The reason you are sore when you go to the gym and workout is because of the eccentric contractions done during the session. However, through graded exposure the delayed onset of muscle soreness actually decreases. Recommended tempo 5 seconds down 1 second pause then 1 second concentric.
Perform these for sets of reps with seconds of rest. Here are some of our favorite eccentric exercises for basketball athletes. These exercises are geared to targeting the most important tendons of the lower body which include the quadriceps, adductors, hamstrings, and calf. Bender, Blake. Mahieu et al. Effect of eccentric training on the plantar flexor muscle-tendon tissue properties Malliaras et al.
Achilles and Patellar Tendinopathy Loading Programmes The Basketball Doctors assume no responsibility or liability for any injury, loss, or damage incurred as a result of any use or reliance upon the information and material contained within or downloaded from its website. The Basketball Doctors are unable to provide any warranty concerning the accuracy or completeness of any information contained herein.
The information provided in the videos are by no means complete or exhaustive, and, therefore, does not apply to all conditions, disorders, and health-related issues. The information is not intended to be physical therapy, medical advice, or treatment.
Any reference to or mention of any particular diagnoses or dysfunctions is intended for informational purposes only and not an attempt to diagnose your particular problems. Always seek the advice of your physician or other qualified healthcare providers before starting any new treatment or discontinuing an existing treatment. Talk with your healthcare provider about any questions you may have regarding a medical condition. Ready to give eccentric training a shot?
Changing up the speed at which you perform movements is an easy way to add eccentric training into exercises that are already in your workout, says Fagin.
A great place to start, Fagin says, is prolonging the lengthening part of a move to three to five seconds. While you can do eccentric training with pretty much any exercise, Fagin recommends starting with three simple moves if you want to add some in purposefully: the push-up, the squat, and the overhead press.
You might already know how to do these exercises, and turning them into eccentric-focused moves just requires making a few small tweaks. To do an eccentric push-up, start in a high plank and then slowly bend your elbows to lower yourself down over the course of three to five seconds.
Then get back into the high plank position you can drop to your knees to do so and repeat. To do an eccentric overhead press, stand with your feet hip-width apart and dumbbells or kettlebells at your shoulders. Lift your weights overhead at a regular pace and then slowly lower them down over the course of three to five seconds before repeating.
As a rule of thumb, Fagin recommends dropping your weight about 5 to 10 pounds for eccentric training. Say, for example, you normally squat with a pound kettlebell. As you experiment to find the right weight for you , make sure your technique stays solid.
Eccentric contractions have the properties of high force output and low metabolic demand top row. There properties allow the musculoskeletal system to be stressed in different ways, compared to conventional concentric exercise, leading to specific training benefits middle row.
These benefits are particularly appropriate for different applications bottom row. For example, the low cardiac output and low perceived exertion that results from the low energetic cost of eccentric training is particular beneficial for rehabilitation of frail elderly or persons with cardiomyopathy.
Adapted from Lindstedt et al. Figure 5. Twenty-one frail subjects mean age Control subjects 10 used traditional resistance training with weights Trad, circles while the others 11 used an eccentric ergometer ECC triangles. Reproduced with permission from LaStayo et al. Many reviews in the literature focus on eccentric exercise as a rehabilitation strategy for persons with exercise intolerance e.
For healthy subjects, exercise strategies—such as blood flow restriction with low force Pope et al. However, the high-forces produced by muscles during eccentric contractions, and the high forces consequently exerted on muscles, bones and tendons, stimulate not only unique muscle hypertrophy and architectural adaptations Franchi et al. High-intensity eccentric contractions are defined as those that produce forces above that possible during isometric or concentric contractions English et al.
To our knowledge, the only exercise strategy that effectively increases bone density and tendon remodeling in otherwise healthy adults is high-intensity eccentric exercise. We describe two unique clinical applications for high-intensity eccentric exercises: tendon injury repair and prevention of osteopenia and sarcopenia for astronauts in space.
In addition to the reluctant acceptance of titin as a muscle spring, a parallel history of eccentric contraction has been the widespread conviction that it must necessarily cause muscle damage see e. In retrospect, it is clear that any novel high-force muscle use can cause damage, but as eccentric contractions were both novel and usually high force, muscle damage was linked to eccentric contractions per se. In fact, any significant shift in an ordinary or repeated pattern of muscle use may result in muscle soreness and even inflammation, especially when either the magnitude or nature of muscle force production is varied.
Muscle damage induced by an initial bout of novel exercise is such a common occurrence that an initial damaging bout of exercise has been proposed as a prerequisite for the initiation of muscle hypertrophy Evans and Cannon, ; Smith et al. The common symptoms after a bout of novel exercise include the delayed onset of pain, often accompanied by the presence of intracellular muscle enzymes or proteins in the serum, suggesting damaged fibers Miles and Clarkson, The key functional change, which confirms impairment of muscle fibers and hence injury, is a decrease in muscular force production.
Once accepted, any observed cause-effect relationship becomes the paradigm within which future experiments are designed and interpreted.
Unfortunately, the perceived link between eccentric contractions and muscle damage persists and likely delayed the use of chronic eccentric training in rehabilitation and athletic training.
