Understanding and Combating Movement Impairment Syndrome

Movement Impairment Syndrome (MIS) is a term used to describe a group of conditions that affect the quality and efficiency of human movement. MIS can cause pain, stiffness, weakness, and reduced function in various parts of the body, such as the spine, hips, knees, shoulders, and neck. MIS is often related to poor posture, muscle imbalance, faulty movement patterns, and lack of stability.

In this article, you will learn about:

Table of Contents

Can’t Stand on One Foot to Put on Shoes?

Do you find it hard to balance on one leg while putting on your shoes? Do you always choose the elevator over the stairs? If so, you might be at risk of developing “Movement Impairment Syndrome”, a condition that can impair your health and quality of life as you age.

Movement Impairment Syndrome

Movement Impairment Syndrome is a term coined by the Japan Orthopaedic Association in 2007 to describe the progressive loss of muscle and bone strength due to aging or sedentary lifestyle, resulting in reduced mobility and independence. People with this syndrome may have trouble standing, walking, or performing daily activities without assistance. One of the early signs of Movement Impairment Syndrome is the inability to stand on one foot to put on shoes, which indicates poor balance and stability.

Two Exercises to Build Strength

Movement Impairment Syndrome can affect your ability to perform daily activities and reduce your quality of life. However, you can prevent or improve this condition by doing some simple exercises that target the muscles and joints involved in movement. Here are two exercises that can help you build strength and flexibility in your lower body and core.

Wall Squat Training Method

Wall squats are an effective exercise for strengthening your quadriceps, hamstrings, glutes, and core muscles. These muscles support your knees, hips, and spine, and are essential for maintaining good posture and balance. Wall squats also help improve your endurance and stability, which can prevent falls and injuries. To perform a wall squat, follow these steps:

  1. Stand with your back against a sturdy wall and walk your feet forward. Your feet should be shoulder-width apart.
  2. Slide down the wall until your thighs are parallel to the floor. Your knees should be over your ankles.
  3. Evenly distribute your weight and grip the floor with your feet to create a stable position.
  4. Pre-tension your shoulders and hips while engaging your core.
  5. Hold this position for 15 to 30 seconds, or as long as you can maintain good form.
  6. Slowly slide back up the wall to return to the starting position.

Repeat this exercise for 2 to 3 sets, resting for 30 seconds between each set. As you get stronger, you can increase the duration of the hold, or add some variations, such as lifting one leg off the floor, or holding a weight in front of your chest.

Joint Stretching Exercise

Joint stretching exercise is a gentle exercise that improves the range of motion and flexibility of your joints. It also helps relieve stiffness and pain, and promotes blood circulation and joint lubrication. This exercise targets the joints of your inner thighs, back, shoulders, and knees, which are often affected by Movement Impairment Syndrome. To perform this exercise, follow these steps:

  1. Sit on the floor with your knees bent and feet together.
  2. Use your elbows to separate your knees, opening up the hip joints. Straighten the muscles in your back and pelvis while slowly leaning forward. Ideally, the hip joints should open up close to the floor, but this varies depending on individual flexibility. Avoid overstraining.
  3. Hold the forward lean for 3 seconds, then take the same amount of time to slowly return to the original position.

Repeat this exercise for 10 to 15 times, breathing deeply and relaxing your muscles. You can also do this exercise with your feet apart, or with your legs crossed, to stretch different parts of your hips.

