Tendon injuries are common in athletic and active individuals and are more likely to occur in aging individuals. Eccentric exercises can be used to treat some tendon injuries, particularly chronic tendinosis, a degeneration of the tendon, which is often referred to incorrectly as tendinitis. Utilizing eccentric exercises with the right tendon injuries can markedly improve tendon health and function.
Achilles Tendinopathy
According to 1998 research by Dr. Hakan Alfredson, 12 weeks of eccentric heel drop exercises can improve function in runners suffering from chronic Achilles tendinosis. Perform the exercise by positioning your foot on a step so that the ball of your foot is on the step and heel is hanging off. With your uninjured leg, raise yourself so that you are standing on your tip-toes of the injured leg. Slowly lower yourself until you feel a stretch on the back of your leg. Repeat three sets of 15 repetitions twice daily.
Hamstring Tendinopathy
Research in 2005 by Michael Fredericson, physician and researcher from Stanford University, suggests that somewhat painful eccentric exercise may be valuable for hamstring tendinopathy. Utilize the eccentric-only slide board leg curl. Lie on your back with your feet positioned on a slippery surface, such as a slide board or carpet slides. With knees bent, bridge your hips toward the ceiling. Slide your feet out slowly until your legs are completely straight. Repeat up to 10 times for three to five sets daily.
Tennis Elbow
Tennis elbow can benefit from eccentric exercise, according to physical therapist Tim Tyler of the Nicholas Institute of Sports Medicine. Grasp a Thera-Band Flex with your involved wrist on the bottom and fully 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.
Disclaimer
Tendon injuries have many associated factors that are best analyzed by a professional to determine if eccentric exercise is ideal. Work with a qualified health care provider to ensure proper diagnosis and effective treatment for your injury to minimize risk of damage.
References
- "Clinical Sports Medicine"; Dr. Peter Brukner, Dr. Karim Khan; 2005
- "American Journal of Sports Medicine"; Heavy-Load Eccentric Calf Muscle Training For the Treatment of Chronic Achilles Tendinosis; Dr. Hakan Alfredson; March 1998
- "Physician and Sports Medicine"; High Hamstring Tendinopathy in Runners: Meeting the Challenges of Diagnosis, Treatment, and Rehabilitation; Dr. Michael Fredericson, PhD; May 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
