Banded Joint Mobilizations for Ankle & Hip (Myths Busted)
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- Опубликовано: 3 авг 2024
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The goal of this video is to review what joint mobilizations are and some common banded techniques used for the ankle and the hip. Within these techniques, the video intertwines some research about their proposed mechanisms and how much of an impact they have on objective outcomes, such as joint range of motion.
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Introduction 0:00
What band mobilizations are: 0:53
Ankle mobilization technique: 1:45
What they do/don’t do: 2:35
Ankle mobilization research: 3:29
Hip mobilization techniques: 4:51
Hip mobilization research: 6:31
Summary: 7:31
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Studies:
pubmed.ncbi.nlm.nih.gov/29034...
Ankle:
pubmed.ncbi.nlm.nih.gov/16515....
www.ncbi.nlm.nih.gov/pmc/arti...
www.researchgate.net/publicat...
pubmed.ncbi.nlm.nih.gov/11174...
pubmed.ncbi.nlm.nih.gov/16881...
pubmed.ncbi.nlm.nih.gov/14527...
Hip:
pubmed.ncbi.nlm.nih.gov/26559...
pubmed.ncbi.nlm.nih.gov/26995...
pubmed.ncbi.nlm.nih.gov/26929...
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Check out our video on strengthening your feet: ruclips.net/video/6WF4KHZBriA/видео.html
Glad I didn't come across this video till now haha, banded mobilisation permanently remedied both hip and ankle impingements for me, and I was very sceptical in trying them already. No idea how they worked, but neither stretching nor strengthening helped in my circumstance. To those watching this video, resistance bands are cheap and banded distractions carry no risk, so if you're desperate for a solution you won't miss anything by at least trying them.
were the banded exercises you did demonstrated in the video?
Studies are done on groups rather than individuals and there are often individual success stories. As he says in the video, there are a number of variables but these alone probably dont make much long term difference in a population. As a therapist, you have to weigh up the evidence but as an individual, sure, give it a try!!
I agree. Banded stretching made my stretches deeper and more comfortable simultaneously. Essentially making the stretching more effective
Neurophysiological changes are a great indicator of how these bands work. Chronic pain is the result of the brain pathways being burnt out to the point were they are always active when there is no longer an injury. Though this video misinterpreted the evidence presented, the studies actually provided sustaining evidence that there is a possibility of change in postures, I.e., mobility on structures of the body without the need for bone structure changes.
You need a band with much heavier resistance. You also need to hold it for up to two minutes to loosen the joint capsule, release synovial fluid and to create structural adaptations.
Is there any other banded mobilization I can do for my ankle? Had a major ankle sprain 1 year ago and constant pain in my lateral ankle side. It feels like my bone are not in place..I eveb walk differently than right side
As a personal trainer, this RUclips channel is becoming a fantastic resource for enabling critical thinking and debunking some commonly held beliefs for me. Thank you, guys.
Thank you so much!
The quality of your videos is mesmerizing... Love the special effects and the editing (zooming in on the studies, highlighting specific paragraphs). This is high-quality stuff! Thank you very much for sharing!
Thank you so much!
Great summary of the relevant research!
Research-based information is always helpful, thank you so much for a nicely done video.
Glad it was helpful!
Very helpful, thank you
Love your videos. As a physio, its a quick short-cut CPD and if its a topic of interest, I can simply go a little further down the rabbit hole. I literally had a patient with a stiff ankle post fracture and was doing those exact MWMs with her and sent her away with banded dorsiflexion! Ha ha! I may have to go back and tell her it was a waste of time now!
Thanks man good vid
Thanks for the great video! This confirms what I suspected, as I tried hard both ankle and hip banded mobilization without any real success. I guess it can still help a bit, as it's still a mobilization exercise, but well, there might be better solutions indeed. For me, doing seated calf raises helped me quite a bit with ankle mobility, and worked wonders for my plantar fasciatis.
Seated calf raises for plantarfasciitis? I might try that. Seems obvious now you say it 🙂. Thanks. I find that seated calf raise machines are disappearing from gyms now! Not sure we have one in mine?
