Research and News
Thera-Band Loops
Thera-Band exercise program can improve lower limb biomechanics in females
Jan 30th
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Female athletes are particularly susceptible to anterior knee pain and injury to their anterior cruciate ligament (ACL). This increased risk is thought to result from poor dynamic control of the hip and knee, particularly when the foot hits the ground. The inability to control hip adduction, knee valgus, and internal rotation in the transition from an open- to closed-chain position of the leg may result from weakness of the hip abductor and external rotator muscles.
Researchers have suggested that females have weakness of their hip abductors, extensors, and external rotators (Prins et al. 2009). Exercise programs using Thera-Band® elastic resistance for females with anterior knee pain have been successful and featured previously in the Academy blog. These programs include core stabilization, as well as hip and knee strengthening exercises.
In the January 2012 journal, Medicine and Science in Sports and Exercise, Brazilian researchers published a study of 28 healthy female athletes. They wanted to determine if their exercise program could improve lower limb biomechanics, which theoretically may help reduce injuries. The subjects were assigned to either an 8 week training group or non-exercising control group.
The More >
Thera-Band Band Loops featured in Prevention Magazine
Dec 15th
In the January 2012 issue of Prevention Magazine, Director of Education and Research Dr. Phil Page was asked to develop a workout option for the feature, “One Woman / Three Workouts.” In the regular monthly feature, three fitness professionals are asked to suggest a workout routine for someone with a specific fitness goal. Download the featured article here, which features the Thera-Band® Band Loop.
Brenda McColgen wanted a routine that improved her muscle tone, particularly in her legs. Of the three workouts, she said she chose the band loop routine because, “I loved that I could do the moves anywhere— watching TV, checking e-mail—and that the bands traveled easily!”
Thera-Band® Exercise helps Washington Redskins Cheerleaders
May 3rd
Research on the Washington Redskins Professional Cheerleading team found that one-third suffered from lower back and hamstring pain (Greenstein & Bishop 2006). The ballistic chorus line-like kicks and drop splits are thought to be the reason for this high injury rate. A team of researchers from the Thera-Band Research Advisory Committee (TRAC) wanted to determine if an exercise intervention targeting the hamstrings could reduce the incidence of hamstring pain. Dr. Jay Greenstein, the chiropractor for the team, developed an eccentric hamstring training program with Thera-Band band loops. Injury data was collected at 3 points in the year: team selection in June, before pre-season in June, and after the season in December.
During the season, the cheerleaders performed the exercises 2 times per week at practice, as well as at home 3 times a week. Those with hamstring pain were assigned a Red Thera-Band band loop to perform the ‘split-stance’ eccentric hamstring exercise
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Cheerleaders without hamstring pain used a Green Thera-Band loop and performed the ‘split-stance’ exercise, as well as a single-leg stance exercise.
Each exercise was performed a prescribed number of times based on the chart below. The eccentric lowering phase was performed over 5 seconds, while the concentric phase was performed over 2 More >
Mike Reinold on the Clamshell Exercise…
Apr 20th
Mike Reinold, PT ATC, published an article on his excellent blog about the two essential exercises that should be included in every program, which included the shoulder W exercise and the hip external rotation clamshell exercise. In a recent Academy blog post, I linked to his shoulder W exercise using Thera-Band® tubing. He recently posted a video of his hip external rotation clamshell exercise on his blog with Thera-Band band loops. Be sure and check out his blog and subscribe to his regular updates!
Exercise program helps young females with anterior knee pain
Mar 22nd
Patellofemoral pain syndrome is characterized by pain around the kneecap that increases with prolonged activity or prolonged sitting. It is more common in females and is associated with weakness of the hip, particularly hip abductors, extensors and rotators (Prins et al. 2009). This weakness is thought to lead to biomechanical deficits at the knee, most notably an increased knee abduction torque, which may alter patellar alignment over the distal femur at the knee. In addition, researchers (Leetun et al. 2004) have found that athletes with weak hip abductors and extensors in pre-participation screenings are more likely to be injured.
Therapeutic exercise programs strengthening the ‘proximal’ musculature (hip and core) have been successful in relieving symptoms of anterior knee pain. One study (Thomee 1997) using Thera-Band® resistance bands reported that 85% of females with anterior knee pain returned to sports after a 12-week exercise program. Recently, a paper in the American Journal of Sports Medicine reported on the outcomes of an eight-week exercise program in a series of young females with patellofemoral pain syndrome. The progressive, three-phase exercise program included “Monster Walks” with Thera-Band® elastic resistance bands. Download the exercise protocol here.
After the eight-week exercise program, 17 out of 19 (89%) of the participants had More >
