From the Guidelines
Eccentric exercises are a highly effective preventative measure for tendinitis in healthy tendons, offering superior benefits compared to other strength-strengthening exercises due to their ability to stimulate collagen production and improve tendon structure. When it comes to preventing tendinitis, eccentric exercises play a crucial role by strengthening tendons through controlled lengthening under tension 1. To incorporate these exercises into a preventative routine, individuals should focus on movements that emphasize the lowering or lengthening phase of an exercise. For example, slowly lowering a weight after a bicep curl or gradually descending during a heel drop for Achilles tendon health can be highly beneficial.
The key to effective eccentric exercises lies in their execution:
- Perform 3 sets of 15 repetitions, 3-4 times weekly.
- Move slowly through the eccentric phase, taking about 3-5 seconds to complete.
- Maintain proper form throughout the exercise to avoid unnecessary strain on the tendons. These exercises work by stimulating collagen production and improving tendon structure, making them more resilient to stress. The controlled microtrauma created during eccentric loading promotes tissue remodeling and increases tendon strength over time. Furthermore, eccentric training improves blood flow to tendons, which typically have limited blood supply, enhancing healing and nutrient delivery. It is essential to start with light resistance and gradually increase as the tendons adapt, being careful to avoid pain that persists more than 24 hours after exercise, which could indicate overtraining.
In terms of specific benefits, eccentric exercises have been proven beneficial in Achilles tendinosus and patellar tendinosus 1, and their application can be extended to other tendinopathies as a preventative measure. While rest, cryotherapy, and analgesics are also important components of tendinopathy management, eccentric exercises stand out for their proactive role in strengthening tendons and preventing injury. By incorporating these exercises into a regular routine, individuals can significantly reduce their risk of developing tendinitis and maintain optimal tendon health.
From the Research
Eccentric Exercises as a Preventative Measure for Tendinitis
- Eccentric exercises have been shown to be effective in the management of chronic tendinopathy, particularly in the Achilles and patellar tendons 2, 3.
- The effectiveness of eccentric exercises in preventing tendinitis in tendons that have not been injured is not directly addressed in the provided studies.
- However, the studies suggest that eccentric exercises can be beneficial in reducing pain and improving function in tendinopathies, which may imply a potential preventative effect 4, 5, 6.
Comparison to Other Strength Strengthening Exercises
- The provided studies do not directly compare the effectiveness of eccentric exercises to other strength strengthening exercises as a preventative measure for tendinitis.
- However, some studies suggest that eccentric exercises may not be more effective than other forms of exercise or interventions in reducing pain and improving function in tendinopathies 5, 6.
- This implies that other strength strengthening exercises may be of equal value to eccentric exercises in preventing tendinitis, but further research is needed to confirm this.
Mechanisms of Eccentric Exercises
- The mechanisms by which eccentric exercises affect tendinopathy are not fully understood, but may involve tendon adaptation, muscle alterations, and reduction of tendon load 2, 4.
- Eccentric exercises may be effective in reducing pain and improving function in tendinopathies by promoting muscle alterations that shield the tendon and reduce tendon load 4.