Month: March 2019

Powerball for Tennis Elbow Rehabilitation

Two research studies demonstrate the incredible benefits of Powerball exercise for tennis elbow treatment
Powerball for Tennis Elbow Rehabilitation

Two recent studies carried out by the University of Iran and the University of South Korea respectively have proven the significant advantages of Powerball exercise when it comes to tennis elbow rehabilitation. Both studies clearly show the benefits of gyroscopic exercise on a range of factors, including elbow, wrist and grip strength, general range of motion and function, pain, and overall quality of life in study participants.

What is Powerball?

Powerball is a simple handheld gyroscope which, when spun at speed, can generate up to 27kg in pure inertial resistance. This resistance works its way deep into tissue fibre, repairing and strengthening muscles from fingertip to shoulder.

Tennis Elbow Rehabilitation Powerball gyro ball image

The advantages of Powerball exercise are tenfold: build strong muscles, enhance grip strength, boost circulation or rehabilitate a wide range of injuries, including RSI like tennis elbow. All it takes is just 3 minutes a day of Powerball exercise to feel the difference. Don’t believe us? Continue reading to see just how beneficial Powerball can be when it comes to tennis elbow rehabilitation.

We offer a Powerball to suit every injury or strengthening goal. You can check out the wide range of Powerball models available in our online store here.


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What is Tennis Elbow?

tennis elbow rehab, tennis elbow powerball, tennis elbow pain relief

Tennis elbow (lateral epicondylitis) is a type of RSI (repetitive strain injury) that affects the lateral tendons in the elbow (the small, bony lump on the outside of your elbow). Tennis elbow is usually caused by constant repetitive movements that, when carried out over time a long period of time, begin to irritate and strain the tendons in the elbow. This leads to inflammation and pain that may prevent joint movement and even begin to affect your everyday life.

Scientifically Proven: Powerball for Tennis Elbow Rehabilitation

Study One

“To determine the effect of eight-week “gyroscopic device” mediated resistance training exercise on grip strength, wrist and shoulder strength and proprioception, and upper extremity performance, in participants with impingement syndrome or tennis elbow.”

Who conducted this research study?

This study was conducted by members of the Department of Biomechanics and Sports Injuries at Kharazmi University in Tehran, Iran (published December 2017 in the Journal of Bodyworks and Movement Therapies).

tennis elbow pain, tennis elbow rehabilitation, tennis elbow research study

What was the aim of the research study?

The aim of the research study was to test the effects of Powerball exercise on:

  • Grip , wrist & shoulder strength
  • Wrist & shoulder proprioception (awareness of the position and movement of the body)
  • General shoulder (upper extremity) performance
How were participants chosen?

A carefully selected group of 22 male volleyball players between the ages of 22 and 28 were chosen to take part in this research study. The study was conducted at the university rehab clinic during the volleyball preseason. All of the participants were suffering from tennis elbow.

The participants were broken up into two groups for the study:

Group I – 15 participants with tennis elbow

Group II (Control group) – 7 participants with tennis elbow

How was this research study carried out?

The research study was carried out on all participants over a period of 8 weeks.

Before and after the 8 week period, the participants were properly tested by physicians so that the results could be accurately compared at the end of the study. These tests measured grip, wrist and shoulder strength, wrist and shoulder proprioception and upper extremity performance.

During the 8 week research study period, the participants from Group I (Powerball exercise) used Powerball three times a week.

The Powerball exercise sessions varied in length to correspond with the different stages of the research study. The Powerball sessions were also made up of 10 different exercise positions, each of which focused on a different muscle group.

 

tennis elbow treatment, powerball exercises, powerball exercises tennis elbow

  • Powerball exercises A – Wrist flexion and extension
  • Powerball exercises B – Elbow flexion and extension
  • Powerball exercises C – Shoulder flexion
  • Powerball exercises D – Shoulder abduction
  • Powerball exercises E – Shoulder external and internal rotation 1
  • Powerball exercises F – Shoulder external and internal rotation 2

The Powerball was always used at low spin speeds (less than 10,000rpm), as a low level of resistance training is most effective for rehabilitation purposes.

