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Isometric exercises are often used in sports, conventional physical activity, and rehabilitation. They involve the static contraction of a muscle without any visible movement in the angle of the joint. The term isometric comes from the Greek words isos (equal) and -metria (measuring), indicating that the length of the muscle and the angle of the joint remain constant during these exercises. While isometrics can be incorporated into a strength training regimen, the question of whether they are considered AROM (active range of motion) is a subject of debate among physical therapists. Some argue that AROM refers specifically to dynamic movements that increase strength through a full range of motion, while others contend that isometrics can also lead to strength gains, particularly in less provocative positions.

Isometrics can be used to strengthen muscles in less provocative positions, and can be particularly useful for those with tendinopathy

Isometrics can be used to strengthen muscles in less provocative positions and can be particularly useful for those with tendinopathy. Tendinopathy is a persistent condition characterised by tendon pain and loss of function due to mechanical loading. It affects both sedentary and active individuals and accounts for 30% of all musculoskeletal conditions seen in general practice.

Isometric exercises are a form of static strength training where muscles are contracted but do not change length. For example, a plank is an isometric exercise where the muscles in the core, legs, and upper body are contracted to hold the body up. Isometrics are ideal as low-impact exercises that require limited space and may aid in injury recovery. They can be particularly useful for those with tendinopathy as they can help rebuild strength and muscular endurance in injured areas while protecting the tendons from further damage.

Research suggests that isometric exercises can be effective in reducing pain and improving functional disability in tendinopathy. A study by Rio et al. (2015) found that isometric exercises induced analgesia and reduced inhibition in patellar tendinopathy. The same authors conducted a follow-up study in 2017, which showed that isometric exercises were more analgesic than isotonic exercises for patellar tendon pain. Additionally, isometrics can be used as part of a progressive loading programme, which may be beneficial for selected individuals with tendinopathy.

However, the effectiveness of isometrics in tendinopathy management is still under investigation, and conflicting results have been reported. A study by Holden et al. (2019) did not find any analgesic effect of isometrics in patellar tendinopathy. Another study by Stasinopoulos et al. (2017) found that a combined programme of isometric and eccentric-concentric exercises was more effective than isolated eccentric or eccentric-concentric exercises in lateral elbow tendinopathy.

While isometrics can be beneficial for tendinopathy, they should be progressed to isotonic exercises to recover muscle function over a full range of motion. Isometrics are a great option to start exercising when isotonic exercises are too painful, but the goal should be to move to isotonic exercises as soon as the patient can tolerate them. Isometrics can be a useful tool in tendinopathy rehab, especially in the initial stages, but they should be combined with other treatments for a comprehensive approach.

Isometrics can be incorporated into a wider training regime, such as a plyometrics regime

Isometrics can be used in combination with plyometrics to improve overall performance. For example, an isometric plank can be incorporated into a plyometrics regime. Additionally, when performing a dynamic movement, certain muscle groups can work isometrically to support the dynamic action. For instance, holding a dumbbell while performing a squat will result in the arm action being relatively isometric, while the leg action remains dynamic.

Isometrics can also be used to strengthen a particular phase of an exercise that is more challenging to perform. This is known as a "sticking point". For example, in a heavy back squat, an isometric hold can be adopted at the lowest position to strengthen the lifter's ability to hold the weight there and eventually lift more easily from this position.

Furthermore, isometrics can be used as a preparatory action to generate power for subsequent dynamic movements. This is known as an isometric preload. For example, a boxer may bend their lead leg and position their torso over it, resulting in equal forces between the upward force of the bent leg and the downward force of the torso. The boxer can then throw a lead hook from this position, channelling the forces from the isometric preload to increase the power of the punch.

When combining isometrics and plyometrics, one approach is to use a contrast training format to capitalise on post-activation potentiation (PAP). This involves performing an isometric contraction before a plyometric exercise to temporarily enhance muscle performance and create a contrast between the two types of exercises, thereby enhancing the benefits of each. For example, one can perform an isometric squat followed by a countermovement jump, working the quadriceps muscles in both an isometric and plyometric manner. Another approach is to do them in a circuit, performing a series of isometrics followed by a series of plyometrics.

