Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control
|
|
- Marcia Wright
- 6 years ago
- Views:
Transcription
1 Skyline - The Big Sky Undergraduate Journal Volume 3 Issue 1 Article Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control Cali A. VanValkenburg University of Montana, calivv@gmail.com Britt Dickman University of Montana, brittmakel@hotmail.com Follow this and additional works at: Part of the Arts and Humanities Commons, Business Commons, Education Commons, Life Sciences Commons, Medicine and Health Sciences Commons, and the Social and Behavioral Sciences Commons Recommended Citation VanValkenburg, Cali A. and Dickman, Britt (2015) "Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control," Skyline - The Big Sky Undergraduate Journal: Vol. 3 : Iss. 1, Article 1. Available at: This Research Article is brought to you for free and open access by Skyline - The Big Sky Undergraduate Journal. It has been accepted for inclusion in Skyline - The Big Sky Undergraduate Journal by an authorized editor of Skyline - The Big Sky Undergraduate Journal.
2 Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control Acknowledgments The University of Montana Davidson Honors College funded this study. Thanks to Dr. Valerie Moody for serving as our faculty mentor throughout this project. This research article is available in Skyline - The Big Sky Undergraduate Journal:
3 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control Introduction Playing at a high level of competition places many physical demands on the body. Throughout an athletes life, they are taught to take care of their body in order to perform at their best. Many athletes condition, practice, stretch, and lift to optimize their performance. The idea of gaining flexibility to help prevent injury and enhance performance has been preached throughout any athletes career. 1 Stretching has become a universally accepted practice used to increase flexibility, reduce muscle injury, and improve performance. Many athletes stretch as a means to warm up before practice and games. The popularity of this practice is in part due to the main causes of musculoskeletal injuries, which include lack of range of motion and muscle stiffness. 2 Stretching effectively reduces both of these risk factors, but the current literature regarding the effects static stretching has on injury reduction is inconclusive. A recent systematic review found preliminary evidence advocating that a static stretching routine may in fact help reduce the number of injuries. 2 However, the influence that static stretching has on postural control and function remains to be seen. In addition to stretching, modalities, such as ultrasound are used to increase collagen extensibility, therefore increasing range of motion (ROM). Therapeutic ultrasound is commonly used for treating sports-related musculoskeletal injuries such as tendinopathies, muscle spasms, and muscle strains. 3 Both thermal and non-thermal effects can be achieved within the tissue at deep and superficial levels. The thermal effects include increase extensibility of collagen, reduce muscle spasm, and increase blood flow within the target tissue. 4 When the goal is to increase tissue temperature, there are three types of heating: mild heating, moderate heating, and vigorous heating. 3 This study focused on the effects of vigorous heating on the targeted tissue. Published by Skyline - The Big Sky Undergraduate Journal,
4 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art. 1 The premise for this study was to see if combining a stretching routine with ultrasound would improve ROM and postural control. Past research has produced inconclusive results regarding the effects of ultrasound and its correlation with increased range of motion. This study aimed to produce conclusive evidence on how effective ultrasound is with increasing range of motion, which in return should decrease the rate of injury. 5 The goal was to assess the effectiveness of ultrasound and static stretching on hip flexor range of motion, with the hope that this research would guide future clinical decision-making regarding the treatment of hip flexor strains. Methods Design A repeated measure design was used whereby all participants completed three trials over a two-week period. Each trial day, participants were assigned to a randomly selected treatment. A 48-hour window in-between each trial was ensured to avoid carryover of treatment effects. The dominant leg of each participant was used in all trials. Participants Six students from the Professional Athletic Training program at the University of Montana volunteered to participate in this study. Three males and three females between the ages of 18 and 30 were studied. All of the participants were moderately active in addition to their activities of daily living. Prior to this study, all participants were screened for a lower extremity injury. Any participant that reported an injury within the past six months was disqualified from the study. Participants were instructed to refrain from activity 24 hours prior to their trials. Lower extremity stretching was also not allowed for the period of the study. 2
