Strengthening Tendons through Isometric Training

Weakening of the tendons, the connective tissue that attaches your muscles to bones, can be caused by degenerative disease, trauma due to injury, or be the result of side effects to certain medications. According to Right Diagnosis, the majority of weakened tendons fall into one of these categories. Fortunately, tendons can be strengthened through isometric exercises.

What Exactly is Isometrics?

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Isometrics is a form of strength training in which the length of the muscle and the angle of the joint don't change. In a concentric contraction, the muscle shortens as it decreases the angle of the joint being serviced. This could be seen in the upward movement of a bicep curl. An eccentric contraction is the lengthening of a muscle as it resists applied pressure, as in the return motion of a bicep curl. An isometric contract is when resistance is applied but met with equal force so that there is no movement.

The Secret of Isometrics

According to Balisong Xtreme, the same way that muscles are strengthened and grow through normal concentric and eccentric activity, tendons are strengthened through stationary resistance. Stationary resistance doesn't allow you to use the stretch flex mechanism in your muscles to help build momentum for each contraction. In a static position, the tendons are forced to stabilize the resistance being applied without the assistance of momentum. The more the tendon is worked, the stronger it becomes. 

Why Strengthen Your Tendons?

Dr. Rick  Wallace Ph.D 

When a tendon is weakened or injured, the body will naturally protect it; subconsciously you favor the left healthy arm over the injured right arm. This natural occurrence can be counterproductive if the weakness is not addressed promptly. According to Dr. Ben Benjamin Ph.D., the lack of use of the injured area will slowly result in muscle atrophy and further weakening of the tendon. As the muscle atrophies and the tendon weakens, the risk of further injury increases. 

It Doesn't Take Much

Isometric training does not require a great deal of your time, and it does not necessarily require equipment. According to Healthline, an isometric exercise can be executed in as little as 10 seconds. You can use your body as its own opposing force. For example, place your palms together in front of you, with your elbows bent at a 90 degree angle. With your right hand on top, push down while resisting with your left hand with enough force that there is no movement in either direction. This isometric exercise works the triceps and elbow tendon for the top hand and biceps and elbow tendon on the bottom hand. ~ Dr. Rick Wallace