- Multifidus: Back pain
The multifidus is a series of small, triangular-shaped muscles that help to support the spine. These thin muscles help to stabilize, flex, and extend the vertebral column – a sequence of 33 vertebrae that runs from the pelvic floor all the way to the base of the skull!
Multifidi pain usually originates in the lower back but may extend upwards. Preventing pain in this area may be as simple as taking time to stand up, stretch, and walk from time to time, especially if you sit often.
- Scalenus: Neck pain
The scalene is a group of three muscles that line the side of the neck. The primary functions of the anterior and middle scalene muscles are to flex and bend the neck and elevate the first rib. The posterior scalene muscle lifts the second rib, flexes, and bends the neck.
If you’ve ever woken up with that lovely stiff neck pain, you’ve probably irritated the scalene muscles. When this happens, you need to locate your scalene trigger points. To do so, place the tips of your right hand’s fingers alone the left side of your neck. Put slight pressure on each point and repeat 10 times on both sides.
- Supraspinatus: Shoulder pain
The supraspinatus is the smallest of four muscles which make up the rotator cuff. The muscle works to prevent damage of the shoulder originating from gravitational forces. The supraspinatus works – individually and with the deltoid muscle – to rotate the shoulder joint and arm.
To avoid damage of the muscle, avoid repetitive overhead movement of the arm, particularly if doing so causes pain, however minimal. Practicing good posture and engaging in shoulder-blade exercises may also help.
- Piriformis: Butt pain
The piriformis is a flat muscle located in the deep gluteal muscles. It has a pyramid-like shape that stretched from near the hip joint to the pelvis. The muscle rotates the hip when standing and abducts the hip at rest.
Stretching and strengthening the piriformis muscle is a priority for athletes and the physically active. You can stretch the piriformis by lying flat on your back and crossing the left foot across the right knee at the ankle. Interlocking your fingers underneath and just below the right knee, lift the right foot off the ground until it is parallel with your abdomen, then switch legs.
Hallucis longus: Foot pain
The hallucis longus is the muscle that enables you to curl your big toe. How could it cause foot pain? Well, the big toe is crucial for both balance and stabilization when we’re upright. When this muscle is damaged, extra strain is put on the rest of the foot, which often causes pain.
Doing exercises such as body lunges and body squats while barefoot can help strengthen the hallucis longus, along with other muscles of the foot. Furthermore, such exercises train balance and are good for helping maintain skeletal and muscular alignment. Also, purchase shoes that properly fit, especially if you are on your feet often. When purchasing shoes, patron a professional store such as those that sell running shoes. A properly-trained professional can ensure that the shoe is compatible with the shape of your foot.
Final Thoughts: Maintaining healthy muscles
Proper diet and regular exercise are the best ways to prevent muscle pain. Here’s how to do both:
Exercise
The only way to strengthen your muscles is to exercise. Proper exercise helps you grow muscle tissue, which helps to prevent injury. Per the National Institute of Arthritis and Musculoskeletal and Skin Diseases, some of the best activities include climbing stairs, dancing, jogging, lifting weights, playing tennis, swimming, biking, and running. The optimal amount of physical activity is sixty minutes per day.