Content

• Steps
• Part 1 of 3: What is Muscle Atrophy
• Part 2 of 3: Strengthening Wasted Muscles with Exercise
• Part 3 of 3: Strengthening Wasted Muscles Through Diet and Lifestyle Changes
• Warnings

With muscle atrophy, their tissues are weakened and reduced in volume. Muscle wasting can occur as a result of muscle inactivity, poor diet, illness, or injury. In most cases, it is possible to strengthen atrophied muscles through specific exercise, diet, and lifestyle changes.

Steps

Part 1 of 3: What is Muscle Atrophy

1. 1 Learn what muscle wasting means. Muscle atrophy is a medical term that describes a decrease in the volume of muscles and their disappearance in a particular area of ​​the body.
   • If the muscles gradually atrophy with age, as they age, this is normal; however, muscle wasting can be caused by serious health problems, disease, or injury.
   • Muscle atrophy leads to a loss of strength and mobility, making it difficult to perform even basic movements and actions, which negatively affects the quality of life.People with atrophied muscles are at increased risk of falling and getting injured. Since the heart is also a muscle, muscle wasting increases the risk of heart disease.
2. 2 Learn more about dysfunctional atrophy (atrophy from inactivity), which is the main cause of muscle wasting. Muscles can atrophy due to the fact that they are not used at all or they are used very rarely, as a result of which muscle tissue degrades, contracts and becomes damaged. This usually happens as a result of injury, a sedentary lifestyle, or an illness that interferes with the work of certain muscles.
   • Dysfunctional muscle atrophy can develop as a result of extremely poor nutrition. For example, muscle tissue can atrophy and disappear in prisoners of war and people with eating disorders such as anorexia.
   • This type of muscle atrophy can also occur in people who have a sedentary job as well as those who are physically inactive.
   • Severe injuries, such as damage to the spine or brain, can be bedridden and result in muscle wasting. Even less severe injuries, such as a bone fracture or ligament rupture, can limit mobility and also cause dysfunctional muscle atrophy.
   • Diseases that limit a person's ability to exercise and be active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens bones. With these diseases, movements are often accompanied by a feeling of discomfort, pain, or become completely impossible, which leads to muscle atrophy.
   • In many cases, dysfunctional muscle wasting can be treated by strengthening and building muscles through increased physical activity.
3. 3 Learn about the causes of neurogenic atrophy. Neurogenic muscle atrophy occurs as a result of disease or damage to the nerves in the muscles. Although this type of atrophy is less common than dysfunctional atrophy, it is more difficult to treat because in many cases it cannot be eliminated simply by increasing the load on the muscles. The following diseases often lead to neurogenic atrophy:
   • Polio is a viral disease that can lead to paralysis.
   • Muscular dystrophy is an inherited disorder that causes muscle weakness.
   • Amyotrophic lateral sclerosis, also known as motor neuronal disease or Charcot's disease, affects the nerve cells associated with and controlling muscles.
   • Guillain-Barré Syndrome is an autoimmune disorder in which the immune system attacks nerve cells, leading to muscle weakness and paralysis.
   • Multiple sclerosis is another autoimmune disease that results in immobility of the entire body.
4. 4 Recognize the symptoms of muscle wasting. It is important to identify the symptoms of muscle atrophy as early as possible in order to immediately begin to eliminate it. The main symptoms include the following:
   • Muscle weakness, decrease in their volume.
   • The skin surrounding the affected muscles appears to be loose and drooping.
   • Performing activities such as lifting various objects, moving the atrophied area and exercising are associated with difficulties, although previously there were no problems with this.
   • Pain in the affected area.
   • Back pain and difficulty walking.
   • Feeling of stiffness and heaviness in the injured area.
   • It can be difficult for a person without medical education to identify the symptoms of neurogenic atrophy. The most obvious symptoms of this type of atrophy include stoop, spine stiffness, and limited neck mobility.
5. 5 If you think you have muscle wasting, seek medical attention. If you suspect muscle wasting, seek immediate medical advice. He will be able to identify the causes, make the correct diagnosis and prescribe the appropriate treatment.
   • If muscle degradation is caused by an illness, your doctor will prescribe medications to help maintain muscle mass and repair the serious damage associated with muscle wasting.
   • Anti-inflammatories, such as corticosteroids, are sometimes prescribed for patients with muscle wasting, which help reduce inflammation and compression of the nerves in damaged muscles. Taking these drugs makes it easier to exercise and other physical activity.
   • To diagnose muscle atrophy, doctors often order blood tests, x-rays, computed tomography, electromyography, magnetic resonance imaging (MRI), and muscle and nerve tissue biopsies. The doctor can also measure muscle tone and examine reflexes.
   • Your doctor may advise you on some exercise that will help you stop muscle loss, surgery, or other treatment.
6. 6 Seek help from other professionals. Depending on the cause of the muscle wasting, your doctor may recommend that you see a physical therapist, nutritionist, or personal trainer who can help you improve your condition with specific exercise, diet, and lifestyle changes.

