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Focused on exercise. Beautiful young woman with slim body type is in the gym

The Difference Between Concentric, Isometric, and Eccentric Contractions

Physiotherapy

A common misunderstanding is that when a muscle contract and a force is generated it shortens. However, as muscles produce force when they are activated, the muscle will respond differently depending on how the force developed by the muscle and the load placed on it interact with each other. This can result in muscle shortening, staying at a constant length or lengthening (Faulkner, 2003).

Resistance training to improve muscular strength is widely used by a variety of populations for many purposes including, performance enhancement, preventing or recovering from injury, and maintaining a healthy lifestyle (Roig et al., 2008).  A muscle can be trained either statically or dynamically and there are 3 different types of contractions that exist. When a muscle is trained statically meaning with no movement, the active muscle is held at a fixed length, an isometric contraction (Roig et al., 2008). On the other hand, when a muscle is trained dynamically meaning with movement, we can have either a shortening of the muscle fibers which is known as a concentric contraction or lengthening of the muscle fibres known as an eccentric contraction. (Roig et al., 2008). Each of these forms of contractions have a place during rehabilitation depending on the type of injury and the stage of recovery the individual is in. 

In some circumstances, it may be more beneficial to use one of these different types of contractions over the other depending on the overall goal. We will now discuss when each type of contraction is utilized and why different movements may be better in certain situations.

Many activities are not just isometric, concentric, or eccentric but rather a combination of all three muscle contractions (Taylor, 1985). Each type of contraction has a place in rehabilitation, and even though they should all be addressed it is important to determine when and why one may be beneficial.

This can be dependent on stages of healing, the type of tissue that is injured, and ultimately the type of activity that a person is returning to (Chepeha, 2020). Often during rehabilitation depending on the clinical presentation, there will be a focus on one type of contraction over another to isolate specific muscle activity. 

https://advantagesportmed.ca/wp-content/uploads/2022/07/IMG_4436.mp4

Isometric Exercises

As mentioned, isometric exercises are when the muscle produces a force without a major change in muscle length and joint movement (Roig et al., 2008). A couple of reasons to consider isometric exercises in your rehabilitation are to prevent losing muscle mass, when the area is painful, and to protect healing tissue (Chepeha, 2020).

  • Helps with developing isolated joint stability and postural control (Chepeha, 2020).
  • They can be performed at a lower intensity with little to no resistance with the goal of trying to get the target muscle to contract.
  • Isometric exercises can be used after recent surgery in order to protect the healing area.
  • Lastly, if there are specific positions that are used often in an activity you can train the muscle using isometric exercises at a specific point in the range of motion (Chepeha, 2020)..

 

Eccentric Exercises

Eccentric exercises have been found to be beneficial for individuals with tendinopathies, muscle strains, and ACL rehabilitation (Lorenz et al., 2011).

Eccentric exercises are not beneficial in someone who has had a recent surgery or repair because in this instance we would not want to lengthen or stretch the muscle (Chepeha, 2020).

During eccentric exercises muscles are able to generate more force without working as hard (Roig, 2008). Compared to concentric exercises it was found that strength gains were bigger with eccentric exercises (Roig, 2008). This allows individuals to train with higher loads than they would be able to concentrically or isometrically. (Ryschon, 1997). 

 

Concentric Exercises

“The most popular form of resistance training is raising and lowering an external weight”

(McCardle et al., 2015)

The concentric portion is when the weight is being raised and the muscle is shortening while it develops force (McArdle et al., 2015) Concentric contractions are the most basic and common form of contraction that is used to increase muscle strength and mass. Concentric contractions have been found to produce less force than eccentric ones, in other words, the body can lower more than it can lift (Roig et al., 2008).

Concentric contractions are often used in combination with eccentric contractions because exercises usually consist of both (Schoenfeld et al., 2017). This allows an individual to gain the benefits of both types of contractions when resistance training if they choose. 

The following are examples of common exercises for the upper body and lower body that have a combination of eccentric, isometric, and concentric contractions. An explanation of which type of contraction occurs during each part of the movement will be described.

  • Bicep curl: The concentric portion of the exercise is when the elbow is bending up. While the elbow is bending up the muscle is becoming shorter. The eccentric portion is when the arm is straightening. While the elbow is straightening the muscle is lengthening again. The isometric portion happens when you hold the arm at a 90-degree angle and hold it in that position. At this time the muscle is held at a constant length and is working but not changing.

https: //fitblissfitness.com/2020/08/07/concentric-eccentric-isometric-tempo-what-does-it-all-mean/
  • Squat: During a squat, the eccentric portion of the exercise is when a person squats down and bends the knee. This is when the glute muscles that help extend the hip are lengthening. The isometric portion of the exercise is at the bottom of the squat and maintaining that position. The concentric portion of the exercise is when the knees and hips are straightening and extending the hips. 

