Eccentric Strengthening Exercises for Wrist Tendinosis

Introduction to Eccentric Strengthening

Eccentric strengthening exercises are the recommended treatment for wrist tendinosis as they reduce symptoms, increase strength, and promote tendon healing, according to the American Academy of Family Physicians 1, 2

The American Heart Association recommends performing exercises at a frequency of 2-3 non-consecutive days per week, with a duration of 3 seconds for the eccentric phase, and starting with 1 set of 10-15 repetitions, progressing to 3 sets 3, 4
The American Academy of Family Physicians suggests that mild discomfort is acceptable during exercise, but pain should not persist after exercise, and to progress gradually, increasing resistance as symptoms improve 1

The American Academy of Family Physicians recommends relative rest to prevent further damage, cryotherapy (ice through a wet towel for 10 minutes) for pain relief, and stretching of the wrist extensor muscles 1, 2, 5
The American Heart Association suggests maintaining full range of motion during exercises, exhaling during the eccentric (lowering) phase, and performing exercises at moderate to slow controlled speed 4

The American Academy of Family Physicians advises avoiding complete immobilization as it can lead to muscle atrophy and deconditioning, and tensile loading of the tendon stimulates collagen production and guides normal alignment of newly formed collagen fibers 2
The American Academy of Family Physicians recommends monitoring for increased pain, as exercises should not significantly worsen symptoms, and progressing too quickly can be detrimental, so increase resistance only when exercises can be performed with minimal pain 1, 5