Eccentric Exercise for Injury Prevention: Strengthen Your Muscles, Stay Safe

As we age, maintaining muscle mass is crucial for overall strength and injury prevention. After 30, we naturally lose 3-5% of muscle mass per decade, increasing the risk of falls and injuries. To counteract this, incorporating eccentric exercises—movements that focus on lengthening muscles—is key.

Unlike concentric exercises (which shorten muscles), eccentric exercises create more muscle fiber breakdown, leading to greater strength gains. Here are two effective ways to incorporate them into your routine:

1. Slow Negative Movements – When doing squats or bicep curls, slow down the lowering phase to at least three seconds. This enhances muscle engagement and control.

2. Step-Downs & Floor Exercises – Step down slowly from an 18” block, controlling the descent. For another challenge, kneel on the floor, rise onto your shins, then lower yourself back down over 3-4 seconds. Add weights as you progress. 

   
   

These simple yet powerful exercises not only build muscle but also enhance stability, helping to prevent falls and injuries as you age. Stay strong, stay safe!

Here is a video demonstrating both types of exercises:

Eccentric exercises to help prevent injury