Instead of stretching to improve recovery, isometrics are far more effective at relaxing the muscle/tendon unit and creating lasting length and pliability. Stretching can increase passive flexibility but passive flexibility has not been shown to decrease injury risk or improve recovery - and can even increase injury risk if an athlete already is or becomes hyper-mobile (this is especially apparent in women).
An isometric is an exercise that stimulates a muscle contraction without a change in joint angle. Anytime you’re holding an active position for an extended period of time, you’re doing an isometric exercise (i.e: wall sits or planks).
Isometrics are so effective for recovery and injury prevention because:
- Maintaining tension against resistance will stimulate collagen production within the tendon.
- An extended hold gives the tendon time to adapt and comply - did you know that when we move quickly, only the strongest part of the tendon has time to react? When we move slowly and hold a position, a wave of activation and relaxation will move through the entire muscle/tendon unit, reaching the hard to activate areas of weakness.
- They create compliance without sacrificing strength or stability.
- They promote blood and lymphatic flow into and out of the muscle/tendon unit.
The most effective way to perform isometrics for recovery and tendon health is to ramp into the hold slowly, hold for :10-:30, and then ramp out of the hold slowly. This can be performed 3-5x, once or twice a day. If being done for recovery, isometrics are best performed after training sessions.
Check out the video below for 3 of my favorite isometrics to improve recovery! One is for your hips and back, one is for your knees and ankles, and one is for your shoulders and pecs.
Smart strength training creates long-lasting changes in the body that are crucial to decreasing pain and improving functionality and performance. Want to learn more about how training smarter can help you reach your goals? Go to https://www.wilddogathletics.com/join-the-pack to connect with me and schedule your free consultation today!
