Research and News
Posts tagged neuromuscular
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 >
Systematic review supports balance training
Jul 1st
Balance training using unstable surfaces such as Thera-Band Stability Trainers and Rocker / Wobble Boards continue to increase in popularity both in rehabilitation and sports performance. In addition, balance training has been shown to be beneficial in preventing injuries across the lifespan, from athletes to older adults.
German researchers published a systematic review of the efficacy of balance training for neuromuscular control and performance enhancement in the Journal of Athletic Training. 20 randomized clinical trials of balance training met their inclusion criteria for the review. As with many systematic reviews, the authors noted a lack of methodological quality and conflicting findings between studies. Nonetheless, they were able to make some conclusions:
- Balance training is effective at improving static postural sway and dynamic balance in both athletes and non-athletes.
- Balance exercises are recommended for postural and neuromuscular improvements, particularly for rehabilitation and preventive purposes.
- To improve strength, jumping or sports performance other interventions such as strength training are more effective than balance training.
- Longer balance training durations of 6 to 12 weeks seem more effective than shorter (4 week) durations.
The authors concluded that further research with higher methodological quality is needed to establish the efficacy and dose-response of balance training for functional performance.
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.
Another review supports proprioceptive training to prevent sports injuries
Jul 27th
It’s been documented in several studies that neuromuscular and proprioceptive exercises using unstable surfaces such as Thera-Band® Stability Trainers can reduce sports injuries. For example, Blue Thera-Band Stability Trainers were shown to reduce ankle injuries by 77% in football players at risk for ankle sprains (McHugh et al. 2007). More recently, a systematic review published in Medicine and Science and Sports and Exercise examined 7 high-quality studies on preventing sports injuries with neuromuscular/ proprioceptive training. Through a meta-analysis, the reviewers determined that neuromuscular training can effectively reduce sports injury risk, particularly those with a history of sprains.
The 7 studies they reviewed included both wobble board training (3 studies) and multi-intervention including strength training, stretching, balance training, and specific exercises (4 studies). Both balance exercise or multi-intervention exercise programs can reduce specific injuries in young athletes participating in basketball, volleyball, soccer, team handball, hockey and floorball. Specifically, balance training reduced the risk of ankle sprains by 36%, and multi-intervention training programs reduced ankle sprain risk by 50% and reduced acute knee injuries by 54%.
Thera-Band stability products can easily be incorporated in pre-season and in-season balance training programs for teams of young athletes to potentially prevent ankle and knee injuries; however, the best dosage (sets, More >
Neuromuscular training program reduces injury and improves performance in female athletes
Jul 20th
Balance training using Thera-Band® Stability Trainers and balance boards has been shown to prevent sports injuries in several studies. Researchers in Finland investigated the effects of an in-season neuromuscular training program in female floorball players. 27 teams were randomized into either a control group or intervention group that performed a 6-month neuromuscular exercise program. Each team was provided with an instruction book, 8 wobble boards, 8 balance pads, and 8, 1-kg soft weights. The program (download the sports neuromuscular warm-up protocol here) included balance, agility, plyometric, and stretching exercises.
After the 6-month season, participants in the exercise group significantly improved their static balance and jumping speed. There was no difference in improvement between groups in their jump height or agility running speed. In addition, the researchers found 66% lowered risk for leg injuries in the exercise group (the authors published a separate article in the British Medical Journal in 2008). These studies show that an in-season neuromuscular training program including Thera-Band stability trainers, wobble boards, and soft weights can prevent injury and improve performance in female athletes.
REFERENCE: Pasanen K, Parkkari J, Pasanen M, Kannus P. Effect of a neuromuscular warm-up programme on muscle power, balance, speed and agility: a randomised controlled study. Br J Sports More >
