primary mover) and antagonist (counter force) muscles. If only one muscle in the agonist group is fully contracting, then the range of motion in that joint can become limited. The body can sense the joint instability and it will tighten the antagonist muscle to protect the joint.
Think of the quadriceps and hamstrings. Four muscles make up the quadriceps: rectus femoris, vastus lateralis, vastus medialis, and the vastus intermedius. If the rectus femoris is the only muscle in that group receiving a signal, then the hamstrings will tighten up to protect the joint which limits the overall range of motion.
How to Work Out Your Muscle Inhibition
Feel you have inhibited muscles? One way to increase your muscle signal is to do isometric exercises that are contractions of a specific muscle or group of muscles.
You can do isometric exercises against a stationary object or with gravity. To increase the signal to the gluteus medius, stand or lie down and push your leg into the wall with 10% effort and hold for about 6 seconds. Rest and repeat for at least 6 repetitions.
While doing isometric exercises be aware of your range of motion. Range of motion is often an indicator of muscle inhibition. However, this method is specific to the joint and not the individual muscles in the group. MAT or muscle activation techniques are specific to the individual muscle.
If you are having an issue with muscle contraction force, I would recommend seeing a MAT specialist who can teach you how to engage the individual muscles and keep them contacting in between treatments.
Tired of the Tightness
If you’re tired of muscle tightness, a custom, personalized training program can help. Contact Dynamic Fitness today at (813) 422-5671. Don’t let your weak or inhibited muscles stop you from properly building strength and range of motion in a safe and effective workout.
Have you read all four blogs in the Why are My Muscles Always Tight? Series? Keep reading for more from MAT trainer, Maurice Harden.