Research and News
Posts tagged Exercises
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 >
A better exercise for trapezius muscle balance?
Aug 29th
Trapezius muscle balance is important for normal shoulder function. Often in patients with impingement, the lower trapezius is much weaker than the upper trapezius. Traditional exercises to strengthen the lower trapezius such as prone shoulder flexion may cause further impingement, creating a “catch 22” for clinicians: Is there a better exercise for the lower trapezius that doesn’t impinge the shoulder?
Scientific Advisory Board member, Sue Falsone, PT, ATC, Vice President of Athletes’ Performance in Phoenix presented a pilot study of EMG activation of the upper and lower portions of the trapezius muscle during prone flexion with a cuff weight and 3 novel Thera-Band® tubing exercises at the 13th annual TRAC meeting in San Francisco, California.
The “vector” principle of elastic exercise prescription creates vectors of resistance more specific to muscle function. Vector exercises for lower trapezius were developed to create a line of resistance in the direction of the fibers of the lower trapezius, and in the opposite direction of its action of retraction and depression.
In Falsone’s pilot study, 10 healthy subjects without shoulder pain performed these 4 exercises in random order while Noraxon surface EMG data was captured and then normalized to a maximal contraction:
- Prone shoulder flexion with 3 pound cuff weight
- Vector scapular retraction More >
Thera-Band exercises improve strength and quality of life in women with osteoporosis
Jan 17th
Osteoporosis is characterized by loss of bone mass and is associated with an increased risk of fracture after falls, particularly in the hip and mid-back. Osteoporotic women are often physically frail as well, leading to disability. Weight-bearing and resistive exercises have been shown to reduce the loss of bone (as measured by bone mineral density).
Japanese researchers evaluated a home-based exercise program in 62 elderly osteoporotic women that were randomly assigned to either a control or exercise group. The exercise group completed the program daily at home using body weight resistance and an exercise band. (Download the osteoporosis exercise protocol here)
After the 12-month exercise program, the exercise group significantly increased in grip strength and gait speed. Quality of life also significantly improved in the exercise group, but not in the control group. There was no significant improvement in leg strength, and bone mineral density was not measured after the intervention. The authors concluded that home based training including Thera-Band® resistance bands was effective at improving strength and quality of life.
REFERENCE: Kanemaru A, Arahata K, Ohta T, Katoh T, Tobimatsu H, Horiuchi T.
The efficacy of home-based muscle training for the elderly osteoporotic women: the effects of daily muscle training on quality of life (QoL).Arch Gerontol More >
Thera-Band Exercises Featured for Muscle Balance in Bottom Line Secrets
Jan 5th
Bottom Line Secrets, a free e-newsletter, recently featured Dr. Phil Page in an article about simple exercises using Thera-Band resistance for muscle imbalance syndromes. He provides simple exercises for knee pain, hip pain, as well as upper back and shoulder pain… Read the entire article below.
Source: HealthyWoman / Bottom Line: December, 2010
Body-Balancing Workout for Pain-Free JointsWhen it comes to our muscles, stronger is better, right? Not necessarily. When one muscle is too strong compared to another, it creates an imbalance that leaves our joints vulnerable to inflammation, injury and pain.
According to physical therapist and certified athletic trainer Phil Page, PhD, PT, coauthor of Assessment and Treatment of Muscle Imbalance, as we age, certain muscles typically become overstretched, which weakens them… while certain other muscles tend to shorten, becoming strong but tight. Scientists aren’t sure why this happens (though poor posture is a likely factor), but they do know that it causes abnormal wear and tear on joints.
Example: In the shoulder joint, various muscles pull from different directions on the ball at the top of the humerus (upper arm bone). This keeps the ball perfectly centered in the socket, as it should be. But if the muscles at the back of the shoulder More >
Developing Thera-Band exercise programs for overhead throwing athletes
Dec 17th
The overhead athlete’s shoulder must be strong, flexible, and enduring for optimal performance. Shoulder exercises for the throwing athlete must reflect the specific functional demands required both for injury prevention and rehabilitation. Head Athletic Trainer for the Boston Red Sox, Mike Reinold, DPT, ATC, CSCS, published a “current concepts” paper on preventive and rehabilitative exercises for overhead throwing athletes.
Dr. Reinold and his colleagues outlined 6 principles of injury prevention and treatment programs:
1. Maintain range of motion
2. Maintain strength of the glenohumeral and scapulothoracic musculature
3. Emphasize dynamic stabilization and neuromuscular control
4. Core and lower body training
5. Off-season preparation
6. In-season maintenance
In addition, the authors outlined a rehabilitation progression for shoulder conditions including impingement, instability, and rotator cuff tendonitis. They recommend the use of products such as elastic tubing, exercise balls, soft weights, and band loops throughout the program. By understanding the demands on the throwing shoulder, rehabilitation professionals can improve their clinical decision-making and progressive exercise prescription. For more information on the overhead throwing shoulder, I recommend Dr. Reinold’s book co-written with Kevin Wilk PT and James Andrews MD, The Athlete’s Shoulder. The Thera-Band family of resistance exercise products is an important part of any preventive or rehabilitative exercise program for overhead throwing athletes.
REFERENCE: More >