5 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control Instruments Ultrasound The Forte CB- 450 ultrasound machine was used for the treatments in this study. Conductor transmission gel (Chattanooga Group in Hixon, TN) was used as the medium in every ultrasound treatment. Each participant used the same parameters, a 4 cm 2 sound head at 1 mhz, 1.0 w/cm 2, 100% duty cycle for 15 minutes to induce vigorous heating, raising the tissue temperature 7.2 degrees Fahrenheit above baseline. 3 An outline, double the size of the ultrasound head, was placed over the hip flexor muscles on the dominant leg of the participant. One person conducted all ultrasound treatments to ensure consistency in treatments. The sound head was moved in circular motions at a rate of 3-4 cm per second. 3 If the heat was uncomfortable for the participant, the intensity was adjusted accordingly. Goniometer A 12 goniometer (Whitehall Manufacturing in City of Industry, CA) was used to obtain the range of motion measurement in this study. Active hip extension was measured with the participant lying prone. The axis of the goniometer was placed on the greater trochanter of the femur on the participant s dominant leg. 6 The stationary arm was placed parallel on the trunk, and the movement arm was placed on the thigh in line with the lateral femoral condyle. 6 Goniometer measurements were taken while the participant performed active range of motion into hip extension using the dominant leg. Three measurements were taken and an average was calculated for every trial. Published by Skyline - The Big Sky Undergraduate Journal,
6 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art. 1 Stretching The Thomas stretch and lunge stretch were used in this study. The Thomas stretch is performed with another person who aids the stretch. The lunge stretch was completed alone. Participants who were assigned a stretching routine for their treatment day were instructed to complete the Thomas stretch first and then the lunge stretch. During the Thomas stretch, the participant laid supine on the treatment table with their lower extremities hanging off the edge. The dominant leg was left hanging while the participant pulled their non-dominant leg to their chest in full knee flexion. One person (B.D.) pushed the participants dominant leg inferiorly at the knee, while simultaneously pushing their ankle posterior. The stretch was held for 30 seconds, two times. The participants were then instructed to do the lunge stretch. There was no assistance needed. Kneeling on the dominant leg and placing the non-dominant leg anterior to the body with the knee and the hip in 90 degrees of flexion is how the participants were instructed to execute the lunge stretch. The participants leaned into the non-dominant leg, creating a stretch in the hip flexors of the dominant leg. The stretch was completed twice, holding it each time for 30 seconds. Star Excursion Balance Test In order to examine the effectiveness of static stretching and ultrasound, the Star Excursion Balance Test (SEBT) was used as a functional assessment. The SEBT is used clinically to assess dynamic postural control. Postural control tests are used most often to evaluate the chance that an injury could occur, the discrepancy that can appear after an injury, and the progress a person is making following an injury. The measure of how far a participant can reach without losing their base of support in the middle of the star is how the postural control component is measured. 7 The SEBT has a high inter-rater reliability as well as 4
7 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control good indications of dynamic postural control. It is easy to use and most importantly cost effective for researchers. 8 During the SEBT, the participants are asked to stand on their dominant leg in the center of a pre-made star pattern. They were asked to reach with their nondominant leg as far as they could along the star pattern. Reaching towards eight different angles of the star, the participant was asked to non-weight bear with the non-dominant leg during this test. 8 A mark was placed where the participant would touch down at each angle. Concluding each trial, a measurement from the center of the star out to each mark was taken. Three trials were completed, and the measurements from each trial were averaged. Procedures Upon receiving IRB approval, each participant signed an informed consent during the first meeting. Each participant s height and weight was obtained prior to beginning research. An initial base line measurement of active hip extension was taken prior to each research day. One person took all goniometer measurements to minimize measurement error and to increase reliability. A baseline SEBT test was also obtained prior to each research day. Three measurements were obtained and averaged. Prior to each treatment, the participant randomly selected one of the three trials. The three trials consisted of: stretching alone, ultrasound alone, or stretching and ultrasound combined. After the participant received ultrasound and stretched, we took their measurements for range of motion and the SEBT within ten minutes. Ultrasound Participants who came in for only the ultrasound treatment were first instructed to lie prone on the treatment table, for goniometry measurements. Daily Published by Skyline - The Big Sky Undergraduate Journal,
8 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art. 1 baseline measurements of active hip extension ROM were recorded. The SEBT was also performed to provide daily baseline postural control measurements. The participant would then lie supine with their dominant leg hanging off the lateral edge of the table. A stool was placed under the dominant foot to provide participant comfort. Before beginning the ultrasound treatment, a pre-made stencil was placed over the treatment area and was outlined. The parameters for the ultrasound treatment are listed previously. Immediately following the treatment, active hip extension ROM measurements were taken and recorded. Then, the participant performed the SEBT and these results were also recorded. Stretch Participants who came in for only a stretching treatment were instructed to lie prone on the table. A daily baseline of active hip extension ROM was recorded, as well as a daily baseline to assess postural control (SEBT). The participant completed the Thomas stretch and the lunge stretch, following parameters listed above. Immediately following the treatment, another active hip extension ROM measurement was recorded. Then, the participant performed the SEBT. The results were recorded. Ultrasound and Stretch Participant who came in for ultrasound and stretch were instructed to lie prone on the table. A daily baseline of active hip extension ROM was recorded, as well as a daily baseline to assess postural control (SEBT). The participant would then lie supine with their dominant leg off the lateral edge of the table. A stool was placed under the dominant foot to provide participant comfort. Before beginning the ultrasound treatment, a pre-made stencil was placed over the treatment area and was outlined. The parameters for the ultrasound treatment are listed above. The participant then completed the Thomas stretch and the lunge 6
