Photo by Gordon Cowie on Unsplash
Muscles serve as important decelerators and braking systems against external forces. The ability to “apply the brakes” is critical for injury prevention during physical activity, and it requires developing both eccentric and grip strength.
Eccentric strength refers to the ability of a muscle to control the lengthening phase of a movement, such as when the muscle controls the lowering of a weight. For example, stepping down off of a curb requires eccentric strength in the leg muscles. Practicing step downs is an excellent way to develop eccentric strength, with an emphasis on slowly lowering down. If stepping down from a curb is too challenging, beginners can start with a simpler version of the exercise by practicing without using steps.
The tibialis muscle, located in the lower leg, plays a critical role as a braking system for the lower leg. Strong tibialis muscles mean that individuals can abruptly stop if needed and flex their foot to prevent tripping. Practicing exercises that specifically target the tibialis muscle can help improve its strength and ability to act as a brake.
In addition to lower body strength, it’s also important to have upper body strength and grip strength to catch ourselves in case of a fall. Eccentric pushups are one exercise that can help develop upper body strength and the ability to slow down to recover from a fall.
By developing eccentric and grip strength, you can train muscles to serve as effective brakes, reducing the risk of injury during physical activity.
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