Eliminate Those Aches + Pains
Top Fitness Expert and Rehabilitation Specialist Reveals the Secrets to Eliminating Those Aches and Pains Forever!

By Jesse Cannone CFT, CPRS, SPN

Do you suffer from various aches and pains?  Do you find yourself avoiding certain activities?  Do you have trouble performing your daily activities?  Have you been suffering for months or years from a problem that just won’t go away?  Wouldn’t you like to eliminate those aches and pains?

I’m assuming you answered YES to at least one of those questions.  My name is Jesse Cannone, I’m a Certified Personal Fitness Trainer and Certified Pre-Post Rehabilitation Specialist, and I am here to tell you that YOU CAN eliminate those aches and pains!

Many people suffer unnecessarily from various aches and pains.  4 out of 5 people suffer from low back pain, that’s 80%!  Often times, people assume they have to live with this, and it’s all part of life or growing old.  Absolutely not true!  Unfortunately, many people are misinformed and do not understand the basics of how their bodies work.  I meet people every week who have aches, pains, or conditions that can be corrected in a matter of weeks with just a basic stretch!

The medical community doesn’t help when it comes to the misinformation and lack of education among patients.  I frequently meet people who have been diagnosed with conditions that they don’t even have!  Many patients with back pain are wrongly diagnosed as having spinal arthritis, degenerating discs, or bulging discs when the cause of their problem is actually due to muscle imbalances.  Nearly all of the aches and pains people experience are due to muscle imbalances!

  What is a muscle imbalance?

A muscle imbalance is when two or more muscles that oppose each other are not equal.  A common example of this is the difference in the amount of pull of the quadriceps muscles (front of thigh) and the hamstring muscles (back of thigh).  Another good example of this is the difference in pull between the low back muscles and the abdomen.  That’s why so many people recommend strengthening your abs if you suffer from back pain.  In some cases it may help, however, there is a lot more to it then just strengthening your abs.

In order to eliminate those aches and pains you must first have a basic understanding of how muscles work.  Muscles connect to bones at both ends of the muscle.  For movement to occur, the muscles must contract (shorten), which pulls on one end of the muscle, which is attached to a bone.  Let’s use sitting in a chair and straightening your leg as an example.  The quadriceps muscles attach at the upper part of your thigh and just below the knee.  When you contract the quadriceps muscles, the muscles shorten and pull on your lower leg bringing it up to the straight position.

Think of your body as a marionette and your muscles are the strings.  If one of the strings pulls more than the other, things won’t be even.  Everyday life sets us up for numerous muscle imbalances.  There are muscles that get over worked and too tight, and there are muscles that get neglected and aren’t strong enough.  An example of this would be, how sitting for long periods of time tightens the hip flexor muscles and the hamstring muscles because they are in a shortened position while sitting.

How much time do you spend sitting each day?  Most people spend at least a few hours each day. Poor positioning and overuse are the 2 main causes of muscle imbalances.   Whenever a muscle is held in a position other than normal for long periods, it adjusts in length accordingly. The example mentioned before about sitting is an example of poor positioning.  An example of overuse would be how the underside of your forearm (flexors) is usually too strong and tight, while the topside of your forearm (extensors) is too weak.  That is the number one cause of wrist problems, such as Carpel Tunnel Syndrome. 

Muscle imbalances can exist in every part of your body.  Low back pain, shoulder impingement (rotator cuff), tennis elbow, and runners knee, are just a few of the common conditions that are caused by muscle imbalances. 

Basic exercises and stretches can eliminate most aches, pains, and conditions people experience!

  Without muscles your body would crumble to the floor!  Muscles hold your body together and allow for movement.  They play a very big role in your overall health!  Unfortunately, most medical professionals zoom in on your problem, which is often just a symptom, rather than assessing the body as a whole.  Remember, the human body functions as a whole and therefore, it should be assessed as a whole. 

Many medical professionals do not educate their patients as to how muscle imbalances affect their problem or condition!

It is extremely important that you understand how your body works and also that there is a big difference between a symptom and a cause.  Often times the cause of a problem is in another area of the body! 

So how do you figure out which muscles are out of balance?

In order to determine which muscles are out of balance you must first know what is normal for that muscle and then compare it to the same muscle on the other side.  For example, compare the tightness of the right hamstring to the left.  Unfortunately, there are many factors to consider when assessing for muscle imbalances.  I highly recommend you get the help of a qualified professional who specializes in assessing and treating muscle imbalances.  When looking for the right professional you should ask them numerous questions such as: What is their background and education?  How do they treat muscle imbalances?  Are they licensed, insured, and qualified?  I would also recommend that while talking with this person you listen to hear if they mention the things I’ve just taught you.  If they don’t, then they are not going to be a wise choice

How do I correct a muscle imbalance?

The most effective method for treating a muscle imbalance is to attempt to bring the muscles closer to balance with a combination approach.  The muscles, which are too tight, or pulling too much, should be stretched daily.  And the muscles that are too weak, or not pulling enough should be strengthened with progressive strength training 2-3 times per week. 

Massage and manual physical therapy are also very effective when used in conjunction with the right exercises and stretches.  It is very important that you are performing the exercises and stretches that are best suited to you and your situation.  Don’t just think that going to your gym and starting a general exercise routine will take care of things – it won’t!  It is very likely that a lot of the exercises you do will worsen your condition.  However, you shouldn’t avoid activity all together.  That will only allow muscles to weaken which will worsen the condition when you do try to use the muscles again.

The ONLY long-term solution for eliminating those aches and pains is to learn about where you have muscle imbalances and work on correcting them with the RIGHT exercises and stretches!

Listed below are 5 strategies, which, if implemented correctly, will guarantee your success in eliminating those aches and pains…forever!

1. Learn how your muscles work.  When you understand how something works you are much more likely to figure out how to fix it. 

2. Get the help of a qualified professional!  I can’t stress this enough.  It is very important that you learn what the cause is.  A qualified professional can help you learn what’s causing the problem and teach you how to treat it!  A physical evaluation consisting of tests to determine strength, flexibility, and balance should be done to determine which muscles are out of balance.

3. Perform some form of progressive strength training!  This doesn’t mean you have to join a gym, or follow some bodybuilding workout program.  You MUST strengthen the weak muscles and the fastest, safest, and most productive way to do that is with strength training.  You can use free weights, rubber exercise bands, your body weight, soup cans, or anything else.  All you need is resistance.

4. Spend five minutes every day stretching!  In order to correct or improve the condition of a muscle imbalance you MUST lengthen the tight muscles, or get them to release a little.

5. Drink water!  A well hydrated body functions better in every way; you’re less likely to have muscle cramps, your body recovers quicker, your immune system is stronger, and muscles and joints function better.

There you have it.  5 strategies you can implement to easily and quickly work on eliminating those aches and pains!

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