Research and News
Posts tagged proprioception
Systematic review suggests how to improve balance with specific balance exercises
Apr 13th
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Balance training for rehabilitation and sports performance enhancement has increased in popularity over the past few years, yet there remains little evidence on the optimal exercise dosage and prescription for balance training. Poor balance has been associated with falls in older adults, as well as injuries in other populations. Balance training has been shown in numerous studies to improve balance, reduce falls, and reduce injuries. Unfortunately, there is little consensus on the optimal dosage of balance training in terms of volume and intensity.
A systematic review in the Journal of Strength and Conditioning Research provided a systematic review of balance training in healthy individuals. Using the PEDro scale for analyzing studies, the authors evaluated the quality and effect sizes of 16 articles involving healthy individuals. 2 types of balance training for postural stability were identified: static and dynamic balance. Static balance is defined as the ability to maintain the center of gravity within the base of support. Dynamic balance is defined as the transition from dynamic activity to a static position. The authors also identified 2 types of surfaces used in balance assessment More >
Training program improves throwing accuracy in baseball players
Mar 31st
Core training is thought to be important to improve functional sport activities, particularly those involving force transfer through the abdominals and back, into the extremities. For example, much of the strength and power required to throw a baseball comes from the force transmitted through the core from the legs. This is an example of the ‘kinetic chain,” where different parts of the body are interconnected and all contribute in some way to performing a functional activity.
Few studies have investigated the effects of core training on functional performance. Athletic training researchers investigated the effects of a shoulder training program with and without core stability exercises. 19 baseball players were randomly assigned to an open and closed-chain exercise program, or the same program with additional core training. 15 healthy age-matched non athletes were used as a quasi-control group. Each subject was tested for throwing accuracy, core stability, and proprioception before and after the 6-week program.
Both groups performed a shoulder training program that included free weights, closed-chain balance board, step-up, and exercise ball exercises, as well as plyometric ball tosses. The core training group also performed stabilization exercises such as the dead bug, sit-up, bridge, wall slides, and sitting on an exercise ball.
After the training program, More >
Proprioceptive Exercises: Are they effective?
Feb 4th
Neuromuscular and proprioceptive exercises are increasing in popularity during rehabilitation following sports injuries such as ankle sprains and ACL tears. These interventions typically include balance exercises such as Thera-Band® kicks and balance board training. Researchers from Germany completed a systematic review of studies evaluating the effectiveness of proprioceptive and neuromuscular training. 15 clinical trials involving ankle sprains and ACL rehabilitation met the researchers’ inclusion criteria.
The authors concluded that proprioceptive exercise and neuromuscular training are effective at improving function, decreasing symptoms of instability, and preventing re-injury after ankle sprains. Surprisingly, the authors concluded that neuromuscular training was not more effective than strengthening exercise for post-operative ACL reconstruction. In addition, proprioceptive training after injury had no effect on muscle strength, muscle activation or edema, and had more impact on dynamic balance than static balance. There was conflicting evidence on training effects on joint position sense and muscle reaction.
The researchers recommended that training must last 6 to 12 weeks, but the wide variety of exercise and prescription (volume and intensity) made it difficult to recommend specific dosages of exercise. They also commented on the poor methodological quality, lack of applicable studies on shoulder exercises, and need for more research. Based on the evidence, there is moderate evidence that proprioceptive exercises should More >
Balance Training Reduces Ankle Re-Injury
Dec 3rd
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 More >
New Lower Body Stretches for Tennis Players
Apr 16th
Application of Controlled Movement and Proprioceptive Challenge to Lower Body Stretching for Elite Tennis Players
By Michal Novotny PT and Todd Ellenbecker DPT, MS, SCS, OCS, CSCS
Injuries to the lower extremities in elite tennis players are prevalent due to the multidirectional movements inherent in tennis play coupled with the repetitive loading and often extreme ranges of motion incurred in some tennis strokes. Tennis is unique in that it is played on many surfaces with very different coefficient of friction and traction demanding different responses at the court/shoe interface affecting traction, lower body loading, and ultimately functional performance. An increase awareness of hip injuries in including hip impingement and labral tears has necessitated clinical strategies aimed at reducing intra-articular hip injury. Descriptive study of hip internal and external rotation range of motion have shown bilateral symmetry in elite level tennis players. Additionally, tennis players and other multidirectional sport athletes have long been plagued with muscular injury in the form of strains particularly of the two joint musculotendinous structures of the hip and groin. Finally, recent emphasis has been places on dynamic stretching and warm-up prior to athletic performance due to the finding of short term decreases in acute high intensity muscular power and explosiveness following traditionally More >
