Tendons are strong, tough fibers that connect muscle to bone. However, tendons can become inflamed or tear with frequent overuse, causing conditions like tennis or golfer's elbow, pitcher's shoulder, swimmer's shoulder, jumper's knee or Achilles tendinitis. Physical therapists may recommend eccentric and/or concentric exercises to relieve muscle tightness and tension, reducing painful tendinitis symptoms.
Significance
Eccentric exercises refer to those which lengthen your muscle and tendon -- stretching the heel in a runner's stretch is an example. Concentric exercises are those in which the muscle-tendon connection are shortened, such as performing a calf raise. Because most muscle movements that can tear or injure the tendon center around eccentric exercises, therapists recommend eccentric exercises to strengthen the muscles and concentric exercises to reduce the stress placed on the muscles. By regularly performing both exercise types, you can reduce injury risk and pain. Obtain your physician's approval before beginning an exercise program, however, to ensure you are not putting yourself at increased risk.
Achilles Tendinitis
Perform a concentric stretch with your calf muscles by standing on a step with your heels dangling off the steps. Slowly lift on the balls of your feet to perform a calf raise with both feet. Slowly bend at the knees to increase the intensity and hold for 15 seconds. You may wish to hold on to a stationary object to stabilize yourself. Slowly lower your heels until they are dangling off the step to perform an eccentric stretch. Hold for 15 seconds, then release the stretch.
Shoulder Tendinitis
Shoulder tendinitis can be due to straining due to tennis, golfing or other activities. Perform a concentric exercise by rotating the shoulder inward, holding the position for 20 seconds. Release, then pull the hands backward to meet behind you. Perform a gentle stretch -- do not stretch to the point of strain or pain. Repeat 10 times and throughout the day as needed.
Tennis Elbow
Elbow and wrist pain can be alleviated with concentric and eccentric exercises using a resistance band. Sit with your elbow and forearm on a table or chair arm and wrap a resistance band around your knuckles and fingers. Pull the wrist down with the resistance band to concentrically contract the tendons. Hold for 10 to 15 seconds. Eccentrically stretch the wrist by lifting the hand up and hold for 10 to 15 seconds. Repeat each exercise 10 times.
