[hlnx1]

Isometrics are contractions without visible movement: pushing against an immovable bar, holding a wall sit or a calf raise at mid-range. They are simple, need little equipment and are popular in tendon rehabilitation.

• Heavy isometric holds of around 30-45 seconds are often used for tendons such as the patellar and Achilles tendon
• Some studies reported short-term pain relief after isometrics in tendinopathy, but later research has been mixed, so it is not a guaranteed effect
• Strength gains from isometrics are greatest near the joint angle trained
• They can also be used as a low-fatigue strength stimulus during heavy endurance blocks

Related: tendon health and training.

Do you include isometrics, and for which muscle groups?

[hlnx1]

A common template: 5 holds of 30-45 seconds at a hard but tolerable effort, 1-2 minutes rest between. Examples: Spanish squat or wall sit for the quads and patellar tendon, a bent-knee calf raise hold for the soleus and Achilles.

[Author]

Posts