ECCENTRIC / ISOMETRIC EXERCISES & TENDINOPATHY
Strength & Conditioning is an important consideration in the management of Tendinopathies. Not only in the initial phases, but once your symptoms have started to improve. Your strength & conditioning will need to progress to address the the specific demands of your chosen activity, or movement patterns that will have contributed to your injury profile.
Eccentric exercises have an important role in the management of tendinopathies, so we’ve provided some info below. But, remember, they’re only a part of the picture.
WHAT ARE ISOTONIC (CONCENTRIC & ECCENTRIC) CONTRACTIONS & ISOMETRIC CONTRACTIONS?
Let’s start with defining these terms:
Isotonic Contractions – This means when completing an exercise, the muscle is constantly under tension as the muscle changes in length. This is divided up into concentric and eccentric contractions, lets define them:
Concentric Contractions – This refers to a contraction where the muscle is shortening. E.g. on a Calf Raise, your muscle is contracting concentrically on the up phase.
Eccentric Contractions – This refers to when the muscle is lengthening. E.g. Eccentric contractions happen on the down phase of a Calf Raise so when the muscle is lengthening.
Isometric Contractions – Isometric Exercises/contractions refer to the muscle constantly under tension but the muscle length not changing.
HOW DO THESE TYPES OF CONTRACTIONS HELP?
An aggravated tendon needs to be put under load to increase the tolerance/strength to handle the load/impact you are putting through when running or jumping, etc. It also needs to be strong within the kinetic chain with the right movement patterns.
A lot of the exercises shown with the video provided, shows not only how to strengthen the targeted area but retrain appropriate movement patterns and strengthen other areas (e.g. strengthen out of anterior pelvic tilting by strengthening the gluteal muscles through the kinetic chain).
Please don’t hesitate to contact The Injury Clinic on (03) 5229 3911 if you would like to discuss how The Injury Clinic can help you with the management or prevention of Tendinopathy.