What Force Can Resistance Band Generate?John Miller2020-07-04T12:51:29+10:00A FAQ about Resistance Bands is:
"How much force or loading do Resistance Bands produce?"
Page et al. (2000) analysed the Thera-Band® brand of elastic resistance bands and discovered the following:
The resistance band output depends on how much the band or tubing stretched, or "per cent elongation".
The "per cent elongation" that the elastic stretches relate to the increase in length from it's resting length.
Using a "force elongation" chart, you can predict what the force will be at a specific per cent elongation for Thera-Band® colours. For example, if your 0.5-metre length of Blue Thera-Band®, then when you stretched it to 1.5 metres (200% elongation), you'd have about 5 kilograms of force. Extended to 2.0 metres (300% elongation), you'd have about 7 kilograms of force.
What's the Effect of Multiple Resistance Bands?
If you use two resistance bands or double up your resistance bands simultaneously, you will double the force so, if you double up a 0.5-metre length of black Thera-Band® and elongate to 2.0 metres you'd be producing about 18.4 kgs of force.
Three bands treble the force, which would produce 27.6 kgs of force in the same scenario.
Page, et al. JOSPT 30(1): A47. 2000
The prescription of exercise appropriate to you and your injury or fitness level is one of the many professional skills of a physiotherapist. Whether you have suffered an acute injury, chronic deconditioning or are recovering from surgery, the correct exercise prescription is essential. That's why your physiotherapist's knowledge and skills will personalise your exercise dose.
Your physiotherapist not only is educated in injury diagnosis but also exercise physiology or the science of exercise. This training enables your physiotherapist to assess and diagnose your injury, plus also to prescribe injury, fitness or age-appropriate activities targeted to you now.
What Exercises Should You Do?
Your exercises shouldn't be painful. Please take caution with some overzealous exercise prescribers who believe that the more painful the activity, the better. Thus simply isn't true—notably, the frail, immunosuppressed, deconditioned or post-operative person.
You'll find that your physiotherapist will thoroughly examine you and prescribe a series of exercises suitable for you in quantities that will not injure you further. Please seek an exercise expert, such as your physiotherapist, when you are planning your rehabilitation.
What Happens When You Stop Exercises?
Without some simple exercises, we know that specific muscles can become weak. When these supporting muscles are weak, your injured structures are inadequately supported and predispose you to linger symptoms or further injury. You can also over-activate adjacent muscles that may lead to further damage.
It is also essential to understand that even if you are "in good shape", you may have crucial but weak localised or stability muscles. When you have an injury, you should perform specific exercises that specifically strengthen the muscles around your injury and the adjacent joints. Your physiotherapist will assess your muscle function and prescribe the right exercises specific for your needs.
The exercises prescribed will usually be relatively simple, and do not require any special weights equipment, and can be performed safely at home.
Would You Stop Your Daily Prescription Drugs?
Your physiotherapist will prescribe your individualised dose or exercises. They are using their professional expertise to optimise your exercise dose. Would you just stop taking your regular blood pressure medication because you were too busy or didn't think it was working? We would hope not!
Exercise, when prescribed by an expert such as your physiotherapist, should be treated as your recommended dose. Just like when you don't take your blood pressure medication, you can't expect the drugs to work of you don't take it as prescribed by your health professional.
So, next time you skip your "exercise dose" just remember that you are not putting your health first. If you have any questions, please contact your Physio Works physiotherapist for your best care.