The control group (Group II) did not carry out any Powerball exercises during the 8-week period. Instead they were given only self-care recommendations, such as use a hot pack, practice active range of motion and engage in patient education during the course of the research study.

What were the results of this research study?

Once the 8 week period of Powerball strengthening was complete, the tests carried out before the study began were repeated and the results compared.

Researchers found clear improvement in Group I (Powerball exercise) when compared to the control group. Grip, wrist, and shoulder strength, proprioception and performance was massively improved among the participants who used Powerball for 8 weeks, while no improvement at all was found among participants in the control group.

From such significant results it can undoubtedly be seen that exercise with Powerball is highly beneficial for tennis elbow rehabilitation. What’s more, this research study has proven that not only does Powerball rehabilitate even in the chronic stages of a condition, but it also results in “improvement of power” by strengthening as you recover.

tennis elbow treatment, tennis elbow rehabilitation, tennis elbow relief

Study Two

“To investigate the effects of vibration resistance exercise on strength, range of motion, function, pain and quality of life in persons with tennis elbow.”

Who conducted this research study?

This study was conducted by members of the Department of Physical Therapy at Daejeon University, Daejeon, Republic of Korea (published December 2016 in the official journal of the Korean Academy of Physical Therapy Rehabilitation Science).

What was the aim of the study?

The purpose of this study was to investigate the effects of Powerball use, also known as vibration resistance exercise (VRE) in patients with tennis elbow on:

  • Strength
  • Range of motion
  • Function
  • Pain
  • Quality of life

tennis elbow rehabilitation, elbow pain, powerball

How were participants chosen?

A carefully selected group of 27 people between the ages of 35 and 55 were chosen to participate in this research study. All of the participants were suffering from tennis elbow.

Participants were divided into three groups:

Group I – 9 participants exercising with Powerball (vibration resistance exercise (VRE))

Group II – 9 participants exercising with a weight (weight resistance exercise (WRE))

Group III – 9 participants in the control group

How was this research study carried out?

The research study was carried out on all participants over a period of 4 weeks. The participants were properly tested by physicians before and after the 4 week period, to that the results could be accurately compared at the end of the study.

The participants in Group I used Powerball (250Hz Powerball Classic) for 5 minutes at a time, three times a week. In comparison with the study conducted at Kharazmi University (Study One), the participants in this study only practiced one type of Powerball exercise. Each participant rested their elbow on an armrest at 90 degrees, while rotating Powerball in a circular motion.

Powerball 250 Classic, tennis elbow rehabilitation

The participants in Group II used a single handheld dumbbell for 5 minutes at a time, three times a week (1kg dumbbell for women, 2kg for men). The participants rested their forearm, but not their elbow, on an armrest and contracted their wrist while holding the dumbbell.

tennis elbow research study, tennis elbow powerball, powerball research study

Both Group I and Group II received electrical therapy for 30 minutes before carrying out their respective exercises. The control group (Group III) only ever received 15 minutes of electrical therapy three times a week during this research study.

Once the study was complete, the tests carried out before the study began were repeated and the results compared. These tests included:

  • Wrist extensor muscle strength test
  • Hand-grip strength test
  • Joint range of motion evaluation
  • Evaluation of elbow functional ability
  • Pain level assessment
  • Quality of life questionnaire
What were the results of this research study?

Comparing the before and after evaluations, researchers found significant improvements in the results. Group I (Powerball exercise) was found to have a clear increase in muscle strength and functional performance in the wrist, hand and elbow compared to the other two groups.

Grip strength, wrist range of motion and pain levels were also improved in Group I as well as in Group II (weight exercise) when compared to the control group. No significant difference was found in overall quality of life between the three groups.