9 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control stretch, using the parameters listed above. Immediately following the treatments, another active hip extension ROM measurement was recorded. The participant then performed the STAR Excursion Balance Test, and the results were recorded. Data Analysis Descriptive statistics were calculated for each subject s age, height, weight, STAR excursion balance test, and range of motion measurements. A 2 x 3 repeated measures (time x condition) ANOVA was used to evaluate significance where alpha was set a priori at If significant interactions were found, pairwise comparisons were run using a Bonferonni adjustment. Microsoft Excel 2013 and IBM SPSS version 22 were used to analyze the data. Results The 2 X 3 repeated measures ANOVA revealed no statistical significance for hip extension and SEBT (p=0.79 and p=0.13 respectively). The mean scores for combo, stretch, and US for hip ROM pre and post trials are shown in Figure 1. The combo and US trials both showed a decrease of 0.83 cm and 0.08 cm respectively for hip ROM. The stretch trial showed the only increase of 0.64 cm for hip ROM, but it was not a big enough increase to have significance. Figure 2 shows the mean scores for combo, stretch, and US for SEBT composite scores. The composite score used the anterior, posterolateral, and posteromedial scores from the SEBT. 8 An increase of 1.70 cm and 1.78 cm was shown for the US and stretch trials respectively, and a decrease of 0.71 cm was shown for the combo trial. Therefore, the statistical analysis showed no significant difference in any trial. Discussion Many clinicians use ultrasound as a therapeutic modality to heat tissues, and promote healing. Ultrasound is also used to improve ROM by increasing Published by Skyline - The Big Sky Undergraduate Journal,
10 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art. 1 collagen extensibility within the desired tissue. This research intended to determine ultrasound s effects on increasing ROM and postural control in the hip flexors and how these effects could be enhanced by a stretching routine. The results of this study were found to be inconclusive for all three trials performed. What follows is a discussion regarding first the stretching trial, second the ultrasound trial, and finally the combination trial. It is believed by many that stretching routines increase ROM but the results from this research showed no statistical significance that stretching improved hip extension. There was actually a decrease in goniometry measurements following the static stretching routine. There was a small increase in SEBT scores, but the increase was not enough to be clinically relevant. A systematic review found some initial evidence that a static stretching routine could in fact decrease injury. 2 However, these results also show that stretching alone would not increase dynamic postural control. A randomized control trial found increases in hip extension following a passive and active stretching routine. This study was conducted over the course of three and six-week trials and found increases in hip extension. 9 This study may have produced different results because of the length of time allotted to conduct research, allowing the benefits of stretching to be seen. Other modalities have been used alongside stretching to facilitate improvements in ROM pre-event. Ultrasound when used to vigorously heat tissue has been shown to improve ROM. The results showed no increase in goniometry measurements, and only slight increases in SEBT scores. Putting the participant s hip flexors in a stretched position was utilized to improve the effects of the ultrasound treatment and lengthen the stretching window. This window is a phase during vigorous heating where the muscles can achieve their greatest extensibility. It is suggested that joint mobilizations and stretching are done immediately following an ultrasound treatment; to ensure that the stretching window is still open. 3 Despite 8
11 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control these extra efforts the outcome showed no statistical evidence that ultrasound effectively increased hip flexor ROM. The effects ultrasound had on postural control also remains to be seen because of the lack of clinical significance found in the SEBT data. The focus of this study was to see if the combination of these modalities, stretching and ultrasound would prove a different outcome. This was not the case: decreases in both goniometry measurements and SEBT scores were found in the combination group. If this study could ve been performed over a longer period of time there may have been some clinically significant numbers from the combination trial or the stretching trial. In addition, if a more superficial muscle group was to be studied there may have also been more noteworthy results. Limitations The first limitation to our study was the small sample