Part 2 of 3: Strengthening Wasted Muscles with Exercise

1. 1 Before embarking on a muscle strengthening and building program, be sure to check with your doctor. Even if the doctor determines that in your case the muscle atrophy is not caused by any disease, you should still consult with him before trying to strengthen the atrophied muscles, so as not to overdo it and not harm your health. Your doctor may recommend a competent trainer or physical therapist.
2. 2 Find a personal trainer or physical therapist. While you can do some of the exercises on your own when trying to stop muscle wasting, it is best to do it under the guidance of a qualified instructor or trainer to make sure you are doing it right.
   • The coach will start by assessing your physical condition and then teach you specific exercises to strengthen and build muscles in the atrophied area. He will evaluate the effectiveness of the training and, if necessary, correct it.
3. 3 Start with small loads, gradually increasing the intensity. Since most people with atrophied muscles start exercising after a long period of inactivity, you should start with a small amount of exercise. Remember that your body is not as strong as it was before atrophy.
4. 4 Start with aquatic exercise or aquatic rehabilitation. Swimming and water exercise are often recommended for patients recovering from muscle atrophy because this type of exercise can help reduce muscle pain, quickly tone atrophied muscles, restore muscle memory, and relax damaged muscles. While these exercises are best done with the guidance of a professional, here are a few basic steps to get you started.
5. 5 Walk around the pool. Once in water about waist-deep, try walking in it for 10 minutes. This safe exercise helps develop the muscles in the lower body.
   • Increase the duration and depth over time.
   • You can also use a rubber ring, paddle, or water dumbbells for more water resistance. These devices will help you strengthen your torso and upper body muscles.
6. 6 Perform knee lifts in the pool. Place your back against the pool wall, standing on the bottom with both feet. Then lift one leg, bending it at the knee as if you were marching in place. Raising the knee to the level of the pelvis, straighten the leg, stretching it forward.
   • Do the exercise 10 times, then repeat it with another leg.
   • Increase the number of repetitions over time.
7. 7 Do push-ups in water. Standing facing the pool wall, place your hands on the edge of the pool, keeping them shoulder-width apart. Rise on your hands, leaning out of the water about halfway. Hold in this position for a few seconds, then sink back into the water.
   • For a lighter version of this exercise, place your hands on the edge of the pool, shoulder-width apart. Then, bending your elbows, bend over to the side of the pool.
8. 8 Move on to bodyweight exercises. As you progress, add bodyweight exercises already on the ground to your workouts.
   • For beginners, you can start with 8-12 repetitions of the exercises below. These exercises target the development of major muscle groups.
   • To strengthen atrophied muscles, do these exercises three times a week.
9. 9 Learn to do squats. To do this, stand up straight with your arms outstretched in front of you. Gently and slowly bend your knees, as if sitting on an imaginary chair. After holding this position for a few seconds, straighten your legs, returning to the starting position.
   • Maintain balance with your heels and make sure that your knees do not go over your toes.
10. 10 Follow one-leg lunge squat. To do this, stand up straight with your hands on your hips. Pull in your stomach.
    • Take a wide step forward with your right foot. Keep your back straight while doing this. Raise your heel with your toe on the floor.
    • Bend both knees at the same time at a 90 degree angle. You can control your posture by observing yourself in the mirror.
    • Lower your heel to the floor and straighten up. Return to the starting position by pulling your right leg back and repeat the exercise for the left leg.
    • Remember to keep your back straight.
11. 11 Try lowering to train your triceps. Use a stable bench or chair for this. Sit on a bench or chair and rest your hands on the edges, spreading them shoulder-width apart.
    • With your legs extended in front of you, slowly slide forward, resting on your hands. Straighten your arms so that the main load falls on the triceps.
    • Gently bend your elbows, keeping your back close to the bench. As you go down, grasp the edges of the bench with your hands.
12. 12 Follow basic abdominal exercises. To do this, lie with your back on a mat or rug. Without lifting your feet off the floor, bend your knees.
    • In this case, you can cross your arms over your chest, or bring them behind your neck or head. Try to lift your shoulders up by contracting your abdominal muscles.
    • Hold in this position for a few seconds, then lower yourself onto your back and repeat the exercise.
13. 13 Try resistance exercises. Use resistance bands or strength machines for this. These exercises should only be started after you have successfully mastered the bodyweight exercises above. Also try to figure out which resistance exercises help strengthen the muscle group you need.
    • The bench press can be performed with resistance bands. Lying with your back on a bench, stretch the resistance bands in front of you, as if lifting dumbbells up.
    • Start with lighter resistance bands. Having felt that the exercise is given to you quite easily, change the expander to a heavier one. This way you can gradually increase the load.
14. 14 Incorporate aerobic exercise into your workouts. Supplement the above exercises with aerobic exercises, which also help to strengthen atrophied muscles. Try to do regular walking and other cardiovascular exercise.
    • Start with a 10-15 minute daily walk. Gradually increasing your speed, bring the duration of the walk to 30 minutes, after which you can move on to daily jogging.
15. 15 Do not forget stretch muscles. Stretch your muscles after each session to increase their range of motion. Dedicate to stretching your muscles for 5-10 minutes after each workout. You can stretch your muscles separately from your workouts.
    • Stretch all major muscle groups for 15-30 seconds each.
    • Start by stretching your back and upper body. Then move on to the muscles of the neck, forearms, wrists, and triceps. Don't forget about the muscles of your chest, abdomen and buttocks. Then work on the muscles in your thighs, ankles, and feet.
16. 16 Learn a few special stretches. Below are some exercises for stretching specific muscle groups.
    • Stretching the neck. Tilt your head forward and, stretching your neck, move it left, right, back and forward again. Do not roll your head in a circle as this is unsafe.
    • Stretching the shoulders. Place your left hand on your chest. Grasp her forearm with your right hand. Pull it until you feel a stretch in your left shoulder. Push your left arm in the opposite direction, squeezing the shoulder muscles. Do the same with your right hand.
    • Triceps stretch. Raise your right hand. Bending it at the elbow, bring it back, reaching the area between the shoulder blades. Place your left hand on your right elbow and pull it towards your head.
    • Stretching the wrists. Stretch your hand forward and slightly pull your palm back, grasping it with your other hand. Repeat with the palm of your other hand.
    • Stretching the knees. Sit cross-legged. Extend one leg in front of you and try to reach your foot, holding it for a few seconds. Return to the starting position and repeat the exercise with the other leg.
    • Stretching the lower back. Lie on your back. Bending one leg at the knee, lift it to your chest. Repeat the exercise with the other leg.
    • Stretching the legs. Lie on your back and stretch both legs up. With your hands on the back of your thighs, pull your legs up to your face.

