9 Steps to Overcome Neuromuscular Dysfunctions and Boost Mobility
Practical strategies for preventing neural and muscular disorders and improving flexibility, agility, and mobility
Creating a Healthy Path for Better Mobility
Neuromuscular dysfunctions are a group of conditions that affect the muscles and nerves, leading to problems with mobility, flexibility, agility, strength, coordination, and sensation.
These conditions might manifest as mild, moderate, or severe. They might affect people of any age or sex. Factors like lifestyle choices, environment, and genetics can cause neuromuscular dysfunctions.
There are viable solutions to lower the risk of developing neuromuscular dysfunctions and enhance mobility. The key points I cover in this post are lifestyle changes and professional support to mitigate risks and enhance mobility.
As the topic is comprehensive and highly complex, I will focus on only critical and practical points without going into scientific or technical details to give you a broad perspective.
First, I’d like to provide a high-level overview of neuromuscular dysfunctions, including their mechanisms, theories, practices, impact, and implications. I provide nine practical steps and viable solutions.
An Overview of Neuromuscular Dysfunctions
Neuromuscular dysfunctions adversely affect the normal functioning of the muscles and nerves responsible for movement, flexibility, and agility.
These conditions can result from oxidative stress, injury, infection, chronic inflammation, autoimmune responses, neurological or neurodegenerative diseases, or genetic mutations.
The mechanisms underlying neuromuscular dysfunctions are complex and can vary depending on the condition. From a high-level perspective, neuromuscular dysfunctions occur when there is a disruption in the communication between the nervous system and the muscles.
The symptoms of neuromuscular dysfunctions can vary depending on the specific condition and its severity. Some common symptoms are muscle weakness, pain or stiffness, tremors, difficulty with balance, and fatigue.
There are various theories about the underlying causes of neuromuscular dysfunctions, such as environmental factors, immune system responses, and genetic factors.
Environmental factors such as exposure to toxins, pathogens, and injuries might cause the development of these conditions. Some neuromuscular dysfunctions may be caused by an autoimmune response, where the immune system attacks the body’s own tissues.
For some people, these conditions may be caused by mutations in specific genes for developing and functioning the nervous system and muscles.
Some neuromuscular dysfunctions, such as muscular dystrophies, can be inherited through genes. Several genes are involved in muscle weakness or wasting.
As informed by this paper, “Skeletal muscle inactivity, denervation, cancer-associated cachexia, and physiological responses to malnutrition cause skeletal muscle mass loss through an imbalance in the synthesis and breakdown of proteins.”
Neuromuscular dysfunctions can adversely impact patients’ quality of life. These conditions can also lead to complications like respiratory failure.
The implications of neuromuscular dysfunctions are significant for patients, caregivers, service providers, and citizens.
Managing these conditions can be costly and lead to productivity loss. People may face impediments to accessing education, employment, and social opportunities.
Managing neuromuscular dysfunctions involves multi-faceted approaches, like lifestyle modifications, therapies, medication, or surgery.
Physical therapies can improve muscle strength and motion. Occupational therapy teaches strategies to perform daily activities. Speech therapy can be helpful for patients with speech and swallowing issues.
Some neuromuscular dysfunctions are reversible, but some are not. Some are partially reversible. It depends on the specific condition and the severity of the nerve or muscle damage.
In some cases, muscle or nerve damage caused by an injury or infection can regenerate and restore function over time. Some muscle conditions (strains or sprains) can heal with rest and physical therapy.
Issues caused by vitamin deficiencies or infections are reversible with treatment. Nerve compression or injury (carpal tunnel syndrome or a herniated disc) might be reversible with treatment and rehabilitation.
The nerve or muscle damage for severe conditions such as ALS or muscular dystrophy is irreversible. ALS is a progressive and incurable disease. Treatment is focused on managing symptoms and slowing the progression of the disease.
Preventing neuromuscular dysfunctions is the best approach. However, it might not always be possible, as some conditions are inherited or caused by factors outside patients’ control.
1 — Maintain a healthy weight.
A healthy weight with low visceral fat and lean muscles can support the prevention of neuromuscular disorders by reducing strain on the musculoskeletal system and improving nerve function.