The long term beneficial effect that comes from hip banded mob. is enabling me to squat immediately afterwards. I've tried everything i can find for years and I couldn't squat even 1-2 reps with bodyweight without some hip pain immediately or delayed. This dumb looking movement that is popularized by non evidence based, wrong narratives spreading channels actually fixed the pain. It's magic (for me)
which makes me question if those dumb pseudo-scientific channels and bros etc are right about other things
When you conduct the joint mobilization do not forget to conduct a strengthening movement to train in your new range of motion. (i.e ankle mobizations followed by slow 5 sec eccentric full range of motion calf raises)
I was dealing with a very tight achilles tendon, along with minimal dorsi / plantar flextion after badly breaking my tibia / fibula which required emergency open reduction internal fixation surgery. I did quite a bit of rehab post surgery, which included using the band on or under the talus with my foot on a platform, pushing the knee forward over my toes. I made tremendous progress with my plantar / dorsi flextion along with increased mobility and range of motion. The way I look at it is - you can't argue with success.
I think that they don't seem to understand that usually people recommend these types of mobilisation techniques along with other exercises to get the body used to the new range. I might have a read throughout the study that they referenced.
This person is way too smart for this, this person must get into the Bible. Jesus is Father God's son, his flesh light. Amen
I'm blown away by how easily and quickly I opened up the ROM in my ankles by doing this. A little frustrated that I didn't do it years ago, but better late than never, right?
Trying to find more info about the science behind this, thanks for the info...they are basically giving you a placebo with those bands...but in fact, you are just increasing your flexibility and mobility and what I conclude is, you can get the same results using the proprioceptive neuromuscular facilitation to get same or even better results.
Ed. I concluded this in the half of the video ending being the right conclusion. Haha. I subbed and liked ...great video 👍
For my personal case I increased my mobility in my ankles by forcing gently the joints into a wider range of motion for several weeks to prevent my ankles to get sprained and it worked just great
I'm post-op and trying to get back my closed-chain range of motion with dorsiflexion. Have been doing ALOT of work on this, most of it has been very uncomfortable. I just discovered this band technique and tried it and it was incredible. I had more range of motion, it was easier and pain-free to do the exercise, and actually it felt kind of good. There is no way that this isn't going to accelerate my gains.
It does not matter if bones are mobilized or not, if anything actually moves. It doesn't even matter if it's a placebo. It doesn't really matter what any of the papers say, either. What really matters is that if you can do the exercise comfortably and pain-free with a band, and you can't do it as well without a band, then the band is awesome because you'll make gains because you are doing the exercise more often.
It's misleading, at least in my case, to suggest that the "regular exercises" could be "just as good or better" when the obvious truth is exactly the opposite of that--- doing the ankle dorsiflexion exercises with a band is nothing short of a marvel. It is madness to suggest otherwise whenever people feel better when they do the exercises with a band. Like OK, you have two choices: you can do this exercise which feels like crap, or you can do this exercise which is basically the same except it has a band, and you can feel great. Which should we choose?
did the nihilism in evidence based pain & rehab community swing too far? maybe nihilism is not the right word but the notion that everything is non-specific
Have you gained long term benefit from the band mobilization technique?
Hey im in the same situation. Did it work longterm?
Crazy because I did them and it didn't help at all. Not a marvel, definitely a thing you can try but not necessarily better than other options. Glad it worked for you.
I agree. Banded stretching made my stretches deeper and more comfortable simultaneously. Essentially making the stretching more effective
how did i deserve such quality of content?
THUMBS ERECT! Wow that is such a great deep analysis- thanks for the meta-analysis. :)
Sprained my ankle months ago and got bunch of scar tissue limiting my movement- thanks for the finds
hi, so how's your ankle now and what did you do to regain your range of motion ?
@jamesvincent5935 physical therapy, cross friction massage. and did the band pull resets.
ended up getting a cortisol shot which alleviated a lot of persistent swelling
Do you think seated calf raises could be better than banded ankle mobilization at improving dorsiflexion? Thinking the added weight might lead to bigger improvements.
My chiropractor told me these technics would provide more mobilization, nothing about changing the joints themselves.
I am under the assumption that any stretching or muscle growth only happens as long as you are working on it. Nothing is permanent. I dont see what the problem is with these banded streches.
I have been performing the banded ankle, and hip streches, before I do squats. This give me better posture and range of movement, allowing the squat to build better muscles. What's the problem here exactly?
Great as always, guys!! What would be those neurophysiological effects?
www.ncbi.nlm.nih.gov/pmc/articles/PMC2775050/ Here's an open access paper that discusses some of the proposed mechanisms. There's a section on neurophysiological mechanisms, as well as a visual representation. Hopefully this helps.
When we provide a treatment, we get a variety of responses from the peripheral and central nervous system. Examples include input from the autonomic nervous system, endocrine system, neuromuscular responses and non specific responses like placebo/expectation and psychological factors. All of these can alter pain and potentially influence range of motion. We would suggest checking out the first study mentioned in video (and included in description) as it talks more about these responses and includes some good visual figures of the concept.
