Eccentric exercises, also called yielding exercises, involve the contraction of a muscle while some form of resistance forces the muscle to get longer. Eccentric contractions are valuable in that they require the muscle to do more work and can facilitate tissue changes that help those suffering from golfer's or tennis elbow. Eccentric exercises for the elbow can also be valuable in preventing these injuries outright by enhancing the strength of the tendons, says Dr. Peter Brukner, author of "Clinical Sports Medicine."
Tyler Twist
Tennis elbow can be a debilitating injury that is the result of changes to the tendon on the outside portion of the elbow. Research by physical therapist Tim Tyler has demonstrated that eccentric exercise can result in faster healing times in those with tennis elbow. Perform the Tyler Twist by grasping a Thera-Band Flex Bar with your involved wrist on the bottom and extended. With the bar perpendicular to the floor, grasp the top half of the bar with your uninvolved hand and flex the wrist, twisting the bar away from your body. Extend both elbows, and resist the force of the bar flexing your wrist. Repeat for three sets of 15 repetitions.
Reverse Tyler Twist
Golfer's elbow, also called medial epicondylitis, is the result of tissue degeneration on the inside part of the elbow that comes with overuse and poor mechanics. Like tennis elbow, golfer's elbow can benefit significantly from an eccentric exercise called the Reverse Tyler Twist. Grasp a Thera-Band Flex Bar with the involved wrist and elbow flexed. Place your free hand on the opposite end of the bar, with your palm facing away from your body and toward the floor. Twist the bar with the uninvolved hand, while maintaining a flexed wrist and elbow on the injured side. Extend your elbows, maintaining a flexed wrist on the involved side. Extend the involved wrist slowly over five seconds. Repeat up to 15 times for three total sets.
2/1 Eccentric Elbow Extension
The triceps tendon can often become inflamed in athletes of sports that involve overhead movement. Eccentric exercise at the elbow can improve both function and ultimately power in these athletes according to Brukner. Try the 2/1 Eccentric Elbow Extension. Stand facing a cable column on its highest setting with the triceps rope attachment. With both hands, extend the elbows down to your sides. Let go of the rope with your uninjured side, and slowly allow the elbow to bend as you fight against the resistance. Repeat up to 15 times for three sets.
References
- "Clinical Sports Medicine"; Peter Brukner, MD and Karim Khan, MD; 2005
- "American Orthopedic and Sports Medicine Journal"; Addition of a Novel Eccentric Wrist Extensor Exercise to Standard Treatment for Chronic Lateral Epicondylitis; Tim Tyler, DPT, 2009
Member Comments