Bulk up on muscle health

He might be strong, but is he in the best physical health?

There’s more to muscle health than building and strengthening. Of course, strong muscles aid movement and provide proper support to hold the skeleton erect and aligned. But bulking up muscles too much can cause the opposite effect. It’s important to keep your muscles at their fittest — without overstretching things.

“Muscles are what moves us. Every movement is about our muscles,” says Jenn Coia, LMT, who works at Manhattan’s Spa Merge. “I used to work at a gym when I was in massage school. I’d see these guys with big, hulking muscles and they could barely move. They’re decreasing their range of motion of every joint. If you can’t move, then you’re having to compensate for what should be a natural range of motion.”

The result can be injury, ranging from tightness and soreness in other areas to joint wear and postural problems, including restriction of blood flow or even nerve damage. “That’s why yoga and Pilates took off. They allow you to build toned muscles, but they allow you to be functional,” says Coia.
As a massage therapist, Coia works to heal and prevent further injury on sore and damaged muscles. “If there’s an injury, it can help with the healing of scar tissue by aligning muscle fibers.”

The muscle needs time to repair with simple rest, too. “If you overstretch a muscle, you create micro-tears. That muscle will heal itself because it’s just a micro-injury. But you’ve pushed too hard and need to recover.”

More on fitness:

Work out like a tennis player

Could 15 minutes of exercise a day save your life?

How to get a perfectly lean beach body (even in winter)

Workout tips from Madonna and Gwyneth’s trainer


News
Entertainment
Sports
Lifestyle
Local

Police seek mother of slain 11-year-old on involuntary…

Police are seeking the mother of an 11-year-old girl who was accidentally shot to death by her 2-year-old brother two weeks ago on involuntary manslaughter…

Local

Chestnut Hill College student found dead Wednesday morning

A 22-year-0ld Chestnut Hill College student was found dead this morning inside a college dormitory, police said.

International

Nearly 300 missing after South Korean ferry capsizes

Almost 300 people were missing after a ferry capsized off South Korea Wednesday, in what could be the country's biggest maritime disaster in over 20 years.

News

Explosions in new Boston Marathon bomb panic, 'twisted'…

A fresh Boston Marathon terror alert, which caused Bomb Squad officers to order an evacuation while two controlled explosions were carried out, was today being…

Books

Poems from prison: 'How to Survive a Bullet…

Celebrate National Poetry Month with, "'How to Survive a Bullet to the Heart."

Television

TV watch list, Wednesday, April 16: 'The Americans,'…

'The Americans' Philip and Elizabeth face "painful turns" in their missions. Maybe next week they'll have a nice easy mission with no moral ambiguity? Probably…

Movies

Review: 'Bears' is a cute Disney doc about…

Disney's latest nature doc, "Bears," doesn't completely shy away from the fact that its subjects would devour you (or eachother) if they had the chance.

Television

'Orphan Black's' Jordan Gavaris talks Felix's Season 2…

Jordan Gavaris plays heroically helpful foster sibling Felix to main clone Sarah on "Orphan Black." We talked to him about what’s ahead for him in…

U.S. Soccer

Andrew Wenger has big shoes to fill on…

Lancaster County native Andrew Wenger will feel pressure to fill the shoes of departer forward Jack McInerney.

NBA

NBA Power Rankings: Are the Spurs frauds? Could…

NBA Power Rankings: Are the Spurs frauds? Could the Mavericks surprise?

NBA

Sixers, Michael Carter-Williams give fans a happy ending…

The 2013-14 season for the 76ers has nearly come to a close.

NHL

Flyers must make Rangers feel their presence

Perhaps it’s the proximity of the two biggest cities in the East, because whenever these two square off the intensity seems to rise.

Food

Wahlbergs expanding Wahlburgers fast food joint across North…

Wahlburgers will open new restaurants in Boston, Toronto and Philadelphia.

Wellbeing

Could a facelift give you the edge at…

It's not just women lining up for procedures.

Home

Steal home decorating tips from Nattystyle blogger Natalie…

We hit her up for some space-conscious, budget-friendly design tips.

Home

How to plant a garden in the city

Small on space but big on gardening? You can still have that welcoming oasis of fresh air with an urban garden. Peter Smith, owner of…