What is eccentric strengthening, and what is the benefit?

by Bethany, Agape Physical Therapist and Athletic Trainer

Muscle contractions can be divided into 3 groups, concentric, eccentric, and isometric.  The easiest, isometric, consists of a muscle contracting but no joint motion is produced.  Concentric contractions involve a shortening of the muscle to produce joint motion.  An example is actively bending your elbow, a concentric contraction of your bicep.  Eccentric muscle contractions are an overall lengthening of a muscle as it contracts to produce joint motion.  An example would be to slowly straighten your elbow from an already bent position, an eccentric contraction of your bicep.

Concentric contractions stress and predominately strengthen the belly of the muscle. Eccentric contractions stress and strengthen the tendon tissue more than the muscle itself.  This is of particular importance to those people that suffer from chronic tendon issues. Tendinopathies respond particularly well to eccentric exercises, but should not be used for inflammatory tendinitis.

A couple of examples of eccentric exercises include calf raises off the edge of a step, or lateral step downs for the knee.  Concentric gastrocnemius rising up onto the toes, and eccentric gastrocnemius slowly lowering the heels back down.  Concentric quadriceps rising up onto the step, and eccentric quadriceps slowly lowering back down.

If you have any further questions, or feel you would be appropriate to do some eccentric exercises, contact Agape Therapy and set up an appointment for one of our personal trainers.