Part 3 of 3: Strengthening Wasted Muscles Through Diet and Lifestyle Changes

1. 1 Get enough protein. Protein is essential for muscle growth. Below are the norms of protein intake by gender and age.
   • Adult men should consume about 56 grams of protein daily.
   • Adult women need approximately 46 grams of protein daily.
   • Women who are pregnant or breastfeeding should consume at least 71 grams of protein daily.
   • Teenage boys need at least 52 grams of protein daily.
   • Teenage girls need at least 46 grams of protein daily.
   • Foods such as turkey breast, fish, cheese, pork tenderloin, tofu, lean beef, beans, eggs, yogurt, dairy products, and nuts are high in protein.
   • Your dietitian or personal trainer may recommend a different rate based on your condition, body weight, and level of physical activity.
2. 2 Increase your carbohydrate intake. With a lack of carbohydrates, the body can begin to destroy muscles, which will aggravate muscle atrophy.
   • To restore atrophied muscles, it is necessary that carbohydrates make up 45-60% of the total number of calories consumed.
   • Try to eat foods that are rich not only in carbohydrates, but also in dietary fiber, and make sure they are low in sugar. These include fruits and vegetables, whole grains, plain yogurt, and milk.
3. 3 Eat foods that contain omega-3 fatty acids. These nutrients help prevent muscle degradation by inhibiting inflammation.
   • High levels of omega-3 fatty acids are found in sardines and salmon, soybeans, flax seeds, walnuts, tofu, Brussels sprouts, cauliflower, shrimp and pumpkin.
   • The recommended daily intake of omega-3 fatty acids is 1 to 2 grams.
4. 4 Remember, stress is bad for your muscles. When you experience stress, your body prepares to resist it. The so-called "fight or flight" mechanism is activated. At the same time, the production of many hormones sharply increases, including the stress hormone cortisol, which, with prolonged exposure to muscles, destroys them.
   • While it's impossible to get rid of stress completely in everyday life, try to keep it to a minimum.By identifying the causes of stress, you can avoid it. To reduce stress, you can try techniques such as meditation and yoga. Consult with a psychotherapist, psychologist, or psychiatrist to identify stressors and choose the appropriate method to address them.
5. 5 Get enough sleep. When we sleep, our body repairs and builds muscle, so getting enough sleep is important to reverse muscle atrophy.
   • Aim to get seven to nine hours of sleep a night.

Warnings

• If you think you have muscle wasting, you should consult a doctor who can accurately diagnose and determine the cause. Your doctor will prescribe the appropriate treatment for you and refer you to a physical therapist or dietitian who will recommend specific exercises, diet and lifestyle changes that are appropriate for you.