Academy Blog » prevention

Another review supports proprioceptive training to prevent sports injuries

Dr. Phil Page — Tue, 27 Jul 2010 15:36:49 +0000

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, repetitions, etc) has yet to be determined by researchers.

REFERENCE Hübscher M, et al. Neuromuscular training for sports injury prevention: a systematic review. Med Sci Sports Exerc. 2010 Mar;42(3):413-21.

Visit the Thera-Band Academy Stability Training Portal Here

Preventing shoulder impingement in overhead workers with Thera-Band® resistance bands

Dr. Phil Page — Tue, 26 Jan 2010 16:20:24 +0000

Shoulder impingement is common in people who perform repetitive overhead work. For example, as many as 70% of construction workers report shoulder pain, compared to 25% of the general population. Physical therapy researchers studied shoulder pain in 240 construction workers. In their prospective study, ½ of the workers participated in a home exercise program designed to prevent shoulder injuries, while the other half served as controls. The home program included stretches and exercises with elastic resistance to strengthen the shoulder. Exercises were performed every other day, beginning with 3 sets of 10, progressed to 3 sets of 20. At the end of the 2 year study, the workers participating in the exercise program had fewer injuries than the non-exercising control group; in fact, the workers not performing the exercise program were 1 ½ times more likely to have a shoulder injury. An exercise program with Thera-Band elastic resistance may be beneficial in reducing shoulder injuries in overhead workers.

Borstad JD et al. 2009. A longitudinal analysis of the effects of a preventive exercise programme on the factors that predict shoulder pain in construction apprentices. Ergonomics. 52(2):232-244.

Visit the Thera-Band Academy Shoulder Impingement resource center here.

Balance Training Reduces Ankle Re-Injury

Dr. Phil Page — Thu, 03 Dec 2009 13:53:24 +0000

Approximately 23,000 ankle sprains occur daily in the United States, and about one half require some form of medical treatment. Research has shown that athletes are twice as likely to re-injure their ankle within one year. According to a study in the British Medical Journal, athletes with ankle sprains who receive additional proprioceptive training after ‘usual care’ are 35% less likely to suffer a recurrence over the next year. Over 500 athletes in the Netherlands were randomly assigned to usual care (the control group) or usual care plus 8 weeks of balance board exercises. The ankle exercises were performed 3 times per week, 30 minutes per session as part of normal warm-up before sports. The program gradually increased in difficulty.

Download the balance board ankle exercise program here.

The authors concluded that the 8 week balance training program would benefit both athletes and the general population after suffering an ankle sprain. The results of this study were similar to findings in a 2004 study where volleyball players in the Netherlands significantly reduced their risk of re-injury after a balance board training program. Another study on American high school football players with a history of ankle sprains reduced their risk of reinjury by 77% by training with the Thera-Band® Stability Trainer. The Thera-Band System of Progressive Balance Training, including Thera-Band Stability Trainers, Rocker Boards, and Wobble Boards can be part of a balance training program to help reduce the recurrence of ankle sprains.

Visit the Thera-Band Academy Ankle Sprain Center Here

Visit the Thera-Band Balance Board Center Here

Visit the Thera-Band Stability Trainer Center Here

Thera-Band Exercises for Tennis Players to Prevent Injuries

Dr. Phil Page — Sun, 13 Sep 2009 23:29:02 +0000

As with all sports, tennis injuries are all too common. The repetitive nature of tennis predispose players to many injuries as a result of muscle imbalance. Believe it or not, tennis players suffer from lower extremity injuries more than shoulder injuries. Todd Ellenbecker DPT, MS, CSCS, Director of the Physiotherapy Associates Scottsdale Sports Clinic, recently published an article in Strength & Conditioning Journal on exercises to reduce injury risk in tennis players. In the August 2009 issue, Ellenbecker and his co-authors provided a list of exercises to help reduce injury risk for the shoulder, elbow, hip, and core in tennis players. The exercises dont require expensive machines or equipment; instead, portable and inexpensive Thera-Band® products are suggested including Thera-Band bands, tubing and loops, Thera-Band Soft Weights and Exercise Balls, and cuff weights. As Director of Sports Medicine for the ATP Tour, Ellenbecker and the international team of physiotherapists regularly use Thera-Band products for testing and training professional tennis players.

Visit the Thera-Band Academy Tennis resource center here