Isometric Hold for Tendonitis
beginner
Hold for 30-45 seconds. Repeat 3-5 times. 2-3 times daily. None or light weightSuitable For
Contraindications
- Avoid if isometric holds increase pain significantly
Benefits
- Provides immediate pain relief for tendonitis
- Improves tendon load tolerance
- Can be performed during acute pain phase
- Prepares tendon for eccentric loading program
Isometric exercises have been shown to provide immediate pain relief in tendinopathy. By contracting the muscle without changing its length, isometric holds stimulate the tendon at a level that improves tolerance without aggravating the condition.
How to Perform
Position the affected muscle at a mid-range angle. Contract the muscle to about 70% of maximum effort without moving the joint. Hold the contraction for 30-45 seconds while breathing normally. Relax for 30 seconds and repeat 3-5 times.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.