Contractions

http:/ /coachrozy.com/friday/add-this-for-faster-40s-higher-jumps/

References

Chepeha, J. (2020, October 8). Therapeutic Strengthening [31-36]. eClass. https://eclass.srv.ualberta.ca/
Lorenz, D.; Reiman, M. (2011).The role and implementation of eccentric training in athletic rehabilitation: tendinopathy, hamstring strains, and acl reconstruction. International Journal of Sports Physical Therapy
McArdle, W. D., Katch, F. I., & Katch, V. L. (2015). Exercise physiology: Nutrition, energy, and human performance (8th ed.). Wolters Kluwer Health/Lippincott Williams & Wilkins.
Schoenfeld, B. , Ogborn, D. , Vigotsky, A. , Franchi, M. & Krieger, J. (2017). Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research, 31 (9), 2599-2608. doi: 10.1519/JSC.0000000000001983.
Taylor C. R. (1985). Force development during sustained locomotion: a determinant of gait, speed and metabolic power. The Journal of experimental biology, 115, 253–262. https://doi-org.login.ezproxy.library.ualberta.ca/10.1242/jeb.115.1.25
Roig M, O’Brien K, Kirk G, et al. The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British Journal of Sports Medicine 2009;43:556-568.

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Mar 21

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EXERCISE OF THE WEEK:
Slider Wall Push Up

Emilie’s pick for this week’s exercise is a slider wall push up. This exercise targets core stability as well as shoulder/scapular stability!
Wanting a harder variation? Try the above from the floor!

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above.

#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Mar 14

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✨ ASM Athlete Highlight ✨

This week marks 1 year post Achilles Tendon Repair for ASM athlete Alex!
Alex has been diligent with his rehabilitation program and has worked hard with the team at ASM. 
Alex is now mastering high level rehabilitation exercises and is returning to sport.
Great work Alex!!! 👏 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Mar 8

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🚺 INTERNATIONAL WOMEN’S DAY 🚺

Today we recognize all the amazing women that make-up our staff at ASM North and South! You all rock! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives #internationalwomensday

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Mar 6

Open
Strengthening Up The Chain

While the initial treatment plan following an injury might include basic strengthening exercises, it is important to eventually address the areas that are “ further up the chain”.

In other words, once progressed past the initial phases of injury, looking beyond the injury and targeting muscles groups that may be influencing and contributing to the injured area is crucial to maximize healing and return to performance.

Have you experienced an injury? Our team of physiotherapists, athletic therapists, occupational therapists, and kinesiologists are experts in helping you identify all the things contributing to your injury. Call us today for an assessment.
☎️ 780-229-0174  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 28

Open
EXERCISE OF THE WEEK:
Overhead Pallof Press 
(darn autocorrect in the video; our apologies!)

Koji’s pick for this week’s exercise is a pall-off press with an overhead variation. This exercise targets core stability as well as shoulder/scapular stability.

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above.
#yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

advantagesportmedyeg

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Feb 22

Open
EXERCISE OF THE WEEK:
Front foot elevated split squat 

Austin’s pick for this week’s exercise is the front foot elevated split squat. This excise targets single leg strength and stability, core strength, and balance.

Start your day off on an active note and give it a try! Remember to listen to your body when performing the above. #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 17

Open
Taping “How To”: Buddy Taping 👯‍♀️ 

Buddy taping refers to tapping an injured finger or toe to an uninjured/healthy one. The healthy digit thus acts as a digit act as a splint to support the injured digit and promote healing.

Stay tuned for more taping tutorials coming your way!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 15

Open
EXERCISE OF THE WEEK

Tannis’ pick of the week is: heel elevated back squats 🏋️‍♀️ 

This exercise is an excellent way to increase the depth of your squat and target your quadriceps muscles. In addition to this, it also allows activation of various hip stabilizers allowing for greater muscle group utilization. 