Again, as with Study One, such significant and clear results are evident to show the incredible benefits of Powerball exercise when it comes to tennis elbow rehabilitation. Not only does regular use of Powerball actively promote tennis elbow treatment, but it also provides effective pain relief and improves overall muscle strength.

powerball, tennis elbow rehab, tennis elbow rehabilitation

Still not convinced that Powerball is the solution to your tennis elbow treatment? Try Powerball for yourself today and join the 4 million+ customers who have used Powerball to effectively strengthen and rehabilitate their upper body. Stop tennis elbow in its tracks and get back to an active and pain-free lifestyle today with Powerball.


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Want to read more about these research studies? Click the links below to find out more:

The Journal of Bodywork and Movement Therapies – Powerball Study 1

Physical Therapy Rehabilitation Science – Powerball Study 2

Indoor Trampoline Exercise Programme

Exercise made simple – and all from the comfort of your own home

Looking to make the most out of your Indoor Exercise Trampoline? Here at Powerball, we’ve created an easy-to-follow and fully comprehensive exercise guideline for your newest piece of fitness equipment. This programme was designed for use with the Powerball® Indoor Exercise Trampoline, but it is also suitable for use with other brands of indoor trampolines.

indoor exercise trampoline, trampoline exercise workout

Please Note: It is important to consult with your doctor before partaking in any form of exercise. Please ensure that you have fully read the safety guide which accompanies your trampoline and make sure that it is set up properly before use. Ensure that you have sufficient space surrounding your trampoline, so that there is no risk of injury when performing these exercises.

Fitness Trampoline Workout: Warm Up

As with any form of exercise, it is important that you stretch fully before getting on your trampoline. If you exercise regularly, then you may already have your own warm up technique. For beginners, recommended stretching techniques should include stretching out the muscles in your arms and legs (side arm rotations, arm raises, lunges, etc.) and quick 10-second sessions of jogging on the spot, jumping jacks and high knee jumps.

All of the suggested exercise repetitions and break times are guidelines only. If you feel that your level of fitness will allow you to do more reps – then great! If you feel that the number of exercise repetitions are slightly too much, then simply lessen the amount of reps you do and increase the length of your break between sessions. The most important thing is that you never push yourself too hard or risk overexertion or injury.

Fitness Trampoline Workout: Exercises

1. High Jump

Now that you’re fully warmed up, you can get to bouncing! Start with an easy ‘up-and-down’ bounce. You can hold the handlebar for support if you wish, but be careful not to put your full weight on it. Do this for 30 seconds or 30 jumps before taking a 30 second break. Repeat this exercise 3 times.

How high you jump is up to you. For beginners, it is recommended that you start with steady jumps where your feet don’t go more than 2 or 3 feet off of the trampoline. To make this exercise more difficult, you can try lifting your knees to your chest as you bounce. This requires a much more powerful jump and will really work your core and legs.

30 seconds/jumps • 30 second break • x 3

Targets: Calves, Glutes, Quads, Hamstrings, Core

2. Squat and Pulse

Stand on the trampoline with your feet shoulder-width apart and bend your knees until you are in a squat position. Remember to keep your back straight. Slowly begin ‘pulsing’ while remaining in the squat position. The pulsing action is similar to a light bounce, but your feet should not leave the trampoline.

Do this exercise three times for reps of 30 seconds with a 30 second break in between reps. You can use the handlebar for support if you prefer, although it is not necessary for this exercise.

30 seconds pulsing in squat position
30 second break
x 3

fitness trampoline workout, mini trampoline benefits

The lower you squat the more difficult this exercise will be. It is important that you keep the correct squatting position throughout the entire exercise, as an incorrect squatting technique will only have a negative affect on your training. If you are a beginner, it is recommended that you start at an easy squatting level, only sinking lower into the squat as you progress with your trampoline training.

Targets: Quads, Glutes, Handstrings, Core

3. Squat Jump

Stand with your feet shoulder-width apart and sit back into a squat position (same as exercise 2). Now use the power in your legs to push yourself upwards into a high jump. You should immediately return back to the squat position and repeat.

