If you’re an athletic trainer looking for resistance bands for your athletes, it’s easy to get overwhelmed by all of the choices. Should you get a band or tubing? The black or the gold? Medco Sports Medicine is here to help with this quick guide full of frequently asked questions about resistance bands and THERABAND (and the answers).
Table of Contents
Questions About Resistance Bands
Questions About THERABAND Resistance Bands
Questions About Using THERABAND Resistance Bands
What Do Others Say About THERABAND Resistance Bands?
Questions About Other THERABAND Products
Recap
Questions About Resistance Bands
What is a resistance band?
Resistance bands are elastic bands made of latex or synthetic rubber, in the case of non-latex versions. They are often used for strength training and rehabilitation. You can choose between various resistance levels and options (flat bands, loops, tubes, and more).
Who invented resistance bands?
Elastic resistance has been used for over 100 years. The first patent for a product kind of similar to today’s resistance band was filed by Gustav Gossweiler in Switzerland in 1895. He called his stretchy rope with handles a “gymnastic apparatus.”
THERABAND is the originator of modern resistance bands. It all began over forty years ago in 1978. Two physical therapists approached what was then the Hygenic Corporation with a concept for using their Dental Dam product for physical therapy. This led to the invention of the original flat THERABAND resistance band and the corresponding progressive resistance system. Since then, THERABAND has grown into a household name in resistance training for athletic trainers and other clinical professionals. THERABAND continues to innovate, creating new resistance bands and fitness products for rehabilitation and strength training.
Why should athletic trainers use resistance bands?
We’ll keep it simple with three reasons why athletic trainers should use resistance bands with their athletes.
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Resistance bands are portable and space-saving. Lightweight resistance bands are easy to take with you for use on the sidelines, at away games, and in your athletic training facility. Your athletes can fold them and slip them into a sports bag too. Resistance bands offer similar muscle activation to dumbbells and weights while taking up less space in your facility.
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You can mix up your athletes’ workout routines. Show athletes how to use a resistance band to increase the difficulty of standard exercises like push-ups. Or teach them new exercises that work multiple muscle groups at once. The bands are also a great option for warming up before heavy lifting sessions.
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There’s a band for every athlete. Resistance bands come in different resistance levels. This means there’s an option that fits any fitness level, whether you have an athlete in rehab, returning to play after an injury, or looking for another strength training option.
Why should athletic trainers use THERABAND resistance bands?
Wondering why you should choose THERABAND products? Here’s the three top reasons why THERABAND is the brand you should choose.
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The Originator and Leader in Elastic Resistance
THERABAND is the originator of elastic resistance and the leader in the field. When you pick THERABAND, you’re choosing a brand with track record of reliability and a forward-looking, innovative mindset.
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Proven Science, Trusted Performance
THERABAND resistance bands are pull-force tested and validated at our manufacturing facilities for band integrity. THERABAND products are held to the highest quality standards.
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Trusted Progression™ System
THERABAND makes it easy to find the right band by using a color-coded progression system. This allows athletic trainers to quickly select the right band when working with any athlete and guiding them through the appropriate steps to recovery and strength.
Questions About THERABAND Resistance Bands
What color THERABAND resistance bands should I use with my athletes?
THERABAND resistance bands have a color-coded resistance system. Depending on the athlete, the best resistance will vary. Lower resistances are best for rehab while high resistance are better for strength training. You can even double up the bands or use two pieces that are the same length to increase the resistance.
The resistance provided by elastic bands or tubing is based on the amount that the band or tubing is stretched. 100% elongation is reached when a length of band is stretched to twice its original measurement.
Here are the standard THERABAND resistance levels:
What type of THERABAND resistance band should I buy for my athletic training facility?
THERABAND Latex Resistance Bands
These traditional flat bands are a great place to get started. THERABAND Latex Resistance Bands are what people typically think of when they hear the words “resistance band.” The bands can be used for a variety of exercises and are also available in a non-latex version.
THERABAND CLX™ Resistance Bands
Looking for more exercise options and a band that’s an even easier to use? Try THERABAND CLX™ resistance bands. Connective loops can be used as hand or foot holds or placed around the wrist, ankle, or knee to open up even more multi-planar exercise options. Never tie knots again!
THERABAND Resistance Band Loop
These smaller loop bands eliminate the hassle of tying a resistance band for exercises that require a loop, like Monster Walks. Save time using a premade loop!
THERABAND Resistance Tubing
Trying to decide between tubing and flat resistance bands? The two are often used interchangeably for many of the same exercises, so your choice partially depends on personal preference. Tubing is more commonly used when tying it to additional equipment (like around a ballet barre or fixed post).
