Q.Once a muscle has lost its strength can it ever be brought back? I don't feel like I have any strength at all anymore.

A. Your question reminds me of the cliché, "Use it, or lose it." This is true for practically every part of our body, and especially the muscles. The good news is that "muscle knows no age" and yes, you can get your strength back.

To accomplish this, however, you have to perform strength training on a regular basis.In the excellent book, Buns of Steel® - Total Body Workout by Leisa Hart & Liz Neporent, M.A. you will find tips, descriptions, and photographs of their program of target toning.

They write, "Another reason for doing target toning is increased strength. You'll notice - perhaps after your very first workout - how much easier it is to do everyday things such as twisting the top off a jar, moving furniture, and lifting bags of groceries. And, you'll experience other positive changes you may not readily connect with increased strength.

For example, strengthening your lower back, upper back, and abdominal muscles will improve your posture. … The weak ankle that used to wobble and ache after a day on your feet will not longer bother you because stronger calf muscles will offer more support to your ankle joint."

And that last statement provides the perfect segue into the following question.

Q. If you have tight muscles (like my calf muscles) how can I loosen them? Does massage help? I fear exercise will just firm them up and make them tighter.

A. This was a challenging question for me, because even though I work out an hour and a half seven times a week, with at least 40 minutes of muscle work performed each of those seven times, I have never experienced "tight muscles."

The reason my muscles are firm, but not tight, is the extensive amount of stretching I include along with the muscle work. And, of course, stretching leads to greater flexibility (less tightening of the muscles and greater range of motion).

At the risk of sounding technical, let me explain the following: The most modifiable and greatest improvement in flexibility seems to be related to the ability of a stretching program to target the muscle's fascial sheath.

What's that, you ask? Muscle's fascia's physical properties are not unlike that of candy taffy. When it is warm, it is "stretchable." When it is cold, it is brittle and breakable.

Because of these physical characteristics, a participant should warm the body first and hold sustained stretches so that the muscle fascia can literally, cool in a new and lengthen position.

We should stretch all of our muscles after working them and when they are warm, but because you specifically asked about your calf muscles, let me describe an effective stretch for them.

Stand behind a chair with your hands on the top of the back of the chair, with your feet about hip width apart. Slide one foot back until you feel a stretch in your calf (heel is on the floor, front leg has knee soft and flexed). Lean forward slightly so the calf feels a deep stretch and hold it for 30 seconds. Then stretch the opposite calf. Just make sure that you take time to warm up both legs sufficiently.

Another incredible book for muscle training, breathing, and stretching I strongly recommend is Precision Training for Body & Mind by fitness guru Karen Voight. You will find a straight-forward workout routine with excellent photographs of the beautifully toned Voight along with her words of wisdom.

As always, check with your own healtcare professional before undertaking any diet or exercise program.