A meta-analysis of 45 studies published in the Journal of Orthopaedic and Sports Physical Therapy has confirmed that eccentric training is the most effective exercise approach for preventing and rehabilitating tendon injuries. The analysis found that programs emphasizing slow, controlled eccentric contractions reduced tendon injury recurrence by 62 percent compared to standard rehabilitation protocols.
Physical therapists explain that eccentric exercises, which focus on the lengthening phase of muscle contraction, stimulate collagen remodeling within the tendon structure. Common examples include heel drops for Achilles tendinopathy and Nordic hamstring curls for hamstring tendon issues.
The findings are particularly relevant for runners, basketball players, and other athletes prone to overuse tendon injuries. Experts recommend incorporating eccentric exercises two to three times per week as a preventive measure, even for individuals not currently experiencing tendon problems.