size. Participants could only be selected from the athletic training classes at the University of Montana. Many of the participants were young and healthy individuals, limiting the diversity in the study. There was also no means to measure the rise in tissue temperature following the ultrasound treatment. Therefore, there was no way to know if specific tissue was achieving the desired raise in temperature. Another limitation was that the study could only be conducted in the evening; therefore, the participants muscles could have been fatigued from their daily activities. Rest times were also not enforced in our stretching trials and during the SEBT trials. During the SEBT trials rest time between each test was based on participant comfort and was not designated. This could ve affected how far they could reach because they may have been fatigued when completing their second and third tests. A rest time of 10 seconds was designated between the stretching trials. This was not based upon past research but was enforced for consistency. Published by Skyline - The Big Sky Undergraduate Journal,
12 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art. 1 When collecting numbers for hip extension the participants were instructed to lie prone, but some participants did not fully lie down but stayed up on their elbows. This could ve decreased their hip extension. There was also not a second researcher to enforce correct form when completing hip extension, to ensure that the hips and back stayed on the table. This could ve increased hip extension. Overall, hip extension was measured as consistently as possible but errors may have occurred. Lastly, participants were not supposed to exercise 24 hours prior to research trials. The majority followed this stipulation, but we had no way of confirming this. The effects of working out could ve decreased hip extension and their SEBT scores due to soreness of muscles. Working out could ve also increased hip extension, if the participants were stretching their lower extremity during their workouts. Future Research If further research were to be conducted, a larger sample size would be desirable. This would give a more diverse group of participants. Ideally, this research would be best conducted with an athletic population, people currently participating in a competitive sport. Research would also have to be carried out over a longer period of time. This would enable the results to be more conclusive, giving a better idea of specific trends. Lastly, using different ultrasound parameters on different subjects could give a better idea on what specific parameters deep heat the hip-flexors best to achieve the desired goal. Conclusion This study aimed to produce conclusive results regarding the effects of static starching and ultrasound on postural control and function. This study produced inconclusive results in all three trials, static stretching alone, ultrasound alone, and the combination of the two modalities. Further research needs to be 10
13 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control completed in order to better assess the effects of ultrasound and stretch as they relate to ROM, postural control, and overall function. References 1. Thacker SB, Gilchrist J, Stroup DF, Kimsey CD. The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature. Med. Sci Sports Exercise. 2004;36(3): Small K, Mc Naughton L, Matthews M. A Systematic Review into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury. Research in Sports Medicine: An International Journal. 2008;16(3): doi: / Knight KL, Draper DO. Therapeutic Modalities: The Art and Science. Baltimore, MD: Lippincott Williams & Wilkins; Speed CA. Therapeutic Ultrasound in Soft Tissue Lesions. Rheumatology. 2001;40: Reed BV, Ashikaga T, Fleming BC, Zimny NJ. Effects of ultrasound and Stretch on Knee Ligament. Journal of Orthopaedic & Sports Physical Therapy. 2000;30(6): doi: /jospt Starkey C, Brown SD, Ryan J. Examination of Orthopedic and Athletic Injuries. Philadelphia, PA: F.A. Davis Company; Brumitt J. Assessing Athletic Balance with the Star Excursion Balance Test. NSCA s Performance Training Journal. 7(3): Gribble PA, Kelly SE, Refshauge KM, Hiller CE. Interrater Reliability of the Star Excursion Balance Test. Journal of Athletic Training. 2013; 48(5): doi: / Published by Skyline - The Big Sky Undergraduate Journal,
14 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art Winters MV, Blake CG, Trost JS, Marcello-Brinker TB, Lowe L, Garber MB, Wainner, RS. Passive Versus Active Stretching of Hip Flexor Muscles in Subjects With Limited Hip Extension: A Randomized Clinical Trial. Journal of the American Physical Therapy Association. 2004; 84(5): Figure 1. Hip Extension ROM following Treatment 12
15 VanValkenburg and Dickman: Comparing the Effects of Ultrasound and Stretching on Hip Flexor Flexibility and Postural Control Hip Extension ROM Following Treatment 60 Es)mated Marginal Means Pre Post Combo US Stretch Published by Skyline - The Big Sky Undergraduate Journal,
16 Skyline - The Big Sky Undergraduate Journal, Vol. 3 [2015], Iss. 1, Art. 1 Figure 2. Composite SEBT Scores Following Treatment Composite SEBT Scores Following Treatment Mean Scores US Stretch Combo Pre Post 14
COMPARING THE EFFECTS OF DIATHERMY AND DYNAMIC STRETCHING ON HIP FLEXOR FLEXIBILITY AND POSTURAL CONTROL
University of Montana ScholarWorks at University of Montana Undergraduate Theses and Professional Papers 2015 COMPARING THE EFFECTS OF DIATHERMY AND DYNAMIC STRETCHING ON HIP FLEXOR FLEXIBILITY AND POSTURAL
More informationDynamic Flexibility and Mobility
Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope
More informationA Comparison of the Immediate Effects of Eccentric Training vs Static Stretch on Hamstring Flexibility in Basketball Players Dr.