Just as any novel task can result in muscle soreness, regular repetition of that task usually results in specific muscle adaptations that protect against damage or even soreness. When eccentric training begins initially with low forces and increases gradually in both force and duration over time, no injury occurs. A unique advantage of high-intensity eccentric training is shorter recovery times for some of the most common, long-lasting, and debilitating sports injuries Ohberg and Alfredson, ; Ohberg et al.
High-intensity eccentric training is an effective alternative to tendon remodeling surgery, with high success rates and shorter recovery times than conventional physical therapy Alfredson et al.
Here, we discuss a well-studied example: chronic Achilles tendinosis. Chronic Achilles tendinosis is characterized by a long duration of Achilles tenderness with inflammation, abnormal tendon structure, and pain Kvist, ; Ohberg et al.
Pain leads to reduced physical activity and muscle atrophy Ohberg and Alfredson, ; Galloway, ; Galloway et al. Conventional nonsurgical treatments, including physical therapy and rest, often fail to provide relief Galloway et al. Surgery to repair the tendon is often prescribed, and may incapacitate athletes for months. High-intensity eccentric training has shown promise as a treatment for chronic Achilles tendinosis.
Alfredson et al. A group of 15 athletes previously treated with conventional therapies e. After the intervention, all eccentrically trained athletes regained their pre-injury ability levels with decreased pain, while none of the comparison athletes showed marked improvements and all eventually underwent surgery Alfredson et al. A follow up exam 4 years later with the high-intensity eccentric group demonstrated that tendon thickness had decreased and tendon structure improved in 12 of the 15 runners Ohberg et al.
Although it is unclear which musculoskeletal adaptations led to reduced pain, possible adaptations include decreased tendon stiffness Morrissey et al. Muscle shielding is a new concept which proposes that eccentric training improves neuromuscular coordination and muscle strength, leading to reduced tendon loading, thereby improving tendon health O'Neill et al. A potentially useful application of eccentric exercise is for astronauts in space, again capitalizing on the high forces and low energy cost associated with eccentric exercise.
As space travel increases in duration and extends farther beyond Earth's orbit, so do the attendant risks of living in microgravity Ball, ; McPhee et al. Even with a mandatory exercise requirement of 2. In fact, bone mass is lost 10 times faster during space flight than in persons with osteoporosis Ohshima and Matsumoto, These risks will only increase with missions to distant targets, such as Mars. It seems that high-intensity eccentric contractions are the most effective strategy to maintain both muscle mass and bone density in otherwise healthy adults.
For example, in a study by English et al. These results suggest that muscle forces above the concentric one—repetition maximum are necessary to stimulate bone growth in healthy individuals, making high-intensity eccentric training the exercise regimen of choice for astronauts during space travel.
Unfortunately, it is difficult and expensive to test new devices or exercise regimens under conditions of microgravity in a space craft due to the packed schedules and priorities of space agencies Shiba et al.
For example, Shiba et al. This 1. Although they found that the device reduced, but did not prevent, bone and muscle atrophy, the limitations of the study made the conclusions tentative. Only one astronaut participated in the study, and this astronaut only performed the exercises during the final 4-weeks of his 6-month mission aboard the ISS.
The tools available to measure muscle and bone properties were also limited. It is feasible to perform eccentric exercise in space? The device uses vacuum cylinders and inertial flywheels to simulate gravity-resistive training Loehr et al. Because this device is built for cyclical training that incorporates both concentric and eccentric contractions during exercise, modifications would be required to enable high force eccentric training. However, it should be noted that incorporating a concentric phase in the workout will increase metabolic requirements.
The astronauts' on-board food supply must accommodate demands resulting from any exercises intended to offset loss of muscle and bone. Therefore, a low energy cost exercise regime is highly desirable. To maximize metabolic savings, eccentric-only exercises, performed using dedicated eccentric ergometers, would be preferable.
Although dedicated eccentric ergometers are expensive, they are safe and effective at increasing muscle mass for many populations LaStayo et al. Early experiments conducted by A. Hill and his students demonstrated the unique high force and low-cost of eccentric muscle contractions in the first half of the twentieth century.
Decades later, lengthening eccentric muscle contractions, though acknowledged, were rarely considered to be more than an oddity or perhaps a method for inducing muscle injury. Because eccentric contractions were not easily explained by conventional theories, several hypotheses were developed that attempted to explain eccentric contractions. Neither cross-bridge mechanisms nor sarcomere or half-sarcomere length non-uniformities can adequately account for the observations.
Earlier suggestions that a structural elastic element might develop upon muscle activation were confirmed by recent findings that the stiffness of the giant titin protein increases upon activation in skeletal muscle. Ongoing experiments in single molecules, myofibrils, and intact muscles should soon provide the information necessary for critical tests of alternative hypotheses for titin-actin and titin-myosin interactions in skeletal muscle.
New evidence suggests that giant sarcomeric proteins play an important role in the length dependence of force, not only in vertebrate skeletal muscles, but also in the Frank-Starling effect in cardiac muscle and catch tension in muscles of invertebrate animals. Recent research also demonstrates the benefits of eccentric training for numerous practical applications.
