Research and News
Posts tagged strength & conditioning
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 exercises can improve fitness and function in older women
Jan 26th
As women age, the transition to menopause often results in an increase in body fat and a reduction in muscle mass. This change in body composition is also associated with a decline in function and an increase in physical disability. German researchers evaluated the effectiveness of an exercise program for community-dwelling older females they developed called “Senior Fitness and Prevention Study.” Their results were published in the American Journal of Preventive Medicine.
246 women (average age 69 years old) were randomly assigned to either a well-rounded, multi-component exercise program or a sedentary control group. The exercise group participated in an 18-month program consisting of 2 supervised sessions (60 minutes) and 2 home sessions (20 minutes) per week. Exercises included aerobic dance, stretching, balance exercises, and strengthening exercises with body weight and resistance bands. Intensity was increased throughout the program.
The attendance of the group exercise program was relatively high at 76%. Compared to the control group, the exercise group significantly improved in body composition, reducing fat and increasing muscle mass. In conclusion, the authors noted that the exercise program’s “minimal technological equipment ensured its successful implementation.” Older women can benefit from a well-rounded exercise program including Thera-Band® resistance bands to improve body composition, More >
Wobble board exercises can reduce ankle injuries in soccer players
Jan 18th
Neuromuscular training has long been performed in Europe as part of sports training and injury prevention. Neuromuscular training involves progressive balance training using unstable surfaces such as Thera-Band® Stability Trainers, Stability Discs, and Balance Boards. Several studies have reported that proprioceptive exercises and training reduce injuries in athletes.
Researchers in Hungary evaluated the effects of a 20-month proprioceptive training program in 10 female handball players. Their ankle proprioception was compared to a control group of 10 competitive athletes. The program included static and dynamic balance exercises using wobble boards. At the end of 20 months, the training group had completed 780 hours of the proprioceptive exercise. Their ankle proprioception, measured by ankle joint position sense, was significantly better compared to the control group. In addition, the training group experienced a 50% reduction in injuries. Proprioceptive training progression including Thera-Band Wobble Boards can improve ankle proprioception and may decrease ankle injury rates in contact sports.
REFERENCE: Kynsburg A, Pánics G, Halasi T. Long-term neuromuscular training and ankle joint position sense. Acta Physiol Hung. 2010 Jun;97(2):183-91.
Squatting on unstable surfaces does not increase muscle activation
Jan 4th
Unstable surfaces such as foam pads and air-filled disks have historically been used to increase muscle activation of the legs while performing a squat. Some believe that standing on an unstable surface requires more activation of muscle to maintain stability. Research featured on the Academy Blog has shown, however, that standing on unstable surfaces actually decreases the force output and EMG activation levels of the extremities. Unfortunately, some studies show conflicting results due to different methodologies, leading to confusion in daily practice.
Dr. Jeffery McBride and his colleagues at Appalachian State University in North Carolina performed a study on the EMG levels of the thigh and lower back muscles while subjects squatted on a stable and unstable surface using an inflatable disc under each foot. The subjects performed these squats at various loads to look at the effects of different levels of resistance as well as instability.
The stable squat condition resulted in similar or higher EMG activation of the vastus lateralis, hamstrings, and lumbar erector spinae compared to the unstable condition at all resistance levels. The researchers concluded that unstable squatting results in significantly less muscle activation and should not be used if the goal of the exercise is to increase strength. While Thera-Band More >
Thera-Band® exercises improve posture and strength in women with excessive kyphosis
Dec 22nd
NOTE: In the Academy Blog, I like to report on the most current research; however, I periodically come across references from years ago that are significant contributions to practice; and thus, “blog-worthy.” I’ve come across a few of these recently, so you might see a couple of ‘older’ references…but I’m sure it will be valuable information! Today’s blog is from Archives of Physical Medicine and Rehabilitation in 2007.
Thoracic kyphosis is a postural deformity characterized by an excessive curvature of the upper back (thoracic spine). This kyphosis is characteristic of osteoporosis and is commonly seen in older females. A recent study featured in the Academy blog showed that exercises utilizing Thera-Band products can help improve kyphotic posture.
A study conducted by researchers at the University of California in San Francisco supported that finding. In their research, they targeted females over 65 years old with increased kyphosis over 50 degrees. The women participated in a twice-a-week group exercise program for 12 weeks led by a physical therapist. Download the Thoracic Kyphosis Exercise Protcol here. The exercises included Thera-Band resistance band exercises, a stretch strap, ankle and wrist cuff weights, and a foam roll. The resistance band exercises were similar to those recommended by Sara Meeks More >
