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We often can start strength training a lot earlier in your recovery than you expect.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n\n
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In this blog we are going to clarify the different types of strength exercises\u00a0 that you may be<\/span> prescribed. Some of which may sound familiar if you have had a past injury & carried out a\u00a0<\/span>structured\u00a0rehab\u00a0program\u00a0with\u00a0a\u00a0physio.<\/span>\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n\n
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Types\u00a0of\u00a0strength\u00a0exercises:<\/span>\u00a0<\/span><\/strong><\/div>\n<\/div>\n<\/div>\n\n
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Isometric:<\/span><\/em>\u00a0Contracting\u00a0a\u00a0muscle\u00a0against\u00a0a\u00a0force\u00a0without\u00a0the\u00a0muscle\u00a0changing\u00a0length\u00a0i.e\u00a0staying<\/span>\u00a0<\/span><\/div>\n<\/div>\n\n
in\u00a0a\u00a0fixed\u00a0position.\u00a0An\u00a0example\u00a0is\u00a0a\u00a0wall\u00a0squat\u00a0hold\u00a0for\u00a030\u00a0secs.\u00a0This\u00a0form\u00a0of\u00a0strengthening\u00a0is<\/span>\u00a0<\/span><\/div>\n<\/div>\n\n
good\u00a0within\u00a0the\u00a0early\u00a0phase\u00a0of\u00a0recovery\u00a0to\u00a0maintain\u00a0strength\u00a0&\u00a0create\u00a0nervous\u00a0system\u00a0changes.<\/span>\u00a0\u00a0<\/span>\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n\n
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Eccentric:<\/span><\/em>\u00a0<\/span>These\u00a0exercises\u00a0are\u00a0when\u00a0the\u00a0muscle\u00a0is\u00a0working\u00a0against\u00a0load\u00a0whilst\u00a0it\u00a0is<\/span>\u00a0<\/span><\/div>\n<\/div>\n\n
lengthening.\u00a0For\u00a0example\u00a0during\u00a0a\u00a0push\u00a0up\u00a0you\u00a0may\u00a0push\u00a0yourself\u00a0away\u00a0from\u00a0the\u00a0ground\u00a0for\u00a01<\/span>\u00a0<\/span><\/div>\n<\/div>\n\n
second (concentric), then the eccentric part is slowly lower yourself towards the ground for 4 seconds using the pectoral or chest muscles eccentrically. This type of strengthening increases the ‘time under tension’ and helps activate our fast twitch fibres. <\/span><\/div>\n