If you’ve been through physical therapy with us at Cohen Health and Performance — especially after an injury like a tendinopathy or surgery — there’s a good chance you’ve experienced the power of isometric exercises firsthand.
Isometric exercises are a unique and valuable tool we often incorporate into the rehabilitation process. Unlike traditional exercises where muscles actively lengthen or shorten, isometric drills involve maintaining a static position. The muscle remains engaged without changing length, helping it work safely and effectively during early stages of healing.
While these exercises can be surprisingly challenging, one of their biggest benefits is that they’re gentle on healing tissues. This makes them an ideal starting point for anyone recovering from soft tissue injuries like patellar tendonitis, Achilles strains, calf strains, or even surgical repairs. However, as with any aspect of physical therapy, it’s crucial that these exercises are only performed when appropriate for your specific injury.
Why Are Isometric Exercises Important in Physical Therapy?
Isometric drills offer several key benefits during the rehabilitation process:
- Reduced Pain Sensitivity:
Research shows that isometric exercises can help decrease pain around an injury. For many patients, this makes it easier to start moving again confidently and safely. - Muscle Strength Preservation:
When other forms of exercise aren’t possible due to injury limitations, isometric holds can help maintain muscle strength, preventing significant deconditioning during the recovery phase. - Joint Angle Specificity:
The strength gains from isometric exercises are specific to the joint angles in which they are performed. That’s why, in physical therapy, we tailor isometric drills to match the needs of each patient — whether you’re a gymnast requiring deep flexibility or a football player needing powerful joint stability. - Improved Joint Stiffness:
Building joint stiffness is vital for high-performance activities like running, cutting, and jumping. Isometrics play an important role in rehabilitating injuries to structures like the Achilles tendon, calf muscles, and more.
How We Use Isometrics at Cohen Health and Performance
Here’s a look at two isometric drills we commonly use in our physical therapy programs:
- Wall Sit with Heel Raise:
In this variation, the patient performs a wall sit while staying high up on their toes. This position strengthens the calf and Achilles tendons in a shortened position, while also loading the patellar and quadriceps tendons — critical areas for knee health. - Isometric Split Squat Hold:
When appropriate, we add a split squat hold to further strengthen the Achilles, calf, and knee tendons. This drill also builds valuable foot and ankle stiffness, setting the foundation for more dynamic athletic movements later in rehab.
We adjust the frequency and intensity of these drills depending on how sensitive the injured tissue is, ensuring that patients progress safely through their rehab journey.
Isometric Drills Are Just One Piece of the Puzzle
While isometric exercises are powerful, they’re most effective when combined with dynamic drills — exercises where the muscles lengthen and shorten through full ranges of motion. A well-rounded physical therapy program will gradually transition patients from static strength work to dynamic, sport-specific movements to ensure a full and confident return to activity.
If you’re currently dealing with a soft tissue injury like tendinitis, a calf strain, an Achilles injury, or even an upper body strain like a pec or bicep tear, we’re here to help. Our expert team can design a customized rehabilitation plan that helps you heal effectively and get back to the activities you love.
Need Help with Your Recovery?
At Cohen Health and Performance, we specialize in helping active individuals recover from injuries through expert-guided physical therapy and performance programs.
Contact us today to schedule an appointment or learn more about how we can help you!
