Isometric Contraction: How to Maximize Exercise Induced Pain Relief (Tendinopathy Research)


today I’ll be explaining to you what is
isometric exercise and how you can maximize the exercise-induced pain relief Isometric exercise involves the muscle contracting while the joint angle is not moving for example to isometrically contract my biceps muscle I can
hold on to a weight where my biceps is contracting while my elbow joint is not
moving one of the most important benefit of isometric exercise is pain reduction
by engaging in isometric exercises our body will likely release opioid and other
chemicals which will help us reduce pain in 2015
Rio and colleagues found that in people with patellar tendinopathy isometric
exercise significantly reduces pain for at least 45 minute after exercise in
fact for the measure of the single like decline squad the pain reduced from
7 to 0.17/10 after exercise the general guideline to
isometric exercises is we want to use at least 50% for maximum effort and we want
to hold the contraction pain-free for as long as possible
or until fatigue my recommendation is to perform 3 sets of 45 second hold with 2 minute rest in between each set to allow adequate time for the muscle to
rest and recover if you liked today’s video why not subscribe thank you for
watching I will see you next time

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