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Eccentric Knee Training at CCSR Calgary NW .pdf


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Eccentric Strength
Training
The Right Way to Rebuild Your
Tendons
Strengthening your tendons is an incredibly important part of
your treatment at CCSR. Once you and your doctor have
cleared your problem area(s) of damaged tissue, lengthening
and strengthening the affected tendons will ensure continued
strength and overall health. This sort of strengthening will teach
your body to operate efficiently and effectively, can rebuild
muscle mass and strengthen muscle, and is particularly effective in repairing tendinoses (tendons with long-term damage) all
over the body. And, eccentric training is low impact and easy to
do!
Figure 1: The Bicep Curl

What is Eccentric Training?
Eccentric training is simple: it’s the lowering or lengthening phase of any exercise. Let’s use the bicep curl in
Figure 1 as an example: gripping a dumbbell, the patient raises her hand to her shoulder. When she does so,
the bicep contracts, creating a group of shortened muscles and tendons (B). This is called concentric
strengthening. When the patient slowly lowers her arm back to her side, the bicep and surrounding tendons
lengthen (A). This is eccentric strengthening: lengthening the tendon while it is under a load. Eccentric
strengthening can be performed with any tendon or muscle in the body.
How do I do it?
Clinical studies have proven that a dedicated regime of eccentric strengthening is an effective way to heal painful,
damaged tendons. In fact, after friction massage and active
release techniques (Dr. LaBelle’s preferred treatment methods), this is the most effective way!
To improve or heal tendinosis in your knee, perform drop
squats against a wall, with a swiss ball resting between your
lower back and the wall.
The movement for drop squats is simple (Figure 2). Start
standing straight up and down, with your feet shoulder width
apart. Your arms should be straight out in front of you, and
there should be a swiss ball between your lower back and
the wall. Bending at the knees, lower your body as if you are
about to sit down in a chair. Hold this position, then slowly
raise yourself back up to standing. Repeat 12 times, then
take a two-minute break. Repeat this set three times overall.

Figure 2: Drop Squat
Sequence

Figure 2: Drop Squats


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