I don’t have a squat rack or not quite ready to use one? Try the above without any weight or hold a dumbbell as a goblet weight!
Don’t forgot to listen to your body when attempting the above! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 9

Open
EXERCISE OF THE WEEK - “Therapist pick edition”

Danielle’s pick for exercise of the week is:
Single Leg Lateral Ball Squat

This exercise is an excellent way of strengthening the hip stabilizer muscles in a dynamic way. The exercise works a combination of single leg strength, core stability, and balance to provide an excellent dynamic strengthening exercise! 
Remember to listen to your body when attempting the above!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 7

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Introducing: 
H Y P O P R E S S I V E S

Hypopressives utilize deep breathing and core activation to increase the strength of postural muscles, and help regulate the nervous system.

Hypopressves train and restore the deep core and pelvic floor function from the deepest layer inside out under low pressure.

Here’s how the Hypopressives technique has helped our clients over the years: 

💬 “Helped with postpartum recovery”
💬 “Find it helpful for back pain & chronic pain
Improved posture” 
💬 “Calming when feeling stressed”
💬 “Stopped peeing with coughs & sneezes”
💬 “Not afraid to jump on the trampoline with kids”
💬 “Run without fear of peeing”
💬 “Stopped living in fear of prolapse symptoms” 
💬 “Helped with period pain during menstruation”

Want to learn more?
Call us today!
780-229-0174  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy #hypopressives

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Feb 6

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We love hearing about our client and patient’s success! Hearing things like “I have progressed so much further than I ever thought it possible” is music to our ears! 👂 

At ASM, we pride ourselves on being an integral part of your rehabilitation journey! 

Call us today to book your assessment!
📞 780-229-0174

 #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Feb 3

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‼️ N E W • B L O G • A L E R T ‼️ 

We are now 1 month into New Year’s Resolutions. 
Are you looks for tips for long term success? 💁 ✅

Making a resolution or setting a goal is the first step in making a change to your lifestyle or behaviour. Goals can be big or small, short or long term and they can be geared towards creating a new habit or reducing one we already have. Whether you want to get more sleep, eat better, or be more physically active, your goals will be the stepping stones to get you on the right track!

Check out of website to read the full blog post on how you can remain successful with your New Year’s resolutions! #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Feb 2

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🌟 ASM SPOTLIGHT: INTRODUCING SYLYANNE 🌟 

Sylyanne Foo graduated from the University of Alberta with a Master of Science in Physical Therapy. Previously, Sylyanne completed a Bachelor of Science in Environmental Sciences with Distinction.
 
Sylyanne is passionate about working with clients of all ages and activity levels – she will take the time to understand how your injury is impacting your life and work with you to meet your own unique goals. Taking the time to set specific goals will allow her to appreciate what is important to you and to integrate rehab into your daily routine. Sylyanne’s goal is to empower each individual by helping you understand and manage your injury/condition and by providing tools and the latest evidenced-based treatment to aid in your own recovery. Her treatment style emphasizes education, manual therapy, exercise prescription, and self-management techniques, to optimize recovery. She is also determined in staying up to date with the latest evidence-based treatment through research and continuing education courses. Sylyanne has been fortunate enough to have experiences in acute care/ICU, community neurorehabilitation, geriatrics and orthopaedic settings throughout her education.
 
Outside of work, Sylyanne loves to spend time with her two senior dogs (Milo and Bella). Sylyanne enjoys different ways to stay active, such as running, hiking, biking, skiing and snowboarding, ice skating, and volleyball. Sylyanne also loves having a good brunch, spending time outdoors, and exploring different travel destinations. Her goals for 2023 is to complete a marathon and continue to be involved in the community through skating lessons and volunteering. 

☎️ Call today to book with Sylyanne!
(780) 229-0174

advantagesportmedyeg

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Jan 30

Open
MOBILITY • MONDAY

“Mobility Monday” is making a comeback this week to feature “Around the World”
Thoracic Rotation 🌎 

Get your week started with the exercise above to help improve the mobility of your mid back.

Remember to listen to your body when attempting the above. 👂  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 26

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We pride ourselves on providing the best possible care for our patients and clients 👥

Returning people to full function in their every day lives and increasing people’s quality of life is what we strive for 

We are so glad that we can help get people back to what they do!  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy

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Jan 24

Open
E X E R C I S E • O F • T H E • W E E K

This week we are featuring a thoracic rotation exercise that combines lower body and upper body mobility.
Get moving this week and give it a try!
Remember to listen to your body when attempting the above.  #yeg #yegphysio #yegphysicaltherapy #yeglift #yeghealthandwellness #yeghealth #yegathlete #edmontonlife #edmontonathlete #stalbert #stalbertphysio #stalbertfitness #physicaltherapy #physio #edmonton #yegsportmedicine #education #advantagesportmedyeg #athletictherapy #yegathletictherapy
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