A Comparison of the Immediate Effects of Eccentric Training vs Static Stretch on Hamstring Flexibility in Basketball Players Dr. Mandeep Thour* *Assistant Professor, Department of Physical Education SGGS
More informationBelow is the standard dynamic stretch series
Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationLow Back Pain Home Exercises
Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.
More informationStretching Exercises for the Lower Body
Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching
More informationHockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning
8.0 Injury Prevention Techniques 8.1 General Principles of Conditioning It is a well known fact that athletes are less likely to be injured when they are physically fit. In addition, well conditioned athletes
More informationPower Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity Acceleration Training workout is designed to build muscle strength, power and tone. The exercises incorporate obliques and rotations to target that
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationChapter 10: Flexibility
Chapter 10: Flexibility Lesson 10.1: Flexibility Facts Self-Assessment 10: Arm, Leg, and Trunk Flexibility Lesson Objectives: Describe the characteristics of flexibility. Explain how you benefit from good
More informationSource: Exercise in Arthritis
Exercise in Arthritis Regular exercise boosts fitness and helps reverse joint stiffness with RA. Decrease Pain, Increase Energy Exercise more to decrease pain and feel more energetic? Hardly seems possible
More informationINJURY PREVENTION TECHNIQUES
Hockey Canada Safety Program Injury Prevention Techniques 8.1 General Principles of Conditioning INJURY PREVENTION TECHNIQUES It is a well known fact that athletes are less likely to be injured when they
More informationASSESSMENT OF FLEXIBILITY
Name: Date ASSESSMENT OF FLEXIBILITY Objective The purpose of this lab is to gain an assessment of the participant s flexibility. A number of key joints and movement patterns will be assessed to gain an
More informationWarm-Up and Stretching Exercises
Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed
More informationPower Plate Healthy Bones
1 Power Plate Healthy Bones It is generally understood that movement and resistance training favourably influences the bone remodelling process. If bone is subject to disuse through lack of exercise for
More informationRacquet Sports Training Program
Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
More informationtemperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.
Warm-Up & Cool-Down The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for the
More informationPower Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity workout uses promotion Dynamic Vibration Technology in the pro6 model to build muscle strength, power and tone. The exercises incorporate obliques
More informationThe AT&T Williams Driver Workout
1 The AT&T Williams Driver Workout Armchair Formula One drivers can now accelerate their fitness with the Power Plate AT&T Williams Driver workout. This high intensity Acceleration Training workout is
More informationSuspension Training Techniques for Functional Strength, Core Conditioning and Flexibility
Suspension Training Techniques for Functional Strength, Core Conditioning and Flexibility Fraser Quelch BPE, CSCS Director of Education and Programming Fitness Anywhere Inc. Introduction Provide some self
More informationDr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI
Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationPower Plate Circuit 1
1 Power Plate Circuit 1 This high intensity workout combines Acceleration Training exercise and weight training to help build muscle strength, stamina and power. It incorporates dynamic exercises both
More informationHip Arthroscopy Rehabilitation Protocol
Hip Arthroscopy Rehabilitation Protocol 1. Concepts: a. Range of motion and weight bearing restrictions must be adhered to during the initial rehab process (4 total weeks of ROM and weight bearing restrictions)
More informationTRAINING THE CORE BEGIN WITH ONE SET OF ALL 17 EXERCISES FOR A TOTAL OF 250 REPS. NEXT, MOVE TO TWO SETS FOR A TOTAL OF 500 REPS.
