Athletes often experience a variety of injuries throughout their active careers. Most muscle and tendon injuries result from eccentric muscle contractions and inadequate warm-ups.
First of all, it’s important to understand that there are three different types of muscle contractions. Since one particular type is responsible for most muscle and tendon injuries in sports, knowing the difference is essential.
1. Concentric Muscle Contraction:
Occurs when the muscle shortens while contracting.
For example, when performing a leg curl or a biceps curl.
2. Isometric Muscle Contraction:
Occurs when the muscle contracts without movement.
For example, holding yourself in the top position of a chin-up without moving.
3. Eccentric Muscle Contraction:
Occurs when you extend a limb while the muscle is still under tension.
For example, when lowering a barbell during a biceps curl and using your biceps to slow the descent (a negative repetition).
Eccentric contractions often occur when a weight is too heavy, and you try to lower it carefully.
Muscle injuries most commonly occur during eccentric contractions, since these usually happen when the muscle is overloaded (for example, performing negative repetitions with excessive weight).
However, this doesn’t mean you should avoid negative repetitions altogether. They are actually one of the best methods to build muscle strength and size — as long as they’re done safely.
Never let a weight drop freely or lower it much slower than you lift it, as this can lead to serious joint injuries.
Muscle soreness is also technically an injury, but it’s a minor one. It is not only caused by lactic acid buildup. When a muscle is sore, it contains many tiny microtears, which usually heal within 72 hours. These small injuries are spread throughout the muscle and typically do not cause pain until about 24 hours after your workout.
Once healed, the muscle becomes stronger and more resilient.
If you feel pain during or immediately after exercise, or experience a sharp pain in one specific spot, it’s likely not just soreness but a muscle or tendon strain.
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