Slow As Possible!
By: Pallavi Agawane PT
Silver Spring Location
Eccentric exercises mean they are slow and lengthening muscle contractions creating a negative effect. Examples of eccentric movements are: 1. Lowering of your elbow slowly after a bicep curl. 2. Slowly sit down from standing while squatting. 3. Slowly lower your heels after heel raises. Eccentric strength training helps to improve muscle strength and improve atrophy of the muscles with co-morbid conditions like cardiovascular conditions, diabetes, neurological dysfunction affecting muscles, sarcopenia, and after surgical interventions. Eccentric exercises have strong evidence in early recovery from tendinopathies like tennis elbow, Achilles tendinitis, patellar tendinopathy, and rotator cuff problems. Rehabilitation interventions targeting eccentric muscle contractions can benefit older adults requiring rehabilitation, not only to improve their mobility but also to avoid falls, which can improve confidence when moving about. Additionally, even for those not at a high fall risk, the increased reserve of muscle mass, strength/power, and mobility resulting from eccentric muscle activity will serve as a physical function “safety factor.”
Cons of eccentric muscle training:
Eccentric muscle training has been known to cause delayed onset muscle soreness if not done in the right way. Eccentric strength training should involve progressive loading of the muscles to prevent muscle soreness and other injuries. Your physical therapist will help you to train in eccentric strength training with minimal risks and maximum benefits from it.