It is important to note that the effects of combining isometrics and plyometrics may vary depending on individual goals and training programs. Additionally, stronger athletes tend to respond better to contrast training than weaker ones, so it may be beneficial to master the individual exercises before combining them.

Isometrics can be used to improve the body's ability to apply power from a static position

Isometrics, also known as static strength training, are exercises that involve the static contraction of a muscle without any visible movement in the angle of the joint. Isometrics can be incorporated into a strength training regime to improve the body's ability to apply power from a static position.

The three main types of isometric exercises are isometric presses, pulls, and holds. Isometric presses are fundamental to the body's ability to perform subsequent power movements. An example of this is a person getting up off a chair. They first raise their posterior off the chair and then perform a pressing action downwards on their bent legs. As the bent legs resist the downward force upon them in equal measure, an isometric press is generated. From this point, the person then straightens and stands up.

Isometric exercises can be performed by holding a static position under tension. For example, in a plank or wall sit, the muscles are working, but not actively changing length. Isometrics can also be performed by pushing or pulling against another part of oneself, which pushes or pulls back with equal force, or by pushing or pulling an immovable object, such as attempting to pull a fixed, immovable bar upwards.

Isometric exercises are rarely used in isolation and are usually incorporated into a wider training regime. For instance, an isometric plank may be incorporated into a plyometrics regime. Additionally, when a subject performs a dynamic movement, supportive muscle groups can work isometrically. For example, if a person squats while holding a dumbbell in front of their chest, their arm action will be relatively isometric, while their leg action will be dynamic.

Isometric exercises can be beneficial for individuals recovering from injuries or dealing with conditions like arthritis, as they allow for muscle strengthening without putting undue strain on joints. This can lead to reduced pain and improved physical function.

Isometrics can be used to improve the body's ability to maintain a position for a period of time

An example of an unweighted isometric exercise is holding a crouched position. In this case, the individual is working against their own body weight to maintain the position. On the other hand, a weighted isometric exercise could involve holding a barbell in a fixed position during a bench press, neither pushing it upwards nor allowing it to descend.

Isometrics are particularly useful for improving strength within a specific range of motion. For instance, in a heavy back squat, an individual might adopt an isometric hold at the lowest point of the squat. This helps strengthen the lifter's ability to hold the weight in that position, making it easier to lift the weight from there over time.

Isometrics can also be used as a form of rehabilitation. They help maintain strength and promote recovery in cases of injury or immobilization. Additionally, isometrics have been studied for their potential in preventing muscle atrophy in astronauts due to their effectiveness in promoting muscle growth.

In summary, isometrics are a valuable tool for improving the body's ability to maintain specific positions, especially when incorporated into a wider training regime. They can enhance strength within a particular range of motion and have applications in both athletic performance and rehabilitation.

Isometrics can be used to prepare the body for subsequent power movements

Isometric presses are also used to aid explosive power movements in sports such as boxing. Here, the boxer may bend their lead leg, positioning their torso and its respective body weight over it, so there are equal forces between the upward force of the bent leg and the downward force of the torso. The boxer then throws a lead hook from this position, and the forces from the isometric press are channelled into the punch, increasing its overall power.

Isometric training is rarely used by itself and is usually incorporated into a wider training regime. For example, an isometric plank may be incorporated into a plyometrics regime. In addition, when a subject performs a dynamic movement, supportive muscle groups can work isometrically. For instance, if a person squats while holding a dumbbell in front of their chest, their arm action will be relatively isometric, while their leg action will be dynamic.

Isometrics can also be used to improve performance in sports such as skiing. Although a pure isometric action is rare in this sport, as there is some dynamic movement, isometrics can be said to be involved in and supportive of the overall skiing action.

Isometric training is used in sports, conventional physical activity, and rehabilitation. It is known that the length of the muscle at the moment of contraction is a determinant of strength levels. Isometrics can be used to strengthen the body in less provocative positions, and they have been found to have an analgesic effect in tendinopathy patients.

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