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The Power of Eccentric Exercises: Why They Matter for Your Fitness Journey

In this blog, Amanda, Spinavita's Sports Therapist, explores what eccentric exercises are, their benefits, and why you should incorporate them into your routine.

By Amanda McLaughlin

When most people think about exercise, the focus is usually on the concentric phase—lifting a weight or pushing against resistance. However, there’s another crucial aspect of movement that is often overlooked: the eccentric phase. Eccentric exercises, which involve lengthening the muscle while it’s under tension, are vital to building strength, improving muscle health, and preventing injury. In this blog, we’ll explore what eccentric exercises are, their benefits, and why you should incorporate them into your routine.

What Are Eccentric Exercises?

To understand eccentric exercises, it’s important to first grasp the basics of muscle contractions. When you perform any movement, muscles contract in one of three ways:

1. Concentric Contraction: This occurs when the muscle shortens as it generates force. For example, during the upward motion of a bicep curl, the biceps contract concentrically to lift the weight.
2. Eccentric Contraction: In contrast, eccentric contraction happens when the muscle lengthens while still generating force. Using the bicep curl example, the downward phase, when the weight is being lowered, is an eccentric contraction for the biceps.
3. Isometric Contraction: This is when the muscle remains at a constant length while under tension. An example is holding a weight in place without moving it, like in a plank position.

Why Eccentric Exercises Are Important

Strength Development and hypertrophy (growth)

Eccentric exercises have been shown to enhance strength development more effectively than concentric exercises alone. When muscles are lengthened under load, they experience a greater degree of tension, which leads to more muscle fibers being activated and recruited. This heightened tension helps stimulate the muscle fibers to grow stronger and more resilient over time.

In fact, studies suggest that eccentric training leads to greater improvements in strength than concentric training, particularly for beginners or individuals looking to increase their lifting capacity. Additionally, with the higher recruitment of muscle fibers comes with growth of the muscle, meaning you can experience large muscles using this technique.

Incorporating eccentric exercises into your training routine ensures that you target all parts of the muscle, enhancing the development of muscle mass and definition. For example, in a squat, as you lower your body toward the ground, the eccentric phase places stress on the quadriceps and glutes, stimulating growth.

Injury Prevention

Eccentric exercises also play a crucial role in injury prevention. Muscles and tendons become stronger and more flexible when they are exposed to the controlled stress of eccentric movements. This can help prevent overuse injuries, strains, and tears by improving the muscle’s ability to absorb force during physical activities.

By strengthening tendons and ligaments through eccentric movements, the body becomes better equipped to handle external stresses and movements, reducing the risk of injuries in both everyday life and athletic pursuits.

Improved Flexibility and Mobility

Because eccentric exercises involve lengthening the muscle, they can contribute to improved flexibility and range of motion. By focusing on slow, controlled eccentric movements, you help muscles and joints move through their full range of motion without compromising form.

For instance, performing eccentric hamstring curls or controlled lunges can improve flexibility in the hamstrings, reducing stiffness and discomfort. Over time, this can enhance your mobility in other exercises and daily movements, leading to better functional movement patterns.

Rehabilitative Benefits

Eccentric training has proven effective in rehabilitation settings, especially for tendon injuries. Eccentric exercises, such as eccentric calf raises for Achilles tendon (depending on which stage of Achilles injury) rehabilitation, have been shown to speed up recovery times and improve tendon strength. The controlled elongation of the muscle helps stimulate tissue repair and collagen production, promoting healing in damaged tissues.

Many rehabilitation programs incorporate eccentric exercises to help rebuild strength in injured muscles and tendons without overloading the tissue. This makes them essential for anyone recovering from an injury or dealing with chronic pain.

Conclusion

Eccentric exercises are a powerful and often underutilised tool in building strength, increasing flexibility, and preventing injury. By emphasising the eccentric phase of movement, you engage muscles in a way that promotes growth, enhances rehabilitation, and improves overall muscle function. Whether you’re an athlete, a fitness enthusiast, or simply someone looking to improve your health, eccentric exercises can help you achieve your goals more effectively and safely.

So, next time you hit the gym or start your workout routine, take some time to focus on the eccentric phase of your movements. Your muscles—and your body—will thank you!
If you have any questions or need guidance on where to begin, call us 01452 883232 to speak to one of our team.

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