How to Prevent Movement Impairment Syndrome

Movement impairment syndrome can be prevented by following some simple guidelines:

  • Maintain good posture and alignment. Poor posture can lead to muscle imbalances, joint stress, and reduced range of motion. Try to avoid slouching, hunching, or twisting your spine. Use ergonomic furniture and equipment to support your body. Adjust your work or leisure activities to avoid repetitive or prolonged movements that may strain your muscles or joints.
  • Exercise regularly and appropriately. Physical activity can help improve your strength, flexibility, balance, and coordination. It can also prevent or reduce pain, stiffness, and inflammation. Choose exercises that are suitable for your fitness level, goals, and needs. Avoid exercises that may aggravate your symptoms or cause further injury. Consult a physical therapist or a certified trainer for guidance and supervision.
  • Manage your stress and emotions. Stress and negative emotions can affect your physical and mental health. They can also trigger or worsen your pain and discomfort. Find healthy ways to cope with stress and emotions, such as relaxation techniques, meditation, hobbies, or social support. Seek professional help if you have signs of depression, anxiety, or other mental disorders.
  • Seek medical attention when needed. If you have persistent or severe pain, weakness, numbness, tingling, or other symptoms that interfere with your daily activities, see your doctor or a physical therapist as soon as possible. They can diagnose your condition, rule out any serious underlying causes, and provide appropriate treatment and advice.

Frequently Asked Questions

Common Causes of Movement Impairment Syndrome

Movement impairment syndrome is caused by abnormal or inefficient movement patterns that result in tissue damage or dysfunction. Some of the common causes of movement impairment syndrome are:

  • Muscle weakness or tightness. When some muscles are weak or tight, they cannot perform their normal functions properly. This can cause other muscles to compensate or overwork, leading to muscle imbalances, fatigue, and pain.
  • Joint stiffness or instability. When some joints are stiff or unstable, they cannot move smoothly or support the body adequately. This can cause excessive stress or friction on the joint surfaces, cartilage, ligaments, and tendons, leading to inflammation, degeneration, and pain.
  • Poor motor control or coordination. When the brain, spinal cord, and nerves are not able to communicate effectively with the muscles and joints, they cannot control or coordinate the movement accurately or efficiently. This can cause errors or deviations in the movement execution, leading to increased risk of injury or pain.
  • Injury or trauma. When the body suffers an injury or trauma, such as a sprain, strain, fracture, or surgery, it can disrupt the normal structure and function of the tissues. This can cause inflammation, scar tissue formation, adhesions, or nerve damage, leading to impaired movement and pain.

Complications of Movement Impairment Syndrome

If left untreated, movement impairment syndrome can lead to various complications, such as:

  • Chronic pain. When the tissues are constantly irritated or damaged by abnormal or inefficient movement, they can develop chronic pain that is difficult to treat or manage. Chronic pain can affect your quality of life, mood, sleep, and productivity.
  • Reduced function and mobility. When the movement is impaired or painful, you may avoid or limit your physical activities, such as work, sports, or hobbies. This can reduce your function and mobility, and cause further muscle weakness, joint stiffness, or deconditioning.
  • Increased risk of re-injury or new injury. When the movement is impaired or painful, you may alter or compensate your movement patterns, such as limping, favoring, or guarding. This can increase the stress or load on other parts of the body, and increase the risk of re-injury or new injury.
  • Progression or development of other conditions. When the movement is impaired or painful, it can affect the health and function of other systems in the body, such as the cardiovascular, respiratory, digestive, or immune systems. This can lead to the progression or development of other conditions, such as obesity, diabetes, heart disease, or infections.

Reference

  • 1 Sahrmann SA. Diagnosis and treatment of movement impairment syndromes. Elsevier Health Sciences; 2001.
  • 2 Van Dillen LR, Sahrmann SA, Norton BJ, Caldwell CA, Fleming DA, McDonnell MK, Bloom NJ. Effect of active limb movements on symptoms in patients with low back pain. Journal of Orthopaedic & Sports Physical Therapy. 2001 Apr;31(4):161-9.
  • 3 Sahrmann SA, Azevedo DC, Van Dillen LR. Diagnosis and treatment of movement system impairment syndromes. Brazilian journal of physical therapy. 2017 Jan;21(1):1-5.
  • 4 Sahrmann SA. Movement system impairment syndromes of the extremities, cervical and thoracic spines-e-book. Elsevier Health Sciences; 2010 Dec 3.

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