Thanks for your patience last week, and now let's open up the world of Isometrics for you! It’s a more recent development in the world of tendon rehab, and I’ve certainly used it to good effect with my own grumpy Biceps, Achilles and Patellar Tendons ;)
Of course, you may know by now that at Rehab Trainer we are not just about doing the simple prescribed thing that the research can help to highlight, but adding unique creative ingredients so we maximise the outcome for the client. And minimise the pain! When we simply add extra tubing tension into the basic exercise, then we get what we have always found works even better than just Isometric Holds:
"Isometric Iso-Integration Holds"!
But first what’s the story with basic Isometrics?
RESEARCH If you’re keen check out this pivotal research by some of the biggest names in pain and tendon research from 2015, have a look here:
Their research was on Volleyball players with Knee pain on early single-leg squat…and their research focussed on the power of Isometric (Hold) compared to Isotonic (Concentric-Eccentric) Movement.
RESULT: impressive decrease in pain (analgesia) and increase in cortical activation (brain changes) with Isometrics, but no where near as much with Isotonics.
Tendon pain was massively reduced immediately and remained that way for 45 minutes but ONLY from the Isometric Holds.
RECOMMENDATIONS: How’s that for the perfect warm-up - but as with all these things the ‘magic’ is in the details:
It is meant to be inner range, so the further into range of motion that you begin the Hold, the riskier.
It is meant to be a pain-free Hold.
Add the tubing pull (see the video below) to further reduce pain by activating nearby stability musculature. A bit of extra magic I assure you!
How long is the Hold for in the research? - it’s unclear, but our experience would say 20-30 secs is good. Do 5 Reps and see how functional movement is affected.
Add load carefully but begin with only body weight. If even that is painful begin on two legs so the load is halved.
If you’ve learnt Myofascial Release (Essentials course) or Taping (Masterclass) from us use this as well beforehand to even further improve the outcome.
OK check it out with the Achilles Tendon in today’s short simple video - and a big Hi! to Tim and Whitney doing the drill.
Before I finish - SYDNEY! Last few days to register before your big Rehab Essentials next week kicks off! Details here.
And get in quick with Melbourne and Brisbane filling up for the last weekend of the month!
All the best and next week we are onto the Patellar tendon ;)
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This course is the foundational accreditation for learning R+E+H+A+B and working as an effective Rehab Trainer, teaching you the knowledge, skills and giving you the equipment, to unofficially join the ‘rehab team’.
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