19/05/2025
Eccentric Exercise: A Key to Tendon Recovery
Eccentric exercise plays a crucial role in the rehabilitation of tendon injuries, including Achilles tendon ruptures. But what makes it so effective?
🔑 How Eccentric Exercises Help Tendons Heal:
1. Stimulate Healing
Eccentric movements promote collagen remodeling in the tendon, aiding in the healing process and restoring strength.
2. Increase Tendon Strength:
These exercises help improve tendon stiffness, allowing it to absorb and transmit forces more efficiently during movement.
3.Reduce Pain:
Eccentric loading has been shown to decrease pain in chronic tendon conditions, providing relief during recovery.
4. Improve Elasticity:
Tendons need both strength and flexibility. Eccentric exercises balance both, enhancing the tendon’s ability to stretch and absorb shock.
5. Prevent Re-Injury:
Strong, well-conditioned tendons are less likely to be injured in the future. Eccentric training enhances the tendon’s resilience to stress.
💡 Example: A simple Eccentric Calf Raise:
🦶Stand on a step with your heels hanging off.
🦶Push up with both feet (concentric phase).
🦶Slowly lower your heel down (eccentric phase), aiming for a controlled descent over 3-5 seconds.
🦶Repeat and progressively increase intensity.
With proper guidance and consistent practice, eccentric exercise can help you recover stronger than ever. If you’re dealing with tendon injuries, this could be the game-changer you need!