THERABAND High Resistance Bands
For stronger athletes who need strength training and sports performance options instead of rehab, choose THERABAND High Resistance Bands. They provide higher levels of resistance for upper and lower body workouts. Choose between four resistances offering 15 to 50 pounds of resistance.
THERABAND VECTOR
The THERABAND VECTOR is a device that easily adjusts in resistance from 10 to 100 pounds with just the twist of a cap. This makes it a great option for working with a variety of athletes, whether you’re focusing on rehabilitation or sports performance. The VECTOR contains THERABAND Tubing with Kevlar string to reduce the snap-back risk. It allows single and multi-vector exercises from standard fitness exercises to sport-specific drills. Watch the video above to learn more about how the VECTOR works and to see it in action.
Should I use non-latex THERABAND resistance bands with my athletes?
Deciding to use non-latex bands is really up to you. Both the latex and non-latex options offer the same validated resistance levels.
You may want to use THERABAND Non-Latex Resistance Bands or THERABAND CLX™ Resistance Bands (both are latex free and made of synthetic rubber) if:
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Allergies: If you’re concerned about possible latex allergies, the non-latex version prevents allergic reactions from hives to anaphylactic shock.
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Latex-free facility: If your athletic training facility has a no-latex policy, these bands are a perfect choice to keep your athletes safe.
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Personal preference: If you prefer to use products that don’t contain latex, these are the bands for you.
Otherwise, you can also use THERABAND Latex Resistance Bands or THERABAND High Resistance Bands, made from natural rubber latex.
Should I buy pre-cut resistance bands?
Pre-cut resistance bands are an excellent choice if you want to quickly pass out bands to your athletes. These options are all pre-cut to five feet each.
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A three level kit that’s perfect for rehabilitation. |
A more challenging two level kit for advanced rehab or exercise. |
If you like using a looped band, you can purchase the CLX™ in a five foot option too. |
These individually wrapped bands are an easy grab-and-go option to hand out when working with a team of athletes. |
If you want to choose the band length depending on the athlete, go with a larger dispenser kit. You can cut the bands to custom lengths for a perfect fit. They are an excellent addition if you use a lot of bands.
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Choose between the larger 6 or 50 yard boxes, then easily cut off various lengths for your athletes. |
Prefer non-latex? This version is also available in bulk sizes (25 or 50 yards). |
Love the loops? Choose a 25 yard box of THERABAND CLX™ resistance bands. |
Should I cut different lengths of THERABAND bands for different athletes?
When deciding on a band length, it’s important to make sure the band isn’t too short, or you’ll increase the risk of a band breaking. The pre-cut length of five feet works for most people. In general, use a length of band equal to the limb you’re exercising. The bulk rolls allow you to determine proper length for each athlete and cut the band to their perfect fit.
Questions About Using THERABAND Resistance Bands
How do I start using THERABAND resistance bands in exercises with my athletes?
You can use resistance bands or tubing to make traditional body weight exercises more difficult. For example, you could use a CLX™ band to increase the difficulty of pushups, like in the video below.
Add accessories like a door anchor for additional exercises. Here’s a video on how to do a CLX™ Lat Pull Down Exercise.
You can also use the bands for sport-specific exercises, from golf to baseball to football to tennis. Here’s an example of how to use a resistance band to improve your athlete’s golf swing.
For more exercise ideas, check out this 35-video exercise series to choose the ones that fit your athletes’ needs.
Wondering what other exercises you can do with a THERABAND resistance band? Check out our full library of THERABAND exercises on the Performance Health Academy website.
How do I tie/knot a THERABAND resistance band?
Hold the band with one end in each hand. Wrap one section around the other, then cross over again and bringing one end through the loop that forms. Pull tight to form the first knot. Repeat so the band is double knotted securely. Before each use, make sure the knot is still tight and that it is not wearing/fraying.
If you don’t want to tie your bands, you can use a THERABAND Loop Band or THERABAND High Resistance Bands (both one loop) or THERABAND CLX Bands (multiple consecutive loops) instead! The best band for a loop depends on what exercises you plan to use it for.
Should I use accessories with a THERABAND resistance band?
Accessories are an optional addition that increase the variety of exercises you can do with a THERABAND resistance band. Whether you need accessories depends on how you use your bands. If you think your athletes might benefit from accessories, here are some of your options.
THERABAND handles offer soft padding to enhance comfort while holding the band. Or choose the closed-cell foam THERABAND sports handle for an option that can be wiped clean after use. A door anchor makes it easy to suspend tubing or a band by securing along the side or top of a door jam.
