While elastic resistance bands are often used in fitness programs, their origins lie in physical therapy. The affordable and versatile products are often used in physical therapy clinics for rehabilitation of upper and lower body injuries. Therapists also give these bands to their patients for home exercise programs.
Types
There are three types of bands used for physical therapy. The wide, flat Thera-bands are used for exercises that do not require handles. The tubes resemble a jump rope. They come with ergonomic handles and are often used to provide resistance for squat exercises. Ankle bands, which form a continuous loop, are used for leg exercises.
Benefits
Free weight training provides the same amount of resistance in all phases of the movement. As such, a weight is chosen by the strength of a muscle at its weakest point. For example, the biceps are weakest when the arm is straight. Weight is selected accordingly. As the arm flexes, the muscle is stronger. The resistance provided by the weight is inadequate.
With elastic band training, the resistance increases with the range of motion. Furthermore, resistance is still being applied in the return phase of the movement. In contrast, free weights use gravity on the return. The bands can also provide resistance in multiple planes of movement.
Considerations
Resistance bands are color coded according to their level of resistance. Some manufacturers have a chart that helps the therapist determine the weight equivalents of each colored band. The weight conversion, however, is not a simple formula. There are a number of factors that determine the resistance level of the band. For example, since the band's resistance changes as the patient goes through the movement, a shorter band will have more resistance than a longer band. The patient's limb length should also be considered. Consider the long-legged patient using a short band for squats. Even a light resistance band may provide too much of a challenge. The age of the band should also be considered. Bands lose their resistance with frequent use.
Prevention/Solution
Many injuries are the result of a muscular imbalance. For example, knee injuries may be caused by a muscular imbalance between the hamstrings and quadriceps. The quadriceps are responsible for straightening the leg, whereas the hamstrings are responsible for bending it. Overly strong quadriceps will cause the leg to straighten when bending would have prevented the knee ligament from tearing. Many strength-training machines are set up in a manner that places the hamstrings at a biomechanical disadvantage. The leg curl, for example, may not accommodate people with shorter legs. A resistance band attached to the ankles can provide supplemental hamstring training, which may prevent the muscular imbalances that cause injuries.
Potential
Since the bands provide resistance in multiple planes of motion, they can be used to simulate the movements used in specific sports. This may hasten recovery time and help an injured athlete return to his or her sport. The bands can also be used to identify inefficient movement patterns that affect sport performance. For example, a physical therapist working in a ski town may have an injured skier stand on one leg on a balance board while balancing on one leg. The therapist attaches a resistance band to the client's waist and pulls on it from different directions. This helps determine the direction in which balance is most impaired. The therapist can consult with the skier's coach, who can apply on-slope drills to fix the problem.
