Isometrics In Sports

We all know exercise is good for us—but what happens when your knees or hips start hurting? Do you stop squatting, running, or lifting altogether? Not necessarily. This is where isometric exercises come in.

According to the Cleveland Clinic, during an isometric exercise, “you hold a position that maintains the same muscle length, causing your muscles to fatigue.” In other words, instead of doing multiple reps, you simply hold one position—no movement, just tension.

These holds strengthen the muscles that stabilize your joints, making them an excellent option if you’re dealing with mild hip, knee, or hamstring pain. Because you’re not adding heavy weights or doing repetitive motion, isometrics are low-risk and joint-friendly, even for those recovering from injury.

Why Isometrics Work

• Improve joint stability

• Strengthen supporting muscles

• Reduce pain during activity

• Safe alternative when dynamic exercises cause discomfort

  
  

Recent research shows that isometric training can ease and prevent pain in the hips, knees, and hamstrings. Ongoing studies are even exploring their benefits for other areas, like the shoulders.

Simple Isometric Exercises to Try

For Hip Pain

• Side-lying leg hold: Lie on your non-painful side with your legs straight. Lift your top leg about 30° and hold for 30 seconds. Repeat six times with one-minute breaks.

• Standing glute squeeze: Hold onto a wall for balance, slowly move your leg out to the side, squeeze your glutes, and hold for 6 seconds. Do 3 sets of 10 reps.

  
  

For Knee & Hamstring Support

• Wall sits: Slide down a wall until your knees are at about 90°. Hold for 10–30 seconds, repeat 3–4 times.

• Single-leg squat hold: Balance on one leg, bend slightly into a mini-squat, and hold for 10–30 seconds. Repeat for 3–4 sets.

  
  

Aim to do these at least three times a week, or daily for four weeks for the best results.

Remember: if you’re dealing with a serious injury (like torn ligaments or high-grade sprains), always consult a medical professional before starting any exercise routine.

References:Cleveland Clinic (2024), Paul et al. (2019), Pearson et al. (2020), Widodo et al. (2022), Arnold & Moody (2018)