Functional Longevity: Why Extensor Health Matters Most During Your Active Years
You wake up one morning and need to bend to tie your shoelaces before going for a walk or jog. You bend and pull the laces tight. As you bend and pull tight, you have some discomfort in the top of your foot or the back of your hand. But it’s easy to dismiss, since the discomfort will dissipate when you begin to move. These types of small signs are typically from the extensor system (the muscles and tendons that help extend the joints and maintain our posture).
The extensor system is the “back-up” system that supports all of our daily motion. When the extensor system weakens or becomes irritated, it is much easier to realize that you cannot perform daily tasks as easily as you could previously.
Ignoring The Muscles That Keep You Upright
While many individuals emphasize visible muscle groups during exercise, many fail to address the extensor muscles. Every hour that we spend bent forward at work, driving, or looking down at phones causes us to stiffen the front of our bodies and weaken the extensor muscles.
This eventual postural and movement imbalance can be corrected by simply incorporating some simple motions into your workout routine, such as using a resistance band to do pull-aparts, doing reverse flys, or adding standing back extensions to your workout. Even after a short walk, you can assist the muscles that help keep your body upright.
Disregarding Early Signs of Tendon Strain
Most tendon strains have little to no acute onset of sharp pain. Instead, most tendon strain starts out as minor irritation during normal activities such as jogging, typing, or lifting.
Extensor tendonitis develops slowly through repetitive strain. Common contributors include tight shoes, rapid increases in training distance, or prolonged gripping of tools, causing the tendons that are located at the top of your foot or the back of your hand to become irritated.
Small changes made earlier can sometimes prevent irritation from developing into a long-term injury. Some examples of simple changes include loosening the front of your shoe, resting the area for a day or two, or gently stretching your toes or wrist.
Neglecting That Tendons Adapt More Slower Than Muscles
Muscles will strengthen quickly, but tendons take longer to adapt. One of the biggest mistakes that athletes make is rushing back into an athletic event or competition too soon after taking time off.
For example, someone may go for a run of several kilometers and feel fine with their breathing, only to develop soreness in their tendons a few days later. Gradually increasing your physical activity (shorter runs, walking intervals, and slow calf raises) allows your tendons to strengthen more gradually than if you were to increase your activity level drastically.
Maintaining Extensor Health Over Time
There isn’t a need for complicated workout programs to keep your extensors healthy. Simple habits such as checking your posture, stretching gently, and gradually increasing your activity levels will protect your extensors over time.
During middle age, individuals are generally more aware of how their bodies function. Taking care of those small details will likely continue to allow you to walk comfortably, lift comfortably, and continue to complete everyday activities comfortably for many years to come.
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