Using Isometrics To Recover From Injury

Updated: May 26, 2021

Do you remember that episode of Seinfeld where Jerry starts training with Izzy Mandelbaum? He’s an 80 year old guy rocking a sweat band, track jacket and doing old school exercises on rusty equipment. When people hear the word “isometrics” that episode of Seinfeld is probably the first thing they picture.

For quite a while, isometric exercises have been the red headed stepchild of the fitness injury. About the only thing people have done that looks anything like an isometric movement in recent years is a plank. I’m not sure how or why this happened…maybe because they’re not as exciting as a HiiT class or throwing around heavy weight?

I’m here to shed some light on this forgotten powerhouse of exercises.

So what are they? An isometric contraction is a form of exercise in which the joint angle and muscle length do not change during a contraction. Typically, isometric contractions are performed for 10 or more seconds.

They’re great for recovering from injury, increasing ranges in mobility training and breaking through strength training plateaus. Since there’s a lot of info on the topic, today I’m going to dive into how isometrics can and should be used for dealing with everything from chronic injuries to brand new ones.


Isometrics are essential for dealing with all levels of injury, from something sudden like rolling an ankle, to chronic shoulder pain that’s brutal to sleep on at night. Either way, you can use isometrics to begin recovering from your injury. Let’s take a look at this in more detail and I’ll give you steps you can take to work through your injury using isometric exercises.