Eccentric training and treatment of tendon injuries

What it is?

To better understand the static and dynamic modes of muscle function, which will be described later in the article, a few words should be said about the anatomy of muscle tissue. As is known, with the help of it a person performs a whole range of movements, starting from keeping the body in balance, and ending with jumping, performing rotational and other types of movements in the space of his own body and its parts.

The elementary unit of muscle tissue is the muscle fiber, which is an elongated cell. Its anatomical name is myocyte. This cell is capable of either increasing or decreasing its length as a result of exposure to electrical impulses. The collection of a certain number of myocytes forms a specific muscle, for example, biceps, triceps, and so on.

Muscle fibers are attached rigidly to the bones of the skeleton with the help of tendons. As a result of contraction or stretching of the fibers, bones move, the junction between which is called a joint. This movement manifests itself in practice in the form of movement of a person’s limbs and other parts of his body. Obviously, by stretching and contracting, muscles do some mechanical work against gravity, elasticity and other physical forces.

Features of concentric transitions

The product is a piece of metal in the shape of a truncated cone with through holes along the edges. The axis of symmetry is located in the center of the diameter, creating a visually isosceles trapezoid. They are used in vertical and overhead processing lines when mixing several products.

Used in the following industries:

• oil and gas production;
• chemical;
• energy supply;
• light industry;
• urban economy.

https://youtu.be/K7soE8jEzWo

What modes of muscle work are there?

The mode of operation of muscle fibers is understood as the nature of changes in their external parameters (length and thickness) during physical exercise. These changes are determined by the type of external load. The following four operating modes are distinguished:

1. Myometric. It is also called concentric.
2. Plyometric or eccentric.
3. Isometric.
4. Auxotonic or combined.

Myometric mode

This mode of muscle function is characterized by a reduction in the length of muscle fibers. As a result, the so-called overcoming work is performed, that is, a person, with the help of his own efforts, overcomes external force influences.

Vivid examples of this mode are such simple actions as walking, when a person pushes off from a hard surface and overcomes the forces of friction, or jumping, aimed at overcoming the force of gravity. If we talk about special physical exercises with additional weight, then the muscles of the chest, shoulders and triceps work in the myometric mode when the athlete pushes the barbell from a lying or standing position. Pull-ups on the bar are performed by contracting the biceps.

The described mode of operation is quite gentle, so its active use during training with weights for beginners has a beneficial effect on the process of muscle growth, minimizing the risks of various injuries, for example, muscle or tendon strains.

Disadvantages of Eccentric Exercises

The main disadvantage in the practical use of eccentric exercises is the need for the help of a spotter (and sometimes 2) to lift the weight to the starting position. Disadvantages also include an increased risk of muscle damage due to exceeding the optimal intensity and volume of load, which somewhat complicates the preparation of the program. In addition, when working with large weights, the risk of injury and overstrain of the neuromuscular system inevitably increases. However, risks can be avoided if you gradually increase the load, follow safe lifting techniques and do not exceed the recommended intensity and volume of loads.

Practical recommendations

Eccentric exercises can be divided into two groups:

• Group 1
  – relatively slow movements (on average 2 – 3 s);
• Group 2
  – fast movements aimed at improving SSC.

In turn, among the exercises of the first group we can distinguish eccentric and combined exercises. In actual eccentric exercises with weights, only the phase of eccentric muscle contraction is performed, while in combined exercises the emphasis is placed on the eccentric phase of movement. Group 2 includes impact eccentric exercises (jumps, lunges, throws), as well as non-impact exercises, which are performed with a rapid transition from eccentric to concentric contraction.

With a health-improving focus, the use of exercises of the second group, especially drums, is inappropriate, since a similar, positive effect can be achieved using methods with a lower risk of injury.

When working with clients, the trainer is recommended to use the following options for performing eccentric exercises:

Method 2/1

The starting position for the eccentric contraction is taken using the other limb (arm or leg). Examples of exercises (movements) in which it is advisable to use the method:

• Forearm extension/flexion in a machine or with free weights;
• Extension/flexion of the lower leg in the simulator;
• Foot extensions in a machine or with free weights;
• Scissor squats;
• Learning to squat on one leg;
• Pull-ups.

Exercises using the 2+1 method are most conveniently performed in a simulator. For example, the concentric phase of the calf flexion is performed with both legs, after which one leg returns to the starting position while the other leg performs the eccentric phase of the movement, resisting the load.

Scissor squats are more comfortable in the Smith machine. Eccentric phase - lowering into a squat is performed on one leg, while the other “catches” at the bottom point and helps to perform the concentric phase of the movement.

