30 Seconds SummaryTraining Strategies for Rehabbing Injuries
- Training injuries often occur from inflammation or tearing of muscles or connective tissues, necessitating time off for tissue regeneration.
- Eccentric Resistance Training (ERT) focuses on the eccentric part of an exercise, using lighter weights and higher frequencies to isolate and strengthen injured areas gradually.
- ERT has been shown to be effective in rehabilitating injuries like Achilles tears and patellar tendonitis by creating micro-traumas that lead to stronger muscle fibers.
- Heavy Slow Resistance Training (HSRT) improves upon ERT by incorporating slow movements throughout the entire lift, including eccentric, isometric, and concentric phases, potentially offering more comprehensive tissue healing.
- HSRT is typically used with heavier loads and compound exercises, making it appealing for serious lifters aiming for quicker returns to heavy training.
- Studies have indicated that HSRT might provide better tissue and tendon regeneration and greater user satisfaction compared to ERT.
- Additional recovery aids outside the gym, such as massage, cryotherapy, and electro-stimulation, can enhance recovery by reducing pain and improving mobility, although they can be costly.
- Choosing between ERT and HSRT depends on the injury's severity and the individual’s response to load; lighter ERT might be suited for more painful, acute injuries, while HSRT can be better for less severe injuries or during later rehab stages.
Biolayne
Andres Vargas