A wall station could be another great addition to your facility. It mounts to the wall and provides multiple anchor points for strength training. You can choose between a THERABAND Wall Station or a THERABAND CLX™ Wall Station.
If the THERABAND VECTOR is your choice, consider adding accessories like a door anchor, long loop strap, torso strap, thigh strap, or wall/rack anchor to use the device during even more exercises!
How do I attach a handle or door anchor to my THERABAND?
Follow the image below to securely loop your handle or tubing twice through the accessory strap. When securing the door anchor, make sure you are standing on the correct side of the door. During use, you should be on the side that requires you to pull the door shut. Locking the door will also help your band’s security.
How do I clean my resistance bands?
Wash the bands or tubing in warm, soapy water and rinse. Hang the product to dry. For latex products, lightly powder with talc before reuse to reduce the slight natural latex stickiness.
Can swimmers use a resistance band in the pool?
Yes, if you work with swimmers, the bands can be used in a chlorine pool, but they will deteriorate faster. After each pool use, rinse the bands in tap water and hang them to dry. Be sure to inspect the bands for wear and tear each session before handing out for use.
When should I replace my resistance bands?
Your resistance band should be replaced every 1-2 months if they are used frequently or exposed to extreme temperatures or a chlorine pool. Always inspect your band before use and replace it if there are any signs of wear, including cracks, small tears, or abrasions. Make sure to look closely at the attachment point, as this is where signs of use are most commonly shown. If your bands are used less frequently, they may last many months, but inspection is the best way to tell when to replace your bands.
What safety precautions should athletes take when using THERABAND resistance bands?
We know your athletes’ safety is very importation to you. Here are a couple of tips to help ensure safe use of resistance bands.
Follow the steps above to inspect your bands before use. Bands may break if they have small tears or are stretched past 300% elongation (4 times resting length).
Make sure your athletes remove jewelry and be aware of fingernails and other sharp objects that could cause tears. Ensure they always wear suitable eye protection during use.
Learn more at https://www.theraband.com/care-and-safety.
What Do Others Say About THERABAND Resistance Bands?
What do athletic trainers say about THERABAND Resistance Bands?
“Our THERABAND resistance bands and their new dynamic resistance tools play a big part in our rehab programs in our facility. I also cannot travel to any event without my Cramer TUF-TEK Traveler!”
- Mackenzie (Mac) Harmon MS, LAT, ATC
What does the research say about resistance bands?
Many studies have been performed using resistance bands. Some look at their effectiveness for strength training. One study found that THERABAND resistance bands and dumbbells achieve similar muscle activation, suggesting either could be used.
Other studies focus on specific populations of athletes. Here are a couple of examples:
Key Conclusions: THERABAND training contributed to an improved performance of spike speed, CMJ height, and peak power of lower extremities in young female volleyball players. Due to its effectiveness on muscular performance, the THERABAND training model can be recommended in addition to the regular technical training.
Key Conclusions: Research found an increase in internal and external rotation torque and peak and mean speed of serve. In conclusion, resistance training using THERABAND tubing and lightweight dumbbells may have beneficial effects on strength and functional performance in college-level tennis players.
Questions About Other THERABAND Products
What is the difference between a THERABAND Resistance Band and a THERABAND Stretch Strap?
Resistance bands are designed for muscle strengthening and are made of rubber latex or synthetic rubber. The THERABAND Stretch Strap is designed as an aid for dynamic stretching. It’s made of double stitched nylon and latex elastic. It’s great for gymnasts, cheerleaders, dancers, and other athletes who want to stretch and improve their flexibility.
What other products does THERABAND make?
THERABAND makes a variety of other fitness and exercise products beyond resistance bands. Choose THERABAND for all of your fitness needs knowing you’re getting Proven Science, Trusted Performance.
See a sample of our other THERABAND products!
Recap
Elastic resistance bands are lightweight, easy to store and travel with, and cost effective. The variety of resistances and exercise options mean you can use them with every athlete. Ready to start your THERABAND story? We suggest starting with a THERABAND CLX™ resistance band and these exercises!
References
- Page, P. and Ellenbecker, T. (2003). The Scientific and Clinical Application of Elastic Resistance. Human Kinetics. Retrieved from https://bit.ly/308dYEf
- The History of Resistance Bands. (n.d). Retrieved from https://bit.ly/2HbybBG
- THERABAND Academy. (n.d.) Frequently Asked Questions (FAQ). Retrieved from https://bit.ly/2DWptp2
- THERABAND. (n.d.) About Us. Retrieved from https://bit.ly/2PWLzw9
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