Building muscular strength can be done in a variety of ways. Generally, the load applied to a muscle should be challenging enough to promote cellular changes in the muscle itself. This concept, along with adequate rest, is foundational to increasing the amount of force a muscle can generate.
Concentric vs Eccentric
A muscle can generate force in several ways. This can be exemplified well within the context of the quadriceps and its role in extending the knee to a straightened position. When seated upright with the legs at rest, the knees are resting at approximately 90 degrees of flexion. Contracting the quad will elicit shortening of the muscle and the resultant action of knee extension. This type of motion, where the quad is generating force while shortening, is referred to as “concentric.” Alternatively, as the knee returns from an extending position back into a flexed position, the quad is contracting in an “eccentric” manner; meaning it is lengthening while generating force to control the motion.
Eccentric Strengthening
While there is nothing necessarily wrong or harmful with performing concentric strengthening, eccentric strengthening may offer additional benefits that can help to build strength. Generally, a muscle is able to tolerate a greater load when working eccentrically. This can allow for a greater challenge to the tissue to promote cellular changes in the muscle. Studies have shown that eccentric strengthening can improve the cross-sectional area, power, and strength of a muscle. They have also shown that the adaptations are specific to the training. For instance, training the leg to control lowering of the body, such as when descending stairs, can improve strength and control in the muscles responsible for this action to make this daily activity easier. This type of exercise can also be more tolerable for those who suffer from knee pain to allow for strengthening of the muscles around the joint without further aggravation of the painful structures.
Physical Therapy and Strengthening
Eccentric strengthening is often one component used in physical therapy for the reasons discussed above. A physical therapist may use this to train for specific movements, develop adequate control of a joint, and improve tissue healing & development.
If you are currently experiencing pain, physical therapy can provide some relief. A physical therapist will evaluate your specific symptom presentation to develop a comprehensive plan to best reduce your pain and improve overall function. Call Respire Physical Therapy at 703-671-1871 or click here to schedule an evaluation with a Physical Therapist today!
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