TRAINING THE CORE 1. LATERAL SIT UPS.X 20 (10 EACH SIDE) 2. HYPEREXTENSIONS.X 10 3. LEG HUGS...X 15 4. RUSSIAN TWIST X 20 (10 EACH SIDE) 5. HIP CURLS..X 14 (7 EACH LEG) 6. JACK KNIFES..X 10 7. REVERSE
More informationMaximal isokinetic and isometric muscle strength of major muscle groups related to age, body weight, height, and sex in 178 healthy subjects
Maximal isokinetic and isometric muscle strength of major muscle groups related to age, body weight, height, and sex in 178 healthy subjects Test protocol Muscle test procedures. Prior to each test participants
More informationTotal Hip Replacement Rehabilitation: Progression and Restrictions
Total Hip Replacement Rehabilitation: Progression and Restrictions The success of total hip replacement (THR) is a result of predictable pain relief, improvements in quality of life, and restoration of
More informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More information9/6/2012. Less risk of injury Fewer back & posture problems Function more efficiently
Unit 4 Ability to use your joints fully through a wide range of motion Having long muscles that allow your joints to be free enough to allow adequate movement. People who are flexible are often involved
More informationSEAWHEEZE STRENGTH TRAINING PLAN
SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable
More informationCONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2
CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS?... 1 Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2 5 Band Set... 2 FLOOR EXERCISES... 4 Hip Abduction in sidelying (good for
More informationIndividual Summary Report
Individual Summary Report John, you have completed screening tests designed to determine your musculoskeletal status and injury potential. Injuries are difficult to predict, that s why we use only the
More informationPara-Karate Functional Testing Manual for the European Championships
Para-Karate Functional Testing Manual for the European Championships Ivan Vivaracho, Classifier of Para-Karate WKF / EKF Karl Michael Schölz, WKF Chairman Para-Karate Commission 1 The classification session
More informationExamining Rewarming Trends Following Cryokinetics Using Different Cooling Modalities on Ankle Skin Surface Temperature
University of Montana ScholarWorks at University of Montana Undergraduate Theses and Professional Papers 2015 Examining Rewarming Trends Following Cryokinetics Using Different Cooling Modalities on Ankle
More informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationACTIVITY TYPE. Stretching COACHING RESOURCE
ACTIVITY TYPE Stretching 161 Stretching, Warm-up and Cool-down A regular stretching, warm-up and cool-down routine is an essential component of any athlete s program no matter what their age or competition
More informationOpen and Closed Chained Activity Effect on Shoulder External Rotation Range of Motion using Whole Body Vibration Therapy
Open and Closed Chained Activity Effect on Shoulder External Rotation Range of Motion using Whole Body Vibration Therapy Timothy L. Cooley, MS, ATC University of Utah Craig L. Switzler, MS, ATC University
More informationFoam Rollers. Professionally managed by:
Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education
More informationEvidence-Based Examination of the Hip Presented by Alexis Wright, PT, PhD, DPT, FAAOMPT Practice Sessions/Skill Check-offs
Evidence-Based Examination of the Hip Presented by Alexis Wright, PT, PhD, DPT, FAAOMPT Practice Sessions/Skill Check-offs Module Five: Movement Assessment of the Hip (1 hour CEU time) Skilled Process
More informationDEEP SQUAT. Upper torso is parallel with tibia or toward vertical Femur below horizontal Knees are aligned over feet Dowel aligned over feet
APPENDIX 9 SCORING CRITERIA DEEP SQUAT Upper torso is parallel with tibia or toward vertical Femur below horizontal Knees are aligned over feet Dowel aligned over feet Upper torso is parallel with tibia
More informationStatic Stretching Routine (Standing Position), for Warm-Up and Cool-Down
SUBJECT 4: Exercises STRETCHING EXERCISES Static Stretching Routine (Standing Position), for Warm-Up and Cool-Down POINTS TO KEEP IN MIND Static = hold position for 15-20 seconds. Do not over-stretch to
More informationTherapeutic Heat: Effects of Superficial and Deep Heating Modalities on Hamstring Flexibility
University of North Florida UNF Digital Commons All Volumes (2001-2008) The Osprey Journal of Ideas and Inquiry 2008 Therapeutic Heat: Effects of Superficial and Deep Heating Modalities on Hamstring Flexibility
More informationViking Strong Exercise & Stretch Ebook
Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the
More informationChapter 23 Body Mechanics, Positioning, and Moving
Chapter 23 Body Mechanics, Positioning, and Moving Question Is the following statement true or false? Good body posture distributes gravity through the center of the body over a wide base of support. Answer
More informationStarting a Strength Training Program
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Starting a Strength Training Program About This Kit The key to improving strength is applying resistance to the muscle
More informationFIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT
THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core
More informationMOON SHOULDER GROUP NONOPERATIVE TREATMENT OF ROTATOR CUFF TENDONOPATHY PHYSICAL THERAPY GUIDELINES
MOON SHOULDER GROUP NONOPERATIVE TREATMENT OF ROTATOR CUFF TENDONOPATHY PHYSICAL THERAPY GUIDELINES From: Kuhn JE. Exercise in the treatment of rotator cuff impingement. A systematic review and synthesized
More informationATHLETIC CONDITIONING ON THE ARC BARREL
ATHLETIC CONDITIONING ON THE ARC BARREL page 1 INTRODUCTION The STOTT PILATES Athletic Conditioning stream serves as a bridge between STOTT PILATES standard repertoire and the CORE Athletic Conditioning
More informationNOW IT S YOUR TURN TO GET IT DONE!
