A Novel Elastic Loading-Based Exercise Program Improves Both Strength and Power at the Ankle Joint

The ankle joint plays a key role in human movement and is frequently targeted by exercise professionals for strength and power improvements. Recently, elastic bands have been added to many college-level and adult strength training programs to increase athletic strength and power.The goal of this study was to determine whether an elastic loading-based exercise program using elastic bands can improve strength and average power produced by the ankle. The elastic bands used are a large version of a rubber band, about one meter in length, with varying widths which provide different levels of resistance. Ten healthy young subjects participated in this study. Subjects underwent elastic band exercise training instruction with a fitness professional and then completed the elastic band exercise protocol. Pre- and post-exercise training strength testing was performed utilizing the Biodex 3 Isokinetic Dynamometer, testing for ankle strength and power. Scores for both Strength and Average Power improved from Baseline to Post-Protocol testing. Broadening the subjects’ age, demographic, and activity range may be beneficial during future research in this area. We concluded that exercise training using an elastic loading-based methodology such as elastic bands show promise for improving ankle strength and power. Further research in this area should involve larger sample sizes, and a variety of age ranges and activity levels. Protocol experimentation should also be considered