“Isometric Strength Training for Joint Problems Sufficient?”
If concentric and eccentric strength training causes someone's joints to crack and feel like something moved out of place on every single full range of motion repetition can they safely just do isometric strength training until they develop enough muscle strength so their joints do not feel like they go out of place anymore or are they obligated to include concentric and eccentric strength training and just ignore the cracking and out of place feeling until it gets better.
It seems to usually happen in the middle of the range of motion but they can not seem to avoid the symptom by partial range of motion concentric and eccentric strength training because the exact spot where this happens seems to be at a different joint angle each time.
The symptom will happen during activities of daily living. The symptom usually seems to happen more often when the person moves against little or no added force then when they move against high resistance
The symptom can be somewhat avoided by isometric strength training, active static stretching and passive static stretching because it only cracks once on the way to the new joint angle then does not happen anymore once they make the joint stationary
Often people confuse isometric strength training and static stretching. I want to emphasize that I am not talking about just doing more passive static stretching as an excuse to avoid strength training when I ask about this.
Assume the person already does passive static stretching and is trying to decide what type of strength training to add to this so their joints stop feeling like they move out of place.
I am looking for a general principle that applies to most joints not a exercise program for a single joint.
It seems to usually happen in the middle of the range of motion but they can not seem to avoid the symptom by partial range of motion concentric and eccentric strength training because the exact spot where this happens seems to be at a different joint angle each time.
The symptom will happen during activities of daily living. The symptom usually seems to happen more often when the person moves against little or no added force then when they move against high resistance
The symptom can be somewhat avoided by isometric strength training, active static stretching and passive static stretching because it only cracks once on the way to the new joint angle then does not happen anymore once they make the joint stationary
Often people confuse isometric strength training and static stretching. I want to emphasize that I am not talking about just doing more passive static stretching as an excuse to avoid strength training when I ask about this.
Assume the person already does passive static stretching and is trying to decide what type of strength training to add to this so their joints stop feeling like they move out of place.
I am looking for a general principle that applies to most joints not a exercise program for a single joint.
Male | 40 years old
Complaint duration: About 6 months to 3 years
Medications: Ibuprofen
Conditions: Loose Cracking Joints
5 Answers
Isometric strength training can be a safe and effective way to build muscle strength and joint stability without the discomfort associated with concentric and eccentric movements. It can help improve muscle activation and joint stability, potentially reducing the sensation of joints feeling out of place. However, for comprehensive strength development, incorporating some level of concentric and eccentric training is generally recommended once the joints are more stable.
It’s important to consult with a healthcare professional or physical therapist to tailor a program that addresses specific needs and ensures safety.
It’s important to consult with a healthcare professional or physical therapist to tailor a program that addresses specific needs and ensures safety.
For individuals experiencing joint issues during concentric and eccentric movements, prioritizing isometric strength training can be a viable strategy. Isometric exercises can enhance muscle strength without exacerbating symptoms like cracking or misalignment. Gradually integrating concentric and eccentric training as joint stability improves, guided by a healthcare professional, is advisable. The focus should be on building strength and stability while minimizing discomfort. Isometric training, combined with appropriate stretching techniques, can provide a foundation for joint health and function, ultimately aiding in alleviating symptoms during daily activities. Regular monitoring and adjustments to the training regimen may be necessary for optimal results.
To be honest, this is a very specific situation and is difficult to answer anything other than generally. I think it'd be best for you to get with a PT to be assessed and make a specific plan for your situation. I'm curious if your symptoms are just the sensation that joints are moving or is there also pain associated with this?
Having said that, I think isometric strength training could be very beneficial for a strengthening program where you are limited with range of motion. You can create an isometric hold in a variety of ranges as well. Other things to consider is the load in which you are using for the isometric exercise.
Other ways to incorporate concentric strengthening are to perform in partial range of motion. For example with a bicep curl. Let's say it's painful to go from fully extended elbow to fully flexed elbow. You could start the exercise at fully extended elbow and only curl halfway up for some reps. Then you could start at 90 deg flexed elbow and curl to fully flexed.
Other great strengthening, that are low-impact on joints is aquatic exercise. The use of different floatation devices as added resistance can really build up muscle strength as well.
Having said that, I think isometric strength training could be very beneficial for a strengthening program where you are limited with range of motion. You can create an isometric hold in a variety of ranges as well. Other things to consider is the load in which you are using for the isometric exercise.
Other ways to incorporate concentric strengthening are to perform in partial range of motion. For example with a bicep curl. Let's say it's painful to go from fully extended elbow to fully flexed elbow. You could start the exercise at fully extended elbow and only curl halfway up for some reps. Then you could start at 90 deg flexed elbow and curl to fully flexed.
Other great strengthening, that are low-impact on joints is aquatic exercise. The use of different floatation devices as added resistance can really build up muscle strength as well.
You can build strength doing isometric exercises if this is more comfortable for you/your knee. Isometric exercises are effective for strength training and due to the increased time under tension with isometric exercises you often recruit more muscle fibers. I would recommend performing closed kinetic chain isometric strengthening exercises for your legs at varying knee angles to load the joint as well as the muscle/tendons (ie. weight bearing exercises holding position with knee slightly flexed and at increasing angles up to greater than 90 deg if tolerated-- examples: wall squat, spanish squat, chair to hover). While you work your quads isometrically don't leave out working the other muscles that support your knee (glutes, hamstring, and gastroc), many of these exercises do not require large knee movements but still will load the joint and improve stability and load distribution during activities. Two of my favorites are loaded standing heel raise and the deadlift (perform deadlift from hang position to knees for nice posterior chain work with minimal knee motion). Additionally, working your balance with your knee straight and flexed will improve your body's reaction and overall stability. Eventually you will want to incorporate some isotonic exercises (concentric and eccentric motion) as these are the functional movement patterns we go through everyday with stairs and getting up from chairs.
Isometric exercises are definitely a good option. Concentric and eccentric exercises do not have to be included with the exercise program, and should probably be put on hold until the muscle groups gain more strength to protect the involved joints.
