Eccentric training - question

[SRP]

I'm on a quest to combat some injuries that just won't go away. Don't worry - I've made a doctor's appointment. And of course, I've done a lot of online research! From what I can tell at this point, I have tendinosis in a couple of locations (it's like tendinitis, but no inflammation, and it tends to be chronic). Several sites say that slow, careful eccetric weight training is a key part of rehab/recovery.

So - I know an example of eccentric training is the lowering on a bicep curl. But what about other exercises? Can you give me some examples to make sure I'm doing things correctly.

I think that on bench presses, the eccentric move is lowering the bar to the chest, and on lat pulldowns, it's when the arms go back up in the air. What about triceps work?

I guess squats would be when you're going back up, and calf raises when you're going down?

As I said, I'm seeing a doc soon. If she tells me to do this, I want to make sure I'm doing it right!

Thanks!!!

 

[pixie9]

Shannon, the eccentric part of the motion is usually considered the 'negative' part of the movement. For a bench press, you're right, it's the lowering portion of the movement. For triceps it's also the lowering part of the movement (towards the ground on kickback, towards the ground on extensions, etc). And you are also right for leg work (which is usually done for rehab purposes). I've never heard of a doctor (outside of a sports physician or physical therapist)being familiar with this though.

HTH
Carolyn

 

[Clarissa]

Also, FYI, I have learned through my personal training courses that muscles are significantly stronger on the eccentric phase. It is definitely beneficial to train that way, on occasion with good form and proper breathing. It is common to hold your breath on the negative motions so be cognizant of that when doing this! Good luck!
Clarissa