Excess weight can strain muscles and joints. Excessive fat requires muscles and joints to work harder to support the body. This extra strain can lead to muscle fatigue, joint pain, and injury.
Over time, being overweight or obese might lead to chronic inflammation, damaging nerves and muscles. Therefore, maintaining a healthy weight can reduce this strain and prevent damage to muscles, nerves, and joints.
2 — Gain a good posture.
Good posture can maintain the spine's alignment, improving nerve function. The nerves in the spine control muscles and relay messages from the brain to other body parts.
When the spine is aligned, these nerves can function better, reducing the risk of neuromuscular disorders. However, poor posture can strain the muscles and nerves, leading to neuromuscular dysfunctions over time.
We must bolster the core muscles to improve posture. We should avoid sitting or standing in one position for a long time and adjust our workspace using an ergonomic chair or standing desk to improve posture.
Poor posture can exacerbate spinal stenosis, further compressing the spinal canal. It happens when the spinal canal narrows, putting pressure on the nerves that run through it.
Poor posture can also lead to overuse of the wrist and hand, which can increase the risk of developing carpal tunnel syndrome. It is a condition that occurs when the median nerve in the wrist becomes compressed.
3 — Manage oxidative stress, lower inflammation, and avoid injuries.
These measures might prevent neuromuscular disorders by reducing the risk of nerve damage and improving nerve function. They can prevent developing or worsening conditions that affect the nervous system.
Oxidative stress can cause inflammation and increase the risk of nerve damage. They can harm nerve and muscle functions, leading to symptoms such as numbness, pain, and weakness. These two conditions are also the root causes of neurodegenerative disorders.
Lowering oxidative stress and chronic inflammation through lifestyle changes can reduce the risk of developing neuromuscular disorders and might slow their progression.
Low-hanging fruit is to prevent dehydration as it can increase stress and lead to muscle cramps and spasms. Therefore drinking enough water and getting electrolytes is vital for neural and muscular health.
The best approach to lower stress and inflammation is nightly restorative sleep, rest, frequent breaks at work, and recovery after workouts timely. We must honor the fundamental requirements of the body.
Injuries caused by falls, accidents, and sports might damage muscles and nerves, leading to neuropathy or paralysis. By avoiding physical injuries, we can reduce the risk of nerve damage.
Taking extra precautions to prevent injuries, such as wearing protective gear when playing sports and using proper lifting techniques, might reduce the risk of nerve and muscle damage.
4 — Get essential nutrients for muscles and nerves.
As diet is an individual matter, I will not go into details. Instead, I will only highlight a few critical points.
Muscles and nerves require specific macronutrients and micronutrients. Energy and nutrients come from food.
The critical point is to consume whole foods in adequate amounts to get energy and essential nutrients for muscles and nerves.
The most critical nutrient for muscles and nerves is amino acids. Therefore we must get them from bioavailable protein sources.
Muscle and nerve cells require minerals like magnesium and vitamins in adequate amounts. B vitamins are vital for the nervous system to function. These cells also require healthy fats such as omega-3 fatty acids.
5 — Move the body joyfully and exercise regularly.
Regular exercise is excellent for maintaining healthy muscles and nerve function. Exercise can reduce stress and inflammation in the long run. They are common causes of neuromuscular dysfunction.
Moving the body joyfully and doing regular workouts can stimulate the growth of new muscle and nerve cells and improve the connection between nerves and muscles.
Regular movement and exercise like walking or swimming can reduce muscle stiffness, discomfort, and pain.
By moving the body joyfully and using gentle stretching techniques, we can reduce muscle tension and prevent the development or worsening of these conditions.
Regular workouts can improve blood flow and oxygenation to the muscles. This can promote healthy muscle function and prevent the development of conditions like peripheral artery disease or muscle wasting.
Balance training activates the proprioceptive and vestibular systems responsible for the body’s sense of position and movement. This type of training can improve neuromuscular control, leading to improved balance.
Dancing can initiate neuroplasticity to adapt to new situations. The movement and rhythm of dance can stimulate the brain and activate neural pathways, leading to improved mobility and flexibility.
Isometric workouts like calisthenics can slowly increase muscle tension, improving strength and flexibility. For example, planks can activate the neuromuscular system, improving posture.
6 — Use a vibration machine or trampoline, and stretch your muscles properly and gently.