WORKOUT #5 week 6 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
More informationRelationship between Body Core Stabilization and Athletic Function in. Football, Basketball and Swimming Athletes
Relationship between Body Core Stabilization and Athletic Function in Football, Basketball and Swimming Athletes Fatemeh Pouya (Msc) 1, Farahnaz Ghaffarinejad (Msc) 2 1. Department of Anatomy, Kerman University
More information#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
More informationLabral Repair with a Microfracture
Labral Repair with a Microfracture This protocol should be used as a guideline for progression and should be tailored to the needs of the individual patient. Strict protective weight bearing status for
More informationFluid-Dynamics 1 Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,
More informationSome Tips to Get Started When starting a strengthening program, keep some guidelines in mind:
Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.
More informationKNEE AND LEG EXERCISE PROGRAM
KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program
More informationWhat is Kinesiology? Basic Biomechanics. Mechanics
What is Kinesiology? The study of movement, but this definition is too broad Brings together anatomy, physiology, physics, geometry and relates them to human movement Lippert pg 3 Basic Biomechanics the
More informationNeck Rehabilitation programme for Rugby players.
Neck Rehabilitation programme for Rugby players. The programme consists of two parts, first the Therapeutic Exercise Programme to improve biomechanical function and secondly the Rehabilitation programme
More informationTraining the Shoulder for Racquet Sports Michael Barnes, MEd, CSCS
Training the Shoulder for Racquet Sports Michael Barnes, MEd, CSCS Many sport movements involve accelerating an implement, such as a ball, bat or racquet, or transferring force from the ground to the hands.
More informationDynamic Twist. The 20 most effective exercises for longer drives, improved accuracy, and a consistent game
GOLF FITNESS The 20 most effective exercises for longer drives, improved accuracy, and a consistent game FLEXIBILITY Flexibility may be the single most important factor in making a successful golfer. A
More informationAdvanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
More informationEXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE
EXERCISE PRESCRIPTION FOR A HEALTHY LIFESTYLE Benefits of Regular Exercise Improve musculoskeletal health Increase strength Activities of daily living, quality of life Increase endurance Improve functional
More informationPlyometric Drills Spider Strength and Conditioning 1
Plyometric Drills Spider Strength and Conditioning 1 The purpose of performing plyometric exercises is to develop explosive power in the muscle groups responsible for movement on the playing field. By
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationLower Extremity Physical Performance Testing. Return to Function (Level I): Core Stability
Physical performance testing is completed with patients in order to collect data and make observations regarding the overall function of the limb integrated into the entire functional unit of the body,
More informationExercises to restore range of movement: Rotation
Exercises to restore range of movement: Rotation Start position: Sitting upright with your back supported in a chair. Position your head so it is evenly balanced, looking forward. Avoid allowing your head
More informationKILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
More informationAssessing and Treating the Restricted Hip. Objectives. and how does this become that? When did this become bad? Neurodevelopment.
