Research and News
Exercise Balls
Balance training improves risk factor for ACL injury
Jun 20th
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Anterior cruciate ligament (ACL) tears are often detrimental to an athlete’s season. Biomechanical analysis of the lower extremity suggests that cutting maneuvers increase the load on the ACL by increasing valgus and internal rotation forces when the knee is extended. While reconstructive surgery and rehab are often successful, it’s obvious that preventing ACL injuries through training and conditioning would be beneficial.
Some controversy exists regarding the optimal method of training for preventing ACL injuries in athletes. Researchers recruited 50 Australian Rules football players and randomly assigned them to one of 4 training programs: machine weights, free weights, balance training, and machine weights plus balance training. The balance training groups performed exercises using balance boards, mini trampolines, inflatable disks, and exercise balls. Subjects were tested before and after the 12-week programs for knee loads during running and cutting maneuvers. The balance training group significantly decreased their peak valgus and internal rotation moments during the cutting maneuver, which may help reduce the risk of ACL injuries.
In contrast, the strength training groups (machine weight and free weight) tended to increase their knee loads that place stress More >
Exercise with TENS more effective for knee osteoarthritis
Mar 23rd
Knee osteoarthritis is a very painful condition that often limits activities of daily living (ADL). Several studies have demonstrated that therapeutic exercises, including exercise with Thera-Band elastic resistance products, can reduce pain and increase function in knee osteoarthritis patients. Knee osteoarthritis is also associated with inhibition of the quadriceps, which leads to poor knee extensor strength. This is referred to as “arthrogenic muscle inhibition.” In addition, quadriceps weakness is a primary risk factor for development of knee osteoarthritis.
Knee strengthening exercises with Thera-Band elastic resistance products have shown improvements in knee osteoarthritis pain and function (Topp et al. 2002). Unfortunately, knee arthritis patients may not be able to experience the benefits of therapeutic exercise since knee pain is often a barrier to exercise. Researchers wanted to find out if adding transcutaneous electrical nerve stimulation (TENS) to a knee osteoarthritis exercise program was more effective than an exercise program without TENS. 36 patients were randomly assigned to exercise with TENS or an exercise group with a TENS placebo. The 4 week exercise program included stretching, strengthening, step-ups, balance training, and a wall-squat exercise with an exercise ball.
After the 4-week program, the patients using TENS had significantly higher quadriceps muscle activation than the placebo group. Both groups More >
Exercise program improves posture in swimmers
Feb 14th
Swimmers commonly suffer from shoulder pain due to the repetitive and overhead nature of the sport. A condition called “swimmer’s shoulder” has been characterized by shoulder instability, impingement and rotator cuff tendonitis. About one-half of college swimmers have shoulder pain that affects their training routine. Swimmers sometimes demonstrate alterations in posture such as forward head posture (FHP) and rounded shoulder posture (RSP). These postural changes are often associated with muscle imbalance of the neck and shoulder. Researchers wanted to find out if an exercise program could improve posture, strength, and shoulder function in collegiate swimmers.
28 swimmers were block-randomized into an exercise or control group based on their event. The exercise group performed an 8-week stretching and strengthening program, 3 times a week. Download the Swimmers Posture exercise protocol here. The strengthening exercises consisted of body-weight arm exercises using an exercise ball for support, while foam rollers were used to assist with the stretching exercises.
At the end of the training program, the training group significantly improved their forward head posture and rounded shoulder posture. Isometric scapular muscle (trapezius and serratus anterior) also improved significantly; however, the increase was not significantly different from the control group’s improvement. Self-reported pain and function did not change More >
“Standing Strong” Fall Prevention Program features Thera-Band products
Jan 10th
As many as one-third of older adults suffer a fall each year, often leading to fractures, disability, and even death. Falls are the leading cause of injury death in older adults. Falls in older adults cost $19 billion in direct medical costs, posing a challenge to our healthcare system,.
Thera-Band Academy has supported the Standing Strong™ Fall Prevention Exercise Program for several years. The program, originally developed by Dr. Michael Rogers, chairman of Human Performance Studies at Wichita State University, utilizes Thera-Band® products including resistance bands, stability trainers, and exercise balls. Research has shown that the Standing Strong program is effective at improving strength, balance and function, as well as at reducing falls in older adults.
The Standing Strong program was featured in a recent issue of Topics in Geriatric Rehabilitation that focused on community-based exercise programs. The article describes the scientific basis for the program and its components, as well as its implementation. The program has 3 levels of implementation of a well-rounded exercise program, including flexibility, strength, balance, and endurance exercises using Thera-Band products. For more information on the program, visit http://www.standingstrongprogram.com/
REFERENCE: Page P. Standing Strong. Bringing evidence to practice for a community-based fall prevention exercise program. 2010. Topics in Geriatric Rehabilitation 26(4):335-352.
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 >