Whole-body training using vibration machines or trampolines can stimulate muscle fibers and activate the neuromuscular system.
I use a vibration machine and trampoline at home daily. These joyful movements can increase blood flow, tone muscles, relax nerves, and detoxify the body.
Gentle stretching before and after exercise can improve muscle and nerve health. Rather than static, dynamic stretching (moving through various motions) can warm up and activate the muscles.
Yoga and Pilates can strengthen the core and stimulate the parasympathetic nervous system, reducing stress and tension and improving mobility and flexibility.
The slow movements, like in Tai Chi, can improve balance, flexibility, and mobility. Mindfulness, meditation, and breathing techniques in mind-body exercises can reduce stress.
Resistance bands are effective for improving flexibility. They can provide external resistance, activating muscle fibers and relaxing nerves.
By applying pressure to specific body parts, foam rolling or tennis balls can release muscle knots and trigger points. This can improve blood flow and oxygenation to the muscles.
7 — Get physical and mental therapies.
Physical therapies can improve muscles' and nerves' strength, flexibility, and motion. Numerous physical therapies are available.
Licensed professionals (physiotherapists, osteopaths, kinesiologists, and chiropractors) can conduct them. Some work better for some people. They use different mechanisms and techniques for muscles and nerves.
Aquatic therapy can reduce the impact on the joints and muscles. The buoyancy of the water provides resistance, improving strength and balance. Some people use sensory deprivation therapies to lower stress.
Fascial stretch therapy targets the fascia, a dense network of connective tissues surrounding and supporting the muscles and joints. It can improve motion and reduce discomfort and pain by stretching the fascia.
Occupational therapy can help patients learn strategies to perform work activities efficiently. Respiratory therapy may be necessary to manage breathing difficulties that can occur with some neuromuscular conditions.
Some patients experiencing neuromuscular disorders such as ALS or Parkinson’s disease might need additional therapies like speech therapy affecting the muscles involved in speech and swallowing.
As the mind and body are connected, we also need psychological therapies. Cognitive behavioral therapy, psychotherapy, counseling, or hypnotherapy can lower stress and enhance cognitive flexibility and emotional regulation.
8 — Use assistive devices and technology tools.
Assistive devices and technology tools can support mobility and independence for patients with neuromuscular disorders.
Devices like canes, walkers, wheelchairs, braces, orthotics, and splints can support and stabilize those with mobility issues. They can support weak or injured muscles.
People with neuromuscular disorders may have difficulty performing chores. Adaptive equipment like dressing aids, shower chairs, and special utensils might be helpful.
Technology devices like voice recognition, text-to-speech software, and assistive technology tools can address communication problems in participating in social and professional activities.
One of the devastating neuromuscular conditions is Parkinson’s disease. Recently, technologists created remarkable solutions for these patients to survive and maintain mobility. I documented my research on this.
9 — Obtain professional support.
If lifestyle factors don’t work and you have the symptoms of developing neuromuscular dysfunctions or a family history of disorders, you must seek professional support to reduce risks and manage your condition.
A good start is with a family doctor who can identify the signs and refer you to relevant specialists based on your symptoms and medical history. They can also refer you to get various tests for the use of specialists.
Specialists can test, diagnose, and treat neuromuscular disorders using various therapies, lifestyle changes, medication, or surgery. The earlier the detection, the more effective the solutions can be.
The main goal for early professional support is to prevent muscular dystrophy, which causes progressive muscle degeneration and weakness, affecting the nerve cells that control voluntary muscles. This can lead to paralysis, as happened to my father.
Takeaways
1 — Maintain a healthy weight losing visceral fat and keeping lean muscles.
2 — Practice good posture by sitting straight and avoiding slouching.
3 — Take practical steps to prevent injuries and avoid risky behaviors.
4 — Customize your diet and consume foods from whole foods.
5 — If you have nutritional deficiencies, ask for support from qualified dieticians or nutritionists and consider supplements with their guidance.
6 — Move the body joyfully, use vibration, and stretch muscles gently.
7 — Lower stress and inflammation with healthy lifestyle habits.
8 — Consider physical and mental therapies.
9 — Use assistive devices and technology tools.
10 — Obtain timely professional support.
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