Eccentric Exercise for Tendinopathy
intermediate
10-15 repetitions. 3 sets. Perform daily for 12 weeks. Dumbbell or resistance bandSuitable For
Contraindications
- Avoid if you have acute tendinopathy with severe pain
- Do not perform if eccentric loading increases pain significantly
Benefits
- Promotes collagen synthesis and tendon remodeling
- Improves tendon load tolerance and capacity
- Reduces tendon pain and stiffness
- Prevents recurrence of tendinopathy
- Restores function and activity level
Eccentric exercise is the most evidence-based treatment for chronic tendinopathy. By loading the tendon while it is lengthening under tension, eccentric exercise stimulates tendon repair and remodeling. This approach has been extensively studied for Achilles tendinopathy, patellar tendinopathy, and lateral epicondylitis.
How to Perform
Perform the concentric (lifting) phase with your unaffected limb, then slowly lower the weight over 3-5 seconds with the affected limb. Start with a weight that causes mild discomfort (3-4/10 pain). Perform 3 sets of 15 repetitions daily for 12 weeks. Progress weight when pain decreases.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.