How to Recover from an Injury FASTER with Eccentric Exercises – Hooper’s Beta Ep. 28

How to Recover from an Injury FASTER with Eccentric Exercises – Hooper’s Beta Ep. 28

Welcome back in everyone, I’m Dr. Jason
Hooper, doctor of physical therapy and orthopedic clinical specialist, and today
we’re going to be answering a viewer question. I thought this was an awesome
question about, like, why are we loading these injured tissues? So, today, in this
video we’re gonna talk about why we load our injured tissue, how we do it, and why
we focus on those eccentric motions. So when I first got this viewer question I
thought it was fantastic because it made me realize, yeah so much of the advice out
there for climbing is just, you know, you come in, you talk to like your
physician and they say “just rest, just rest for 2 weeks then get back to it.”
Whereas what we’re talking about here with this injured tissue is loading it.
So those are two very different strategies right? So the science behind
this is that loading and eccentric exercises performed in a healthy manner
can help with remodeling of the tissue, which can lead to long term functional
and structural improvements. So performing these healthy eccentric or
like “loads to the tissue” is a process of synthesis and degradation. You get that
degradation of that tissue when you’re doing the exercises but then you get
that net positive synthesis of collagen and other connective tissues after you
do the exercise. So the science behind why you want to load this tissue is
essentially saying that, by loading it and doing it in a safe manner, it’s going
to promote synthesis of the connective tissue to help remodel and heal your
tissue. Just resting it can help with healing as well because you’re giving it
time but you’re not promoting that net synthesis which is going to make the
tissue stronger. Now the reason I stress eccentric exercising so much is because
of research. Now to be fair there is some research that says that eccentric
training is no better than standard training, but there is a lot of research
out there especially for the extensors of the elbow and other areas of the body
that shows eccentric training not only helps reduce pain quicker but has better
outcomes in the long term. So we look at that as: okay sometimes it shows it
doesn’t have a huge benefit but a lot of other times it does. So if you look at
that in the big picture essentially what you’re getting is an exercise that has
little to no risk but the possibility of high benefit. So I love doing those eccentric exercises because the research supports that more often than not it’s
going to benefit that injured tissue. Alright so let’s break it down into how we
should actually be performing these eccentrics. So we’ll talk about the lowering
aspect or the actual eccentric part, the hold, our repetitions, and finally our
rest period. So first: the lower. The lower is simple, that’s the actual eccentric
portion. So a simple one is like elbow flexion. So as we let that resistance
lower down that’s the eccentric part, that’s the lengthening of the muscle
under a load. The concentric is shortening, eccentric is lengthening. I usually
say about a five-second lowering period is good for those eccentrics.
Okay so what about the hold that I mentioned? Right when I mentioned hold
it’s basically at the contraction at the top of the motion. so eccentric lowering
but when you come back up I may also mention to hold at the top. So that hold
helps to push out like those neo vessels that have kind of invaded that connective
tissue. So if you’ve had a tendinopathy you’ve had this issue for a
long time, our healing process isn’t working quite the way it should and we
get a lot of like invasion of these neo vessels in that tissue. The holding
that contraction at the top of it can help push those out, so it’s just another
factor that can boost your healing. Then we want to talk about reps.
Now reps is a hard thing because really all the research and the science talks
about reps being in relation to your rep max. It’s hard to
know your rep max especially if your tissue is injured, so what I go off of
with reps is usually fatigue. You want to find fatigue within eight to twelve
repetitions. If you can do way more than that that’s okay but if you’re finding
you’re fatiguing earlier than that especially if your tissue is injured I
recommend less weight so you’re not creating as much load on the tissue at
first. Now the important part I mentioned is the fatigue. So you should feel that
muscle burn within those eight to twelve repetitions. That muscle burn is huge
because that’s when you’re getting that hormonal
response and that increase in all those different properties flowing to that
tissue to help speed up the healing process. So they’ve been doing more
research with this especially since they’ve introduced more like blood flow
restriction type training were they looking at the rest period.
I recommend especially for healing tissue that you only rest for 30 seconds
between your sets, because they’ve shown that smaller rest period and then
getting that fatigue a second time is gonna really increase that hormonal
response. So you do your like say 11 reps, you feel that nice muscle burn, you set
your timer for 30 seconds, and you repeat it. You may not get all 11 before you
feel that muscle burn again. That’s okay. Getting that muscle burn again is really
gonna ramp up that hormonal response to increase healing. I usually say 3 sets of
that with just 30 seconds in between each set. So those are the parameters I
like to use for eccentrics especially if we’re healing. Now if you’re using
eccentrics for like strength training you can take a longer rest period between
them, because that rest you know you’re gonna be fatigued, you’re not gonna be
doing as many reps, you might be working on more endurance at that point, but
these are good protocols to go off of for most if not all of the exercises
that we’re talking about, especially for injury recovery. So be sure to check out
the show notes, I’m linking a bunch of articles in there that you can check out
yourself if you want more details. We’ll put some that show that hey it doesn’t
have a huge difference, we’ll put some that show more, we’ll put some that talk about
like the fatigue and that rest period, etc. I hope that was helpful in understanding
why we load that injured tissue, but make sure doing it in a safe manner. If you
found this informative please hit that like button and subscribe and until next
time: train, climb, send, repeat. I’m excited this is gonna be a good one
so good whenever I have that feeling it’s usually as terrible makes me hug a
million try welcome back trying to say that every
time welcome to our YouTube channel although I am super cool as a male may
have mentioned and I’m gonna tell you things and you should listen I don’t
think I need to do it again it’s not gonna come across as like a look at me
like I’m so special man but I really liked that one oh yeah now we’re getting
real tell me how you really feel about it I’m male so the question that I got
came in the form of like we’re sorry about so the question I got it makes
total sense when we so this question was fantastic because we do dang it this is
proven signs crushed it loved it mmm I like to be very fair and I like okay
should I start over remember I said it was gonna be terrible
oh hey you’re still here Jason they’re still watching oh yeah good to say
something cool so they like the videos and subscribe for more awesome content like and subscribe for more super sweet
Vidya so lame dude so much I loves pretty gay

9 thoughts on “How to Recover from an Injury FASTER with Eccentric Exercises – Hooper’s Beta Ep. 28

  1. Hey, cool topic and nice video !
    I was wondering if you have a recommendation of rest between sessions (Every day, a day in between etc) of rehab injuries to top of these recommendation ? 🙂

  2. Just found this channel and I'm blown away by the quality of the content! You're going to be big really soon.
    Also this video is very timely as I injured a flexor tendon just a couple of days ago. I was actually wondering when should I start loading the tendon. It still hurts to fully open and close my hand and it feels very weak to do so. Should I work through that pain as long as it's not too bad or should I wait until it's completely healed?

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