Training With Tendinopathy Facebook ad: “Using Isometrics in Tendon Rehab”

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Using Isometrics in Tendon Rehab: They can be a great option to introduce load to the tendon, while keeping symptoms low. Although is quite a bit variability in effectiveness of isometric exercise present in research, may be due to differences in the research protocols. Here are some practical takeaways with isometrics for patellar tendinopathy, but can apply to other tendinopathies: -It is better to use isometrics that are heavy about 70% to 80% of someone’s max contraction, and that they are long duration about 30 to 45 seconds. Working up to 5 sets of 45 seconds with 2 minute rest has been shown to be effective. -They are great for an initial pain management strategy, but are rarely used in isolation. -there are some evidence to show that time under tension may be more important than the duration of each set, so for people unable to tolerate longer sets work to total 2 to 3 minutes of isometrics. -Progress to heavier slow resistance training when no longer needed for pain control. -using isometrics before heavy or slow resistance training may be beneficial to improve nervous system function decrease pain and improve maximal strength output -adding a metronome at 60 bpm during may be an added bonus to improve motor drive to the muscle -if they do not work for you then there is no need to perform them AND if you are interested in the Patellar Tendinopathy Toolkit, comment "TWT" and I'll send the you link and Discount Code! 😃 -------------------------------- Graphic and info Citations: Tendon Injuries in Football Players: FC Barcelona 2021 Tendon Guide: The diagnosis and management of lower limb tendinopathy. Jill Cook et al. All isometric training is not the same: differences in the execution, prescription and use of pushing and holding isometrics- Alex Natera . . . . #acl #rehab #dpt #training #workout #exercisetherapy #isometricexercises #jumpersknee #runner #runnersknee #tendonitis #tendinopathy #legday #squat #physicaltherapist #rehabtime #barbellworkout #legextension #quads #isometrictraining #isometric #isometrics #achillestendon #achilles #heelpain #patellartendonitis #kneepain #kneepainexercises #hamstring

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