“Isometric moves such as planks can reduce pain”
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In my last column, I explained why isometric exercises – which involve squeezing and holding a muscle in a fixed position – are especially effective at lowering blood pressure. Since then, I have started incorporating them into my own workouts. This got me wondering: do these exercises offer any other benefits?
As it turns out, yes – and some were unexpected. Isometric moves such as planks (pictured) and wall squats can reduce pain, prevent injuries and enhance fitness in a surprisingly efficient way. In fact, most people could probably benefit from adding them to their workout routine.
One of the clearest advantages of isometric moves is that they build strength without much movement, making them less physically taxing than more dynamic workouts. And they are effective: a review found that 42 to 100 days of isometric training increased muscle strength by up to 92 per cent.
Those strength gains can also be quite targeted. Athletes often use isometric exercises to get stronger at the toughest part of a movement, such as the bottom of a squat. This can improve their overall performance, with researchers discovering that isometric training increased endurance more than a jumping-focused workout.
Because they are gentler on the body, isometric exercises can also easily be tacked onto the start or finish of your regular workout, helping you squeak out extra gains. They are especially great warm-ups, with studies finding they reduced post-workout muscle soreness without affecting running performance. That is in contrast to static stretching, which had no effect on muscle soreness and actually impaired performance.
Adding a few isometric moves to your warm-ups may also help prevent injuries. While eccentric workouts – which emphasise slow, controlled movements in the lowering phase of an exercise – are commonly used to prevent hamstring injuries in football players, isometric exercises are more effective, according to research.
It isn’t clear why, but it could be that isometric moves “wake up” signalling pathways between nerves and muscles, making the latter more responsive during exercise. This may help correct muscle imbalances, a common cause of injury.
The benefits aren’t exclusive to athletes, either. A review this year showed isometrics significantly reduced pain and strengthened muscle in people with knee osteoarthritis. Because they are low-impact, these exercises are ideal for beginners or people with limited mobility due to injuries.
Given their benefits, isometric exercises have earned a regular spot in my workout routine. And, because they don’t require any equipment or jumping, I can do them almost anytime, anywhere.
Grace Wade is a health reporter for New Scientist based in the US
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