Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)

Most injuries happen during the “braking” phase: eccentric (or negative) training teaches muscles to control the descent, protecting tendons and joints. Here are 3 fundamental exercises to get started.

• What it is: An eccentric contraction is when a muscle works by lengthening under load (e.g., the descent phase of a squat, or landing while running).
• Why it’s vital: It trains your “brakes.” A muscle that is strong at pushing (concentric) but weak at braking (eccentric) is the perfect condition for an injury.
• Benefits: It strengthens tendons (much more than concentric work), improves control and joint stability.
• Exercise 1: Eccentric Heel Drops: useful for the Achilles tendon and calves.
• Exercise 2: Nordic Hamstring Curls: to prevent hamstring tears.
• Exercise 3: Controlled Descent Squat: protection for the knees and quadriceps.

Getting Stronger Doesn’t Just Mean Pushing: It Means Knowing How to “Brake”

When we think of strength, we think of one thing: the push. The lift. The phase when the muscle contracts and overcomes gravity. We celebrate acceleration, the ascent, the explosion.

But what good is a Ferrari that goes 0-to-100 in 3 seconds if it has the brakes of an old Fiat 127? You might have a “little” problem on the first hairpin turn.

The same thing happens in our body. We focus for years on how to get stronger at pushing (the concentric phase), and almost completely ignore the most important training for prevention: learning to brake (the eccentric phase).

Most running and sports injuries don’t happen when you push, but when you land. When you run downhill. When your body has to absorb impact. That’s where the “brakes” fail.

What Is Eccentric Strength and Why Is It Key for Preventing Injuries

It’s very simple. Every movement has two phases:

1. Concentric: The muscle shortens to create movement (e.g., lifting a weight, climbing a step).
2. Eccentric (or “negative”): The muscle lengthens under tension to control the movement (e.g., lowering the weight slowly, stepping down from a step).

Running downhill? That’s a brutal eccentric workout for your quads. Landing on every single step? That’s an impact your Achilles tendon has to eccentrically brake.

Science has shown that specifically training this “negative” phase not only builds strength, but restructures and strengthens tendons much more effectively than any other type of training. It’s the most powerful “pre-habilitation” (Prehab) that exists.

3 Eccentric Exercises Every Athlete Should Add to Their Routine

All it takes is 10 minutes, 2-3 times a week, where you must think of only one thing: “the descent must be slow, controlled, almost agonizingly so.”

1. Eccentric Heel Drops (for the Achilles Tendon)

• Perché: It’s the number one exercise, validated by thousands of studies, for the prevention and rehabilitation of Achilles tendinopathy.
• Come si fa:
  1. Stand on the edge of a step or platform, on the balls of your feet.
  2. Push up with both feet to rise onto your toes (easy concentric phase).
  3. Now, shift all your weight onto one foot.
  4. Very slowly (count 3-5 seconds), lower that heel below the level of the step, stretching the calf and tendon.
  5. Rise back up with two feet. Repeat.
• Volume: 3 sets of 10-15 (slow!) reps per leg.

2. Nordic Hamstring Curls (for Hamstrings)

• Perché: It’s the most effective exercise for eccentrically strengthening the hamstrings. It prevents the tears and strains typical for those who sprint.
• Come si fa:
  1. Kneel on a mat and have a partner hold your ankles, or anchor them under something very heavy (e.g., a sofa or a stall bar).
  2. Keep your body straight, from knees to head (don’t bend at the hips!).
  3. Very slowly, start to “fall” forward toward the floor, using your hamstrings as “brakes” to resist the fall.
  4. Try to control the descent for as long as possible. When you feel you’re about to give out, put your hands out to catch yourself (like in a push-up).
  5. Don’t use your legs to get back up: push up with your arms and restart.
• Volume: 3 sets of 5-8 reps. It’s very tough at first: a few reps done well are better than many done poorly.

3. Controlled Descent Squat (for the Knees)

• Perché: It teaches your quads and glutes to manage impact and protect the patellar tendon and knee joints. It’s fundamental for those who suffer from anterior knee pain.
• Come si fa:
  1. Perform a normal Air Squat (or Goblet Squat with a light weight).
  2. The descent (eccentric phase) must be hyper-controlled. Count 3 to 5 seconds to go down.
  3. The ascent (concentric phase) can be normal or fast (1 second).
• Focus: Keep your chest high and back straight. The control must be total, without “dropping” in the last part of the descent.
• Volume: 3 sets of 8-10 reps.

How and When to Train the Eccentric Phase Safely

Eccentric training is very effective, but it also creates a lot of muscle damage (the famous DOMS, delayed onset muscle soreness). Go easy at first.

• Quando: Add these exercises 2-3 times a week, ideally at the end of your easy run or strength workout. Don’t do them before a quality workout or a race, because they fatigue the tendons a lot.
• Focus: The keyword is control. It’s not a matter of speed or “getting winded.” It’s a matter of slow, constant muscle tension.

Don’t wait until you’re injured. Start building your “brakes” today. Your tendons will thank you tomorrow.