Isometric Hold for Tendonitis

beginner

Hold for 30-45 seconds. Repeat 3-5 times. 2-3 times daily. None or light weight

Suitable For

Tendonitis & Tendinopathy

Contraindications

Avoid if isometric holds increase pain significantly

Benefits

Provides immediate pain relief for tendonitis
Improves tendon load tolerance
Can be performed during acute pain phase
Prepares tendon for eccentric loading program

Isometric exercises have been shown to provide immediate pain relief in tendinopathy. By contracting the muscle without changing its length, isometric holds stimulate the tendon at a level that improves tolerance without aggravating the condition.

How to Perform

Position the affected muscle at a mid-range angle. Contract the muscle to about 70% of maximum effort without moving the joint. Hold the contraction for 30-45 seconds while breathing normally. Relax for 30 seconds and repeat 3-5 times.