At-Home Eccentric Exercises Improve Functional Ability More Than Stretching in Older Women

1. At-home eccentric exercise produced more improvement in muscular peak torque and gait speed than static stretching or dynamic closed-chain stretching.

2. At-home eccentric exercise, static stretching, and dynamic closed-chain stretching all improved hamstring flexibility and passive ankle dorsiflexion.

Evidence Rating Level: 1b

A large detriment of aging is the reduction of functional ability. A proponent of this decrease may be due to loss of muscular functional ability characterized by parameters such as flexibility, musculotendinous stiffness, muscle strength, gait speed, and more. There exist multiple ways to increase functional ability which include eccentric exercise, static stretching, and dynamic closed-chain stretching. Due to variations in risk profiles regarding injury for these different methods, it is important to characterize what parameters of functional ability they each improve. Although data exists for eccentric exercise regarding strength building, there is lacking information concerning improvement in flexibility, especially when employed in an “at-home” manner. The purpose of this randomized control trial was to evaluate the effects of at-home eccentric exercise, static stretching, and dynamic closed-chain stretching on musculoskeletal and functional parameters in older women.

This randomized control trial included 51 older women ages 60-75 who were evaluated with the Physical Activity Readiness Questionnaire and were able to independently ambulate. Individuals were excluded if they had a neuromuscular or skeletal injury in their lower limbs in the last 6 months, if they already partook in regular stretching or exercise, if they were obese, or if they had moderate-severe lower back pain. Individuals were randomly assigned to one of three treatment groups to be completed 3 times a week for 6 weeks: eccentric exercise, static stretching, and dynamic closed-chain stretching. The primary outcome measures included ultrasound-measured musculotendinous length, stiffness, flexibility, and eccentric strength.

All three at-home interventions provided an improvement in hamstring flexibility and knee flexor stiffness with no significant differences between groups. Eccentric torque was used as a measure of muscle strength and only increased in the eccentric exercise group concerning knee flexor and ankle plantar flexor. Furthermore, there was a significant increase in walking speed in the eccentric exercise group. However, based on the difference in nature of these exercises, equalizing the volume of these interventions was subjective, making it challenging to generalize these results. Nonetheless, this study showed that all three exercise interventions, when completed at home, yield beneficial musculoskeletal and functional improvements in older women, especially eccentric exercise.

Click to read the study in Exercise Science & Fitness

Image: PD

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