Research and News
Posts tagged balance
Functional rehabilitation of chronic ankle instability effective
Jul 12th
It’s been reported that athletes suffering an ankle sprains re-injure their ankle 70% to 80% of the time. This leads to chronic ankle instability or ‘functional ankle instability’. Rehabilitation for chronic ankle sprains often includes functional exercises including dynamic closed-chain activities. Thera-Band® products such as elastic resistance bands, stability trainers and balance boards are used for functional rehabilitation.
Researchers at the University of Toledo performed a systematic review of functional exercise interventions for their effectiveness. They identified 6 studies that met their criteria for the review, including 4 that used balance boards and elastic resistance strengthening. The researchers concluded that functional rehabilitation improves dynamic balance and self-reported function in patients with chronic ankle sprains. The exercise programs from the reviewed studies generally lasted 4 to 6 weeks and were performed 3 to 5 times a week. Finally, they pointed out that wobble board training in rehabilitation programs is “supported by the literature”; therefore, Thera-Band balance boards should be a standard component of chronic ankle instability rehabilitation program.
REFERENCE Webster KA, Gribble PA. Functional rehabilitation interventions for chronic ankle instability: a systematic review. J Sport Rehabil. 2010 Feb;19(1):98-114.
Visit the Thera-Band Academy Ankle Sprain resource center here
Balance training program effective for basketball players
Apr 15th
Several studies have shown that balance exercises and “neuromuscular training” are effective at reducing injuries in athletes. Neuromuscular exercises typically incorporate products such as Thera-Band® Stability Trainers, Stability Discs, balance boards, and exercise balls. Athletic training researchers wanted to determine if a neuromuscular training program was effective at improving balance in high school athletes.
Two groups of female basketball players were assigned to either a 6-week neuromuscular exercise program or a control group (the subjects weren’t randomized; they were assigned to a group based on their school). Athletes were tested for their static balance and dynamic balance; the static balance test (BESS) used foam pads to create an unstable surface to evaluate postural stability.
The exercise group completed a twice a week, 6-week program that included 4 training stations: functional strengthening, plyometrics, agility training, and balance training. Each session lasted about 1.5 hours. The functional training station utilized elastic band loops and exercise balls, and the balance station utilized foam rolls.
After analysis of the 50 athletes completing the study, the authors found significant improvements in both static and dynamic balance. While these results may sound intuitive, other studies have shown no increase in balance with more simple balance exercises, possibly due to a More >
Systematic review suggests how to improve balance with specific balance exercises
Apr 13th
Balance training for rehabilitation and sports performance enhancement has increased in popularity over the past few years, yet there remains little evidence on the optimal exercise dosage and prescription for balance training. Poor balance has been associated with falls in older adults, as well as injuries in other populations. Balance training has been shown in numerous studies to improve balance, reduce falls, and reduce injuries. Unfortunately, there is little consensus on the optimal dosage of balance training in terms of volume and intensity.
A systematic review in the Journal of Strength and Conditioning Research provided a systematic review of balance training in healthy individuals. Using the PEDro scale for analyzing studies, the authors evaluated the quality and effect sizes of 16 articles involving healthy individuals. 2 types of balance training for postural stability were identified: static and dynamic balance. Static balance is defined as the ability to maintain the center of gravity within the base of support. Dynamic balance is defined as the transition from dynamic activity to a static position. The authors also identified 2 types of surfaces used in balance assessment to quantify postural stability. Stable surface assessments utilize force platforms or single-leg balance time, while unstable surface assessments utilize tilting platforms.
The More >
Balance training effective at reducing falls and improving function
Apr 6th
Fall prevention exercise programs are becoming increasingly popular. Research has demonstrated the effectiveness of strength and balance exercises in reducing the risk of falls in older adults. National organizations such as the National Council on Aging (NCOA) and the Centers for Disease Control (CDC) recommend a multi-factoral approach to fall prevention because of the numerous risk factors. Approximately 1/3 of older adults sustain falls every year in the United States, costing over $19 billion in healthcare costs.
Physical therapist researchers at Cal State University Northridge performed a study to determine the effectiveness of a balance exercise training program on strength, balance, gait, and fall risk in 23 healthy community-dwelling older adults at risk for falls. Subjects were randomly assigned to an exercise group or non-exercising control group. The exercise group performed a small group-based balance program, “A Matter of Balance” for 12 weeks, three times a week in a class setting at the PT department.
According to the authors, the exercises included balance exercises standing on foam surfaces and balance boards, as well as squats with an exercise ball. Interestingly, there was no resistive strengthening component in their description of the exercise program, although the original “A Matter of Balance” program developed at Boston More >
Training program improves throwing accuracy in baseball players
Mar 31st
Core training is thought to be important to improve functional sport activities, particularly those involving force transfer through the abdominals and back, into the extremities. For example, much of the strength and power required to throw a baseball comes from the force transmitted through the core from the legs. This is an example of the ‘kinetic chain,” where different parts of the body are interconnected and all contribute in some way to performing a functional activity.
Few studies have investigated the effects of core training on functional performance. Athletic training researchers investigated the effects of a shoulder training program with and without core stability exercises. 19 baseball players were randomly assigned to an open and closed-chain exercise program, or the same program with additional core training. 15 healthy age-matched non athletes were used as a quasi-control group. Each subject was tested for throwing accuracy, core stability, and proprioception before and after the 6-week program.
Both groups performed a shoulder training program that included free weights, closed-chain balance board, step-up, and exercise ball exercises, as well as plyometric ball tosses. The core training group also performed stabilization exercises such as the dead bug, sit-up, bridge, wall slides, and sitting on an exercise ball.
After the training program, More >