Assessing and Treating the Restricted Hip New Hampshire Musculoskeletal Institute Fall Symposium Bedford, NH September 14, 2013 Scott Lawrance, DHS, LAT, ATC, MSPT, CSCS University of Indianapolis Objectives
More information30 Minute Home Workout DAYS 1, 3. AND 5
30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout
More informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
More informationPHASE ONE: THE FIRST SIX WEEKS AFTER INJURY
Exercises After Injury to the Anterior Cruciate Ligament (ACL) of the Knee Dr. Abigail R. Hamilton, M.D. PHASE ONE: THE FIRST SIX WEEKS AFTER INJURY Initially, the knee needs to be protected-use the knee
More informationETS EXERCISE SHEETS EXPLAINED
ETS EXERCISE SHEETS EXPLAINED Exercises 4pt kneeling Supermans Extend opposite arm/leg whilst maintaining neutral spine. Hips are to remain parallel to the floor during movement. Core. Also assists in
More informationA Comparison of Two Stretching Protocols on Hip Range of Motion: Implications for Total Daily Stretch Duration
Journal of Strength and Conditioning Research, 2003, 17(2), 274 278 2003 National Strength & Conditioning Association A Comparison of Two Stretching Protocols on Hip Range of Motion: Implications for Total
More informationReliability of Measuring Trunk Motions in Centimeters
Reliability of Measuring Trunk Motions in Centimeters MARGARET ROST, SANDRA STUCKEY, LEE ANNE SMALLEY, and GLENDA DORMAN A method of measuring trunk motion and two related motions using a tape measure
More informationTAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE
TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TABLE OF CONTENTS 3. About Us 4. Understanding Trigger Points 5. Static Stretch vs Movement Prep 6. Equipment Needed 7. Using the Foam Roller to Mobilise
More informationAll About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management By: James J. Messina, Ph.D. Benefits of regular
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationPilates for Pole Athletes
Pilates for Pole Athletes Maria E. Moore July 2, 2018 Body Arts and Science International Comprehensive Teacher Training Program, 2017 Breathe Pilates & Fitness Harrisonburg, VA Abstract Pole dancing has
More informationBy Dr. Ellyn Robinson
Issue: 15.03 April 2005 Stretching The Field At Boston College, coaches are making flexibility a focal point of their strength and conditioning program with great results. By Dr. Ellyn Robinson Ellyn Robinson,
More information1 of 8 9/21/2006 1:02 PM Smith College Dept. of Athletics Program for The Average Division III Female Athlete Trainer : Timothy Bacon Introduction Core, functional and complementary exercises. Warm Up
More informationSUBMARINE SERIES - LEVEL 3
SUBMARINE SERIES - LEVEL 3 Navy Operational Fitness Series submarine Series navy operational fitness 3 Simple Steps to Get Started! Step : Choose a Level This card series progresses you through 3 levels
More informationHome Exercise Program for Knee Conditioning
Prepared for: Prepared by: Instructions: Home Exercise Program for Knee Conditioning Before beginning the conditioning program, warm up the muscles by riding a stationary bicycle or jogging for 10 minutes.
More informationResistance Band Exercises
Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
More informationCore deconditioning Smoking Outpatient Phase 1 ROM Other
whereby the ball does not stay properly centered in the shoulder socket during shoulder movement. This condition may be associated with impingement of the rotator cuff on the acromion bone and coracoacromial
More informationMusculoskeletal Age Related Changes That Lead to Movement Loss
Objectives Review the factors that can lead to movement loss (age related changes and previous injuries) Discuss the role that posture plays affecting movement loss Discuss exercises to prevent movement
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationHamstring Strain. 43 Thames Street, St Albans, Christchurch 8013 Phone: (03) Website: philip-bayliss.com.
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Hamstring Strain The hamstring muscles are very susceptible to tears, strains and other common sporting
More informationTRUNK - 2 Flexion: Stretch Low Back Extensors (Supine)
TRUNK - 2 Flexion: Stretch Low Back Extensors (Supine) Position Helper: Support legs with knees bent toward chest. - Helper presses legs toward abdomen. Hold seconds. Contract method: Resist seconds. (see
More informationLower Your Handicap Pilates for Golfers
Lower Your Handicap Pilates for Golfers Cindy Sankhagowit July 20, 2014 CTTC 2014 Portland, OR Abstract To improve one s golf game means shooting a lower score, thereby lowering your handicap. A golf swing
More informationBASIC ORTHOPEDIC ASSESSMENT Muscle and Joint Testing
BASIC ORTHOPEDIC ASSESSMENT Muscle and Joint Testing The following tests are for the purpose of determining relative shortening, restriction or bind of muscle tissues. In this context the term bind in
More informationPre and Post pool sessions. County Camps
Pre and Post pool sessions County Camps Key themes of the session PREPOOL Health and safety Environmental factors Swimmers clothing Why warm up? RMAP Which exercises? POST POOL Why do it? Good technique
More informationMaryland Volleyball Camps
Maryland Volleyball Camps High School Prep Performance Packet Introduction Thank you for participating in the High School Pre-Tryout Clinic. By attending this clinic, you have shown interest in becoming
More informationStrengthening the ACL and Knee Health Warm-up Program
Strengthening the ACL and Knee Health Warm-up Program Researched and compiled by: Jordan Holtz B.S., NCSF- PT Workouts and Exercises recommended and proven by: Dr. Laura Inverarity, P.T., D.O. Elizabeth
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
More informationSports Conditioning for the Knee A guide to conditioning and knee injury prevention
Alex Petruska, PT, SCS, LAT Sports Conditioning for the Knee A guide to conditioning and knee injury prevention This program has been developed to provide a comprehensive guide to the conditioning of the
More information