This may cause the brain to limit range of motion at a previously damaged joint in the form of muscle spasm and/or pain. Without proper rehab, the maps can remain altered, even after the tissues have healed. Injury can distort the information being sent, and inactivity will generally make matters worse.

The nervous system receives real-time information from these mechanoreceptors, so it can continually update the maps. Apply stress to the bone (but not enough to break it), give it time to recover and adapt, and the body will make the bone stronger to directly oppose the force that was applied. This is also why a part of recovery from osteoporosis is weight-bearing exercise. This follows the same principle as Wolff’s Law, which explains how bone tissue is laid down along lines of stress. Stress to these tissues stimulates them to rebuild along the lines of stress. Normally, the muscle fibers, ligaments, etc, run in a specific direction(s) that is most effective at resisting and/or producing forces. Tissues need some level of stress to remodel and fully heal. Consider seeing a PT if you are unsure which pain signals you’re experiencing). Pain is one indication that you are exceeding this level (but not always, especially in regards to chronic pain. Your body will give you feedback about what intensity is safe or not. They are safe in almost any situation unless you have broken and displaced bones (in which case you should be going to the hospital instead of reading this). Performing an isometric will give you the most control on how much stress is applied to healing tissue. When rehabing, it is important to produce a level of tension that is just below the tissue’s current capacity. While tissue is healing, its ability to handle tension is temporarily reduced. Because muscles are weaker in their lengthened or shortened state, injuries often happen when a joint is working at these extreme end ranges. You are stronger doing a deadlift off of a rack/blocks than doing a deadlift off of the floor. For example, our muscles are strongest at mid-range. Our tissues have different capacities depending on the position a joint is in. Provide a safe way to remodel any damaged/healing tissueĬommunicate information to your brain/nervous systemĪt a basic level, injuries happen when a force placed on a tissue exceeds its capacity to handle it. Why Do Injuries Happen, and How Do Isometric Exercises Help? A concentric contraction is when the muscle produces tension while shortening.Īn eccentric contraction is when the muscle produces tension while lengthening.Īn isometric is when a muscle contracts but does not change in length.

Full body isometric workout