These include rehabilitation for sports injuries, rehabilitation for persons who are intolerant of traditional exercise, elite athletic training, and training for astronauts during space travel when the risks of muscle and bone atrophy are high and a premium is placed on energy efficiency. High-intensity eccentric exercise results not only in muscle hypertrophy and increased bone mineralization, but also appears to improve tendon remodeling after injury.
Elucidating the signaling mechanisms responsible for these beneficial effects of eccentric training should be a major priority for future research. Studies involving human participants were performed in accordance with relevant institutional and national guidelines, with the approval of Northern Arizona University's Institutional Review Board for research involving human subjects, and with informed written consent from all human subjects involved in the study.
All authors contributed to the development, writing and editing of this paper. KN also provided final edits and collection of figures. This work was supported in part by the W. Neither SL nor any of the other authors have received any financial incentives e. The other authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. Abbott, B. The force exerted by active striated muscle during and after change of length.
PubMed Abstract Google Scholar. The physiological cost of negative work. Akima, H. Effect of short-duration spaceflight on thigh and leg muscle volume. Sports Exerc. Alfredson, H.
Clinical commentary of the evolution of the treatment for chronic painful mid-portion Achilles tendinopathy. Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. Sports Med. Ali, M. Myosin V is a left-handed spiral motor on the right-handed actin helix. Asmussen, E. Positive and negative muscular work. Acta Physiol. Bagni, M. A non-cross-bridge stiffness in activated frog muscle fibers.
Non-cross-bridge calcium-dependent stiffness in frog muscle fibers. Cell Physiol. Ball, E. Bang, M. The complete gene sequence of titin, expression of an unusual approximately kDa titin isoform, and its interaction with obscurin identify a novel Z-line to I-band linking system. Bianco, P. Bordas, J. Extensibility and symmetry of actin filaments in contracting muscles.
Brunnbauer, M. Torque generation of kinesin motors is governed by the stability of the neck domain. Cell 46, — Bullard, B. Varieties of elastic protein in invertebrate muscles. Muscle Res. Cell Motil. Butler, T. Mechanism of catch force: tethering of thick and thin filaments by twitchin. Campbell, S. Mechanisms of residual force enhancement In skeletal muscle: insights from experiments and mathematical models.
A mathematical model of muscle containing heterogeneous half-sarcomeres exhibits residual force enhancement. PLoS Comput. Can, S. Bidirectional helical motility of cytoplasmic dynein around microtubules. Elife 3:e Clarkson, P. Exercise-induced muscle damage in humans. Cornachione, A. The increase in non-cross-bridge forces after stretch of activated striated muscle is related to titin isoforms.
Dankel, S. The effects of blood flow restriction on upper-body musculature located distal and proximal to applied pressure. Dibble, L. The safety and feasibility of high-force eccentric resistance exercise in persons with Parkinson's disease. Edman, K. Residual force enhancement after stretch of contracting frog single muscle fibers.
Non-hyperbolic force-velocity relationship in single muscle fibres. Strain of passive elements during force enhancement by stretch in frog muscle fibres. Edwards, R. Role of mechanical damage in pathogenesis of proximal myopathy in man.
Lancet 1, — Elmer, S. Revisiting the positive aspects of negative work. Endo, I. Bisphosphonate and the loss of bone mineral due to space flight or prolonged bed rest].
Calcium 22, — English, K. Early-phase musculoskeletal adaptations to different levels of eccentric resistance after 8 weeks of lower body training. Alternately, you can focus on the eccentric movement by lifting a weight or body part quickly say, within a second and lowering it slowly over three to five seconds. Eccentric exercise is also commonly used for physical therapy and rehabilitation.
Because eccentric contractions create more force with less energy, it is less likely to overtax injured joints and muscles.
This can be especially valuable for elderly people who haven't the physical capacity for traditional eccentric-concentric exercises. Anterior cruciate ligament ACL injuries are typically treated with eccentric exercise. Concentric movement, by contrast, places extreme stress on the joint as it is forced to simultaneously lift and stabilize the weight. While beneficial, eccentric contractions are not without risks and side effects.
The downward force exerted on muscle can protect against injury but will likely increase the risk of delayed onset muscle soreness DOMS. This is due to micro-tears that develop as a contracted muscle lengthens, causing soreness and pain 24 to 72 hours after the exercise.
Repeated training can help reduce much, if not all, of the post-exercise soreness. Eccentric contractions may also pose a health hazard if you lift weights larger than your maximum capacity. With something as simple as biceps curl, the lowering of excessively heavy weight can cause wrist sprain, elbow strain, and shoulder injury.
To avoid this, you need to determine what your ideal lifting weight is. Your ideal lifting weight is between 50 and 70 percent of your one-repetition maximum 1-RM.
This is the maximum amount of weight you can lift with proper form. If your 1-RM is 50 pounds, you should lift no more than 25 to 35 pounds. Get exercise tips to make your workouts less work and more fun.
Vogt, M. Eccentric exercise: mechanisms and effects when used as a training regime or training adjunct.
0コメント