Research and News
Thera-Band Elastic Resistance
Elastic resistance hip strengthening exercise program improves low back pain
May 5th
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Low back pain has been said to occur in 80% of the population at one time or another. Recently, hip abductor weakness has been implicated as a factor in chronic low back pain. Gluteus medius weakness is thought to result from poor lateral hip stabilization during single-leg stance, leading to abnormal loading of the lumbar spine.
As part of a larger study on hip abductor weakness in patients with non-specific low back pain, Canadian researchers had 10 patients with low back pain perform a 3-week home-based hip abductor strengthening program with an elastic band. The patients used a resistance level of 10-15RM (the maximum resistance that allows only 10 to 15 repetitions). The patients performed hip abduction in the frontal plane and hip abduction with the leg in 45 degrees of extension. They did not increase their resistance levels over the 3 weeks. They were tested for isometric hip abductor strength prior to the study and compared to 10 control subjects without low back pain. Isometric hip strength was normalized to body weight.
The researchers found that patients with low back pain were significantly More >
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 >
Osteoporosis exercise program with elastic resistance can reduce fall risk factors
Apr 25th
Osteoporosis affects 10 million Americans and is characterized by low bone density. Persons with low bone density are at higher risk of fractures after a fall. The National Osteoporosis Foundation recommends balance training as part of an exercise program for persons with osteoporosis.
Researchers in Brazil evaluated the effectiveness of an eight week exercise program on balance and strength in women with osteoporosis. 33 subjects were randomly assigned to either the exercise or control group. All subjects were tested before and after the program for isokinetic leg strength and postural stability using a Neurocom Balance Master.
The exercise group performed a 10-minute warm-up followed by 20 minutes of balance training and 30 minutes of lower extremity strengthening exercises using ankle cuff weights and elastic bands.
After the 8-week program, the exercising group significantly improved their balance and leg strength compared to the control group. Adherence was excellent at 82%. While these results are promising, a longer term follow-up would be valuable in evaluating the program’s effectiveness at preventing falls and fractures.
An exercise program utilizing Thera-Band® resistance bands and ankle and wrist weights can be effective at improving risk factors associated with falls in osteoporotic women.
REFERENCE: Burke TN, et al. Postural control in elderly persons with osteoporosis: Efficacy More >
Elastic resistance training can be effective for treating anterior knee pain
Apr 19th
Elastic resistance is often prescribed as part of a rehabilitation program for anterior knee pain (patellofemoral pain syndrome), but its overall efficacy remains unclear. I recently published a systematic review of the topic in the journal, Sports Health. Eight studies using elastic resistance training met the criteria for the review. The exercises typically involved strengthening the hip muscles with 4-direction Thera-Band® kicks, but each study used a different exercise program with elastic resistance. Download an anterior knee pain exercise program with Thera-Band® elastic resistance here.
While each study found significant improvements in pain, due to the study designs (lack of true control), it’s difficult to determine if the elastic resistance was the primary factor for the reduction in pain. However, we can conclude that exercise programs utilizing Thera-Band elastic resistance products can help reduce pain and increase function and strength in patients with patellofemoral pain syndrome.
REFERENCE: Page P. Effectiveness of elastic resistance in rehabilitation of patients with patellofemoral syndrome: What is the evidence? Sports Health. 2011. 3(2):190-94.
Visit the Thera-Band Academy Anterior Knee Pain Resource Center Here
Improving functional ability in older adults with Thera-Band
Apr 14th
As the population continues to age, the number of functionally-impaired and disabled older adults will increase as well, leading to an increase in the need for institutionalization and associated increase in healthcare costs. Several research studies have shown that exercise is effective at improving function in older adults; however, few have examined the effects of exercise in functionally limited adults.
Researchers wanted to know if a progressive resistance training program using Thera-Band® elastic bands was effective at improving strength and function in a group of independent-living older adults with functional limitations. They recruited 87 subjects averaging 75 years old with functional limitations measured by the SF-36 test. They were randomly assigned to either an exercise group or a non-exercising control group.
The exercise participants performed 13 progressive Thera-Band exercises once per week in a group setting. Because they were using elastic resistance, the participants were instructed to perform the same exercises as home twice per week as well. All subjects were evaluated before, during, and after the 16 week program. Download the Thera-Band exercise program here.
By 9 weeks, nearly all had progressed in Thera-Band elastic resistance levels from red to blue bands. The exercise group significantly increased in upper body and lower body More >