Thanks so much for the attention and the answer!! Keep going with this beautiful work!!!!
It sounds like I should not give up my simple calf stretches if all I want to do in increase mobilization. I mean, stepping on a half foam roller also frees up my walking considerably. Or is banded forms meant to do something else? Also, I'm also thinking I should attempt banded mobilization without someone helping me. I don't want to mess something up. Cheers and thanks for your work here! Toney
What band should I use for hip? How many kg/lb? What size of it?
Thanks, Dr. Comella. Do you have a recommendation for a band that's a bit lighter for travel? I currently have a 1 3/4 inch green band, and it's a bit bulky. Could a more narrow band also function well? (I'm 6ft 175)
A 1.75" band is too wide. It will hit more of the ankle than the talus. I use a small, like 0.5" band to place exactly on my talus and stretch it as far as I can go.
Thank you but how do I improve my ROM of ankle dorsiflexion after a bad ankle sprain with an avulsion fracture if this band mobilization does not work?
Its been 2 months for me....how is your anckle now? Did it improve?
TLDR - they do work, not in the way you think, there are other ways but there's no research to back them yet...also research sucks as usual
if those don't work than what the hell SHOULD I do to fix my damn ankle so I can do a squat than?!
So how do you permanently and more effectively affect ankle mobilization? Surgery?
This is a very interesting video.
I badly sprained my ankle with an avulsion fracture of my lateral malleolus and now my dorsiflexion on that ankle is limited.
If the banded mobilizations are not that effective, what do you recommend to get my ankle back to full dorsiflexion?
No harm in trying them anyway, considering how cheap resistance bands are. I had impinged ankles, and banded distractions gave me immediate improvement in range of motion which has stuck with me ever since.
Daily banded ankle mobilizations have helped my impingement and ROM over the few weeks.
@@JB-yg3ew Hey JB! Can we get an update? Do you still have that mobility and ROM or is it as the studies say, a temporary thing? I’m wondering if it’s worth my time.
@@chadshowdown9382 I'd say it's Worth your time. I'm only doing it a couple of times a week now,and mobility is better.
@@JB-yg3ew I'll definitely be doing it then, thanks!
I gotta be persnickety here and say that unproven claims are not the same as false claims
You guys should do a full review of the supple leopard
But what about when it actually makes a difference for you? And you experience more range?
This! Every one is about being evidence based these days, what about results based? If it works for you, it works for you..
Why does the inside of right ankle hurt when doing this
Hi why do some RUclipsrs do this on a box, like your doing, and others perform with foot on the ground, i know the original experiment was with the foot on the ground, so what does the box add to this exercise, does the foot need to be elevated to a certain height?
So if I have dorsiflexion issues because I feel a blockage or a ridgid something stopping my flexion, most likely because the talus bone isn't gliding back. So it appears from this video I can only use the mobilization technique to free it up a little bit and then it goes back to its lackluster performance... Am I missing something or is there a way for me to permanently fix this lack of gliding in my talus bone? Thanks!
Hi, physical therapist here, it would have to depend on what's causing the joint to be positioned in the first place. If you have flat feet, history of previous ankle sprains, or especially issues at your hips, those can all be factors that can be contributed to a less than optimal foot position statically and dynamically that stresses those joints abnormally in the first place.
So if the ankle mobilization exercise is mostly not fixing the problem of posterior ankle impingement, what can one do? I get a pinching sensation in a deep squat on the top of my ankle.
I have the same problem. I had gone to a specialist ( gave me pills) and chiropractor ( deep tissue massages and physical therapy) and still with the pain!
They do work.
PNF stretching might be more permanent
Are banded mobilization gains really temporary and short term?? I was really looking forward to improving my hip and ankle mobility. I guess I’ll focus more on yoga.
Why not give the exercises a try and see for yourself? People are too quick to dismiss things because of research papers. Scientific research is great, but so are actual results for an individual(s). Try the banded exercises and if it works for you, then thats great. Does it really matter to you what is going on inside the ankle that increases your mobility?
@@kyleg4dexactly!
I don't understand the focus on "permanent" changes with these. I've never seen someone use them for anything other than a warm-up or as a way to make a movement immediately following it more comfortable.
So what are some good alternatives? Apparently band mobs aren't going to solve my problem.......
PNF stretching
It is useless af. Ankle pinching for 3 years now. Nothing helps. MRI shows a lot of space.
This channel: Everything is a myth. Myths are myths. You are a myth.
Lol there's a lot of nonsense in our industry.