Eccentric Exercise Protocol
LifestyleStrong
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WikiRemedy surfaces community experience, not medical advice. Always consult a qualified health professional.
Time to effect
6–12 weeks
Effort level
high
Category
Lifestyle
Typical approach
Habit / practice
How it works
Eccentric loading produces greater tendon mechanical stimulus than concentric loading. Stimulates tendon collagen remodelling and improves tendon biomechanical properties. High mechanical strain triggers tenocyte repair responses.
Alfredson protocol: 3×15 reps twice daily, 7 days a week for 12 weeks — with pain during exercise being expected and acceptable. Painful loading is part of the mechanism. Physiotherapist guidance needed for correct technique.
Getting started
This is a lifestyle-based approach. Start gradually and consult a health professional if you have any concerns about suitability for your situation.
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WikiRemedy surfaces community experience, not medical advice. Always consult a qualified health professional.