4 Tips to Ensure Your Muscle Health


Keeping your muscles strong and healthy are important to ensuring that your body is able to keep degenerative diseases away. Regardless of whether you are a serious athlete or someone who is just hitting the gym to stay in shape, it is crucial that you learn the best way to keep your muscles healthy through the years. To do so, here are four important tips that will help keep your muscles in great shape.

Warm Up and Cool Down

Everyone has heard how important a warm up and cool down is, but we cannot stress the importance of it. It is imperative to give your body the time to adjust to the increase in physical activity before you begin to work out. Doing a warm up session that lasts for at least fifteen minutes is crucial for warming up the muscles that you will use during your workout. Choosing a light jog or a brisk walk can help you before you begin to exercise.

Just as important is the cool down after you have completed any workout routine. This will allow your body to slow down its overall metabolic activity and your heart rate while allowing your muscles to go back to their normal state. A cool down is similar to a warm up routine except that it is done at a far slower pace, such as walking at the lowest pace on the treadmill.


If you want to have the physique you want and healthy muscles, it is imperative that you take the time to stretch. Stretching works to prevent tearing in your muscles while allowing your muscles to gradually become accustomed to the level of activity that you intend to do. It should be done after your warm-up for around fifteen to twenty minutes to set the pace for your muscles for the rest of the day.

During your stretching routine, it is important that you hold every stretch for between fifteen to twenty seconds. If you are uncertain about what stretches that you should be completing, contact a physical therapist who can advise you regarding the ideal practices that you should be following during your workout regime.

Staying Hydrated

Making sure that your body is hydrated is important to your overall health and the well-being of your body but it is crucial for your muscles. Staying hydrated will ensure that your muscular system stays healthy, replacing any of the electrolytes that you lost during your fitness plan. In addition, being hydrated will provide your body with the muscle strength that you need during your workout so that you don’t burn out your muscles.

The average person should consumer at least two liters, or eight glasses, of water every day; however, athletes and those who are highly active should increase that amount by two or three glasses to ensure that you are keeping your muscular system as healthy as possible.

A Balanced Diet

Ensuring that your diet is balanced is one of the most important steps for having a healthy muscular system. Choosing the right diet will help your muscles to repair themselves after a workout, allowing them to regain their strength and continue to function well for the rest of your day. Make sure that you are including a balanced diet of carbohydrates, proteins, vitamins, and fats so that your muscles are supplied with all the nutrients they need regardless of the day.

If you are uncertain how to maintain the correct diet for an active diet, it is important to contact a nutritionist. Having a poor diet increases the chances of fitness related injuries to your muscles and your joints.

By keeping your muscular system as healthy as you possible can you are increases the chances that your body will easily deal with injuries. This means that you will likely have a reduction in pain and that you will see that your injuries are healing far quicker. In addition, having a solid muscular system will help to prevent degenerative muscular diseases.
If you need more information, speak with a physical therapist who specializes in the musculoskeletal system for more information and tips on how to keep your muscles healthy while getting the most out of your regular workouts.


In this instance, an athlete was originally diagnosed with minor quadriceps muscle strain and was treated for four weeks, with unsatisfactory results. When he came to our clinic, the muscle was not healing, and the patients’ muscle tissue had already begun to atrophy.

Upon examination using MSUS, we discovered that he had a full muscle thickness tear that had been overlooked by his previous provider. To mitigate damage and promote healing, surgery should have been performed immediately after the injury occurred. Because of misdiagnosis and inappropriate treatment, the patient now has permanent damage that cannot be corrected.

The most important advantage of Ultrasound over MRI imaging is its ability to zero in on the symptomatic region and obtain imaging, with active participation and feedback from the patient. Using dynamic MSUS, we can see what happens when patients contract their muscles, something that cannot be done with MRI. From a diagnostic perspective, this interaction is invaluable.

Dynamic ultrasonography examination demonstrating
the full thickness tear and already occurring muscle atrophy
due to misdiagnosis and not referring the patient
to proper diagnostic workup

Demonstration of how very small muscle defect is made and revealed
to be a complete tear with muscle contraction
under diagnostic sonography (not possible with MRI)


Complete tear of rectus femoris
with large hematoma (blood)


Separation of muscle ends due to tear elicited
on dynamic sonography examination

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