Strengthen to lengthen: Stop stretching and start strengthening.
Introduction
Last month we discussed static muscle stretching, looking at why we stretch, what benefits stretching has and what could be done better. In this month’s blog we look into more detail at what we could do differently and why.
As we are all aware, it is still a relatively common belief that stretching helps to loosen and lengthen muscles and is common place in the management of injuries. However, as we discussed, current evidence suggests that instead of stretching we should use eccentric training as a means of improving flexibility. Especially as it comes hand in hand with other benefits including; reductions in pain, disability and injury recurrence, as well as alterations in power and athletic performance.
What is eccentric training? The science bit…
Eccentric training has sparked a growing interest over the last decade, particularly in light of the recent literature that has taught us about sarcomerogenesis as a result of eccentric training. Basically, this means that eccentric training creates new muscle units in series and therefore, increases muscle length (similar to a train linking up and getting longer.) Additionally, because a greater volume of exercise can be done at less metabolic and cardiorespiratory cost, eccentric muscle work constitutes a promising training strategy, not only to improve your performance, improve muscle mass, but also to help maintain or restore your exercise capacity and quality of life.
An eccentric (lengthening) muscle contraction occurs when a force applied to the muscle exceeds the force produced by the muscle itself, resulting in the lengthening of the muscle while it is technically contracting (Lindstedt et al., 2001). Although not always obvious, eccentric muscle contractions are an integral part of most movements during sport and daily activities. Muscles contract eccentrically to support the weight of the body against gravity and to absorb shock or to store elastic recoil energy in preparation for concentric (or accelerating) contractions (LaStayo et al., 2003).
Nordic Hamstring Exercise: one example of how to train eccentrically.
The Nordic Hamstring exercise is a great way to strengthen the hamstring eccentrically; as we’ve said it can help to lengthen the muscle, increase the force it can produce and reduce the risk of injury. Eccentric exercises help prevent muscular injuries by improving the tissue’s ability to contract while lengthening. The hamstring is a very good example of this, the muscle is taught to be strained during the lengthening phase (the same way we use it sprinting). Have a watch of the video to see how to do the Nordic Hamstring exercise.
A similar approach can be taken to any muscle! A systematic review published in 2012 found that eccentric loading increases range of motion or increased the fascicle length (or both). It did not matter what joint or what muscle group was studied, the findings were the same.
So, why should you choose eccentric training?
Eccentric training will not just increase your range of motion and lengthen the muscle, it will also strengthen the tissue so it can create more force at a greater angle. This doesn’t just benefit performance but also reduces your risk of injury.
Stay healthy and keep moving,
Movement Moguls
References:
Blazevch A (2019) Adaptations In The Passive Mechanical Properties of Skeletal Muscle To Altered Patterns Of Use, Applied Journal Of Physiology.
LaStayo P. C., Woolf J. M., Lewek M. D., Snyder-Mackler L., Reich T., Lindstedt S. L. (2003). Eccentric muscle contractions: their contribution to injury, prevention, rehabilitation, and sport. J. Orthopaedic Sports Physical Therapy.
Lindstedt S. L., LaStayo P. C., Reich T. E. (2001). When active muscles lengthen: properties and consequences of eccentric contractions. News Physiol. Science.
O’Sullivan K, McAuliffe S & DeBurca N. (2012) The effects of eccentric training on lower limb flexibility: a systematic review. British Journal of Sports Medicine.