Your secret weapon against knee pain

Those who come into my programme will soon learn, that I love an isometric.

In this blog I will explain what an isometric is, how I use them for injury prevention and rehabilitation, and how you can use them to bulletproof your body.

So what is an isometric?

An isometric exercise is a type of exercise where the muscle generates force without changing length, and no visible movement occurs at the joint.

In simple terms:

You're holding a position under tension, rather than lifting or lowering a weight.

In training, this could be:

• Holding the bottom of a split squat

• Pausing halfway through a pull-up

• Bracing your core in a plank

You're building strength by staying still.

There are many ways in which you can use this type of training, but today I will be talking about 'extreme isometrics'.

Sounds pretty brutal right, well it sort of is, but I have found the benefits to be so positive that I just can't leave them out of my programmes.

So what is an extreme isometric?

Extreme isometrics are exercises where you hold a tough position, like the bottom of a split squat for a long time, usually 1 to 5 minutes. You are not just sitting there passively. You can actively use muscles that you want to target whilst you are down there.

What are the GENERAL benefits?

• They build muscle and strength by keeping your muscles under tension for a long time.

• They help grow more muscle fibres.

• They’re less tiring on the brain and nervous system than other strength training methods.

• They make tendons stronger and springier, helping you move better and avoid injury.

• They especially target fast-twitch muscle fibres (the ones responsible for strength and power).

• Great for older adults to stay strong and athletic

Why do I like them for injury rehabilitation, especially knee pain?

• When you have knee pain, movement often causes the pain. With an isometric you can find a position that allows the muscles to work without movement, and therefore without causing pain.

• When you have knee pain, you will subconsciously avoid some movements. With an isometric you can put people in exactly the right position to activate the exact muscles that are needed for their recovery. For example, if I wanted to quads to work, I would tell you to put all of the weight in the middle of your foot and imagine you were pushing the ground away whilst staying still. If I wanted more calf work, I may ask you to lift your heel.

• When you first move into the isometric position, you will use the muscles that your body favours for this position. After 30 seconds these muscles will fatigue, and you will need to find another solution. This forces your body use other muscles to hold the position, and this cycle continues until you can't hold the position anymore. But why is this important?

• The muscles that have been injured in the past or that are around the injury site will be the muscles that your body didn't initially favour, but that will come to the party after the first 30 seconds. So think of it as an 'activation exercise' of the injured muscles. This will teach the body that it is safe to use these muscles, and the nervous system will use them more readily day to day.

• It gives your body more movement options, and more strategies to use when performing movements. This increases the ability to perform certain activities for a longer time, and reduces the risk of injury from overuse of certain muscles.

How to Introduce Isometrics into Your Programme

It's pretty simple really. If you are trying to bulletproof your knees here is what I would do.

• Find a pain free position in a split squat.

• At the end of your weights session try and hold it for 30 seconds each side.

• Then try and add 15 seconds per session.

• Try and build to 3 minutes per side over time.

• When you have mastered this and if you want more, go back to 30 seconds and add some weight.

Final thoughts

Extreme isometrics are tough, but if you commit to them you actually end up loving them in a weird/sick kind of way. When you get to the 3 minute mark you actually feel quite euphoric, and the sense of achievement is awesome.

They also properly bulletproof you. I have never found a method that makes certain body-parts feel so good!!

Try it, you might like it. Go to a happy place when you are there!!!

What been happening at Razor Performance

4 new starters in the last 2 weeks, all with slightly different problems to solve which is exactly how I like it, but all with some old injuries that we need to overcome and bulletproof first. Excited for all of them!!!

A client is off on a stag doo this weekend 8kgs down from when we started. Weight loss was a small part of the main goals but it's nice to look good on the beach. We have also returned to running over the last 2 months with a view to be able to run an enjoyable 10k by the end of the block.

My young rugby playing prodigy has been offered a national one contract following a shoulder operation, which is amazing. I received a wonderful email from his mum about his progress, and frankly, thats what I do this for.

Final phases of Ironman prep incoming for my London Marathon hero, which is a huge challenge for him, but a lifelong dream. This is especially exciting because when we met he had completely fallen off the wagon, and was doing absolutely nothing due to injury.

A sub 50 minute 10k is the aim for my old mate and client, which I think is hugely achievable for him, watch this space.

Not forgetting all of my other amazing clients who are returning from injury, getting stronger and healthier, and pushing their bodies above anything they previously thought possible.

If you need help...

If you are stuck with an injury, or just have not trained like yourself in years

That nagging feeling you could be so much better will not go away on its own.

Let us have a chat.

I offer a free 30 minute Zoom training audit for anyone reading this. No pressure. No pitch. Just a clear look at your training and how I would do it differently.

👉 Book yours here: https://calendly.com/razorperformance/30min

Use it to finally get moving again. Or just get confirmation you are on the right track. Either way you will leave with value.