When teaching squats, a high bench or stand is used. If the concentric phase of the squat is difficult to perform, lowering into the squat is performed with the “working” leg, with an emphasis on slowing down the movement. To return to the starting position, you push off the floor with your non-working leg.

The initial load is 70% of the repetition maximum (RM) in the exercise for two limbs. For example, if Smith machine squats are performed with a weight of 100 kg, then scissors should be performed with a weight of 70 kg. It is better to carry out training with a lower load - 50% of the maximum maximum (in this example, 50 kg). In a training session, one exercise is performed for a muscle group; 2 – 4 working sets of 5 – 8 repetitions; the duration of the eccentric contraction is 3-5 s. Combined with one, less often two (for example, for the thigh muscles) “traditional” exercises.

Two exercise method

The concentric muscle contraction phase is performed using another exercise that provides a strength advantage. For example, dumbbell press (concentric contraction of the pectoralis major and anterior deltoids) + flyes (eccentric contraction). I give readers the opportunity to develop their own options for applying the method.

Initial load 90% RM in the second movement. For example, the repeated maximum in dilutions is 2 X 20 kg, then you should start with 2 X 18 kg.

In a training session there is one ES for a muscle group; 2 – 3 working approaches; 5 – 8 repetitions; the duration of the eccentric contraction is 3-5 s. Performed at the end of work on a muscle group after one or two “traditional” exercises.

The practical application of the method showed the difficulty of moving from one exercise to another. In this situation, it is preferable to use the help of a partner to perform the concentric phase of the exercise.

Method NO (Heavy Eccentric Training)

NO implies a slow lowering of the weight ≥100% RM, the concentric phase is not performed. Lifting the weight (evenly on both sides) is carried out by assistants. The NO method is used once a week during intense training. Generalized recommendations for using the NO method in training are given in the table.

Plyometric mode

It is characterized by the performance of inferior work, during which the length of the muscle increases, that is, it stretches. Plyometric mode differs from myometric mode in that during stretching any muscle experiences much greater tension. And it receives a greater load than during its compression. This leads to the following two conclusions:

• Firstly, plyometric is the most effective mode of muscle work for developing an athlete’s physical strength. The fact is that during the process of stretching under load, micro-tears occur in special sections of muscle fibers called sarcomeres. Their subsequent restoration increases the volume and physical strength of the muscles.
• Secondly. The plyometric mode is characterized by the fact that the muscles during its process are able to develop a force 1.5-2 times greater than during the myometric mode, which more fully trains the human muscles.

Examples of exercises that involve the muscles in this mode are landing after a jump, which results in shock absorption, lowering the barbell down, or lowering the body on the bar. This effective muscle building regimen requires performing the exercises slowly. The slower they are implemented by the athlete, the more tension he will achieve in them.

Due to these features, the plyometric regime is the most traumatic, so it is recommended to be practiced only by less prepared athletes in the middle of their training programs. It is also recommended to seek the help of a partner when performing complex exercises with heavy weights.

Software

BioniX Sim3 Pro software is easy to use, designed for isolated muscle testing and rehabilitation of the lower back and abdomen. The software architecture, drop-down menus and pop-up windows of the Microsoft Windows environment provide fast, intuitive operation.

Reports present important testing and training data in an easy-to-understand format. The report includes information about strength, range of motion, speed, pain areas, etc. A comparative analysis with normative data is carried out. It is possible to detect malingering. Thus, a comprehensive report is generated for in-depth data analysis.

Isometric mode

During its implementation by different muscle groups, the length of the latter remains constant. That is, the muscles do not contract or stretch, but maintain a constant length of their fibers.

The isometric mode is characterized by slightly less stress on the muscles than during the plyometric mode, at the same time it is less gentle than the myometric mode.

An example of isometric muscle work is holding a barbell in a fixed position or holding a weight after completing a barbell lift.

Auxotonic mode

Since it is called combined, it is easy to guess that it combines several different modes. In particular, this is the alternation of myometric and plyometric (sometimes isometric is also included).

Any movements in athletics and weightlifting that are performed during a full cycle of exercises require the muscles to work in a combined mode. Thanks to it, all human muscles are trained evenly and fully.

Main advantages

• Unique technology;
• Testing and rehabilitation in 3D mode (3 axes);
• Taking measurements in sitting and standing positions;
• Biomechanical correct positioning;
• 3 measurement modes: isometric, isodynamic and isokinetic;
• Analysis in three directions: flexion-extension, rotation and lateroflexion;
• Reduced assessment time, 3 measurements taken during one session;
• Fast and accurate diagnosis with ideal patient fixation;
• Comparison of results with normative data;
• Measuring and identifying compensatory movements;
• Application for patients and athletes;
• Comfortable, simple and quick fixation.