Muscle “Imbalances” and Injuries | Mark Rippetoe

[stef]

“Muscle imbalance is a condition in which there is a lack of balance between certain types of muscles.”

Well, okay. The problem with “muscle imbalances” isn't how poorly they are defined so much as how they are generally treated by Physical Therapists, Athletic Trainers (Certified), Chiropractors, Personal Trainers, Kinesiologists, Physiatrists, Biomechanists, Orthopedic Surgeons, Registered Nurses, PE Majors, and Corrective Exercise Specialists (CES).

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[Chilidog]

Thank you for this. It mirrors my knee replacement trip pretty exactly. I had developed a noticeable limp before the new joint was implanted and that plus the inactivity after surgery needed to be addressed. I endured Standard PT for a short time and then just said screw it. Body weight squats, getting deeper as I could stand the discomfort. Added weight later. My thought process was similar....my weaknesses will catch up. The only other thing I did to balance my gait was strides at the local high school track. At 69 I am now fully good to go.

[Nightfly]

Thank you for this. It makes sense. I have a low back injury (QL) and the wife made me go to a chiropractor. After x rays he had a great presentation for me to come in for 24 visits with the additional purchase of some home therapy devices. I walked out and started looking here. I was putting too much hope in alternative therapy. I need to essentially go back to being strong so I won’t break. It is a mess out there and again I come back to relying on myself.

[Phil Lewis]

Here’s a true story, unfolding over these very days...

I’ve been refitting my garage to make a more pleasant gym space, so I can start training at home, as part of my effort to stave of the early death outlined for me I. the Barbell Prescription (I’m even called Phil...).

Being an idiot, I decided that my week flabby body could handle to OSB boards perfectly well on its own, with no need for human or mechanical assistance. I was, obviously, badly mistaken, and I managed to develop a fairly uncomfortable shoulder impingement, quite badly limiting my range of motion.

I started visiting a physio three months ago. Progress has been slow. Very slow.

In the meanwhile, I continued building up my equipment, and got the point where I have bar and plates.

Reading this article and understanding and therefore agreeing with the logic, I decided not to wait u til I’m recovered, not to wait until I have a rack, and not wait for any other lame excuse, but instead to start to deadlift.

I’ve done two sessions this week. My first real listing ever. I videoed myself and paid close attention to form, as described by Rip in his book and on YouTube.

My first session I felt 70kg was enough. Limited plates meant I could only go to 80 next, and that felt like it was goi g to affect form.

Second session I pulled 5 at 80, and it felt exactly like the 5 at 70 three days earlier (who knew?!).

Here’s the thing.

Two days later, my shoulder feels WAY better after TWO deadlift sessions than after THREE MONTHS of assiduous daily PT bullshit!

My general comfort levels are higher. My ROM is higher. I can feel my postural improvement. After 3 months of PT, I literally had no detectable gains.

Thanks for the article, Rip!

[Dash1577]

Thank you for this logical, and empowering article!

My wife spends 45 mins a day, Everyday, doing (what I feel) is too much mobility/stretching before she is ready for the gym. Mind you, she is strong, and I respect her for her dedication to ensure what she feels is, "primed" for her work out. Mind you, I'm sitting in the kitchen twiddling my thumbs waiting, losing motivation by the minute. However if I say anything its immediately shut down due to her being a certified coach (24 hour Fitness) and me, a novice lifter.

So I let it continue as I remain silent in boredom as I ponder the notion, that I could have been almost done with my workout by the time she is done rolling on her tennis ball or, her dozen different isolation stretches etc. Sigh....I digress...

I would like to show her this article, as I think it would be more accepted due to it be written by someone like yourself, and someone she respects.

Which brings me to my next point, she is constantly battling an injury as of late ( strained front shoulder, or hamstring issues, or foot issues etc.) I honestly feel because of the copious amounts of "proactive foam rolling", and other "trigger release techniques" along with isolated lifts to "counter" correct weak or unbalanced muscle groups (which she feels is the root cause) she is doing more harm than good. I honestly believe if she paused on that stuff more, or if all together, and just focused on lifting this would go away.

But as I stated she is more educated than me, and more certified, so at times its impossible to get a logical point across cause she is so deep into this topic that it feels impossible to reach her with this type of stuff.

Respectfully