15 x squat jumps • 30 second break • x 3

powerball, mini fitness trampoline

It is important to ensure that you keep your back straight while in the squat position and that you always land softly on your knees after jumping. The lower you squat, the more difficult this exercise will be. The same goes for jumping – the higher you jump, the more power needed to propel yourself upwards into the jump.

Targets: Quads, Glutes, Hamstrings, Calves, Core

4. High Knee Raises

Stand on the trampoline with the handlebar to your side. Place your right foot slightly in front of your left. Holding the handle bar with one or both hands and keeping your right knee bent, raise your left knee so it is level with your chest (or as high as it can go). Bring your leg back down to the starting point and repeat this exercise 50 times. Once you’re finished, repeat the same excise using your other leg.

50 x high knee raises (right leg)
30 second break
50 x high knee raises (left leg)
x 2

While the buoyancy of the trampoline will help you to lift your leg upwards during this exercise, it is important that you always land softly, keeping your stationary knee bent at all times.

Targets: Core, Quads, Glutes, Hamstrings

5. Side Jump Twists

Stand on the trampoline with the handlebar to your side. Bending your knees, jump and turn your body to face the other side. Keep your knees as close together as you can during this exercise. Do 30 of these jumps, then take a break for 30 seconds. Repeat this exercise twice.

You may use the handlebar for support if you wish. The higher you jump, the more difficult this exercise will be. Always be aware of how high you can safely jump and never overexert yourself – if you feel sore or excessively tired, take a break.

30 x side jump twists • 30 second break • x 2

fitness trampoline workout, powerball trampoline, indoor trampoline

Targets: Core, Calves, Quads, Glutes, Hamstrings
6. High Knee Jumps

Stand with both feet firmly on the trampoline. Putting all of your balance on one leg, use the momentum of the trampoline to shift your weight from one leg to the other, lifting the the opposite knee each time so that it is level with your belly button. Depending on your fitness level, you can do 30 fast consecutive high knee jumps, or you can include a small bounce in between each jump if it’s easier.

Continue to lift your knees in this way 30 times, before taking a 30 second break. Repeat this exercise 3 times.

30 x knee lifts • 30 second break • x 3

Use the handlebar to maintain your balance if needed. The higher you lift your knee, the more difficult this exercise will be.

trampoline exercise, mini trampoline, trampoline workout

Targets: Glutes, Quads, Hamstring, Calves, Core

Fitness Trampoline Workout: Cool Down

1-2 minutes of light bouncing on the trampoline will sufficiently lower your heart rate to normal and prevent the build up of lactic acid in your muscles after exercising. To help further loosen out the muscles, it is also important to stretch afterwards (arm raises, side arm rotations, lunges, side lunges, neck rolls, etc.).

Repeating this trampoline fitness workout 2-3 times a week is a highly-effective way to increase your fitness levels, stay active and keep your body in shape. After you have completed this exercise workout a few times, you can start to increase the number of reps for each exercise or make the workouts more difficult by jumping higher, squatting lower, etc.

No matter what your fitness level however, it is always important to be aware of your capabilities and to never overexert or risk injury to yourself. Be aware of your surroundings and always read the safety guide before beginning any form of exercise with this trampoline.

Don’t have your own trampoline? Check out the Powerball® Indoor Exercise Trampoline and all of the other fantastic products available in our online store. Kick-start your fitness goals today with the Powerball® Indoor Exercise Trampoline – all from the comfort of your own home.


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powerball, trampoline exercise, mini trampoline benefits

Powerball is a simple, handheld gyroscope yet, is one of the world’s most effective isometric exercisers. Powerball generates healing isometric resistance as you spin it – the faster you spin, the more resistance it creates.
Powerball’s isometric exercise engages your muscles from fingertip to shoulder and is thus, highly effective for rehabilitation, strengthening and injury prevention.

Start spinning with Powerball today and see for yourself why over 4 million people worldwide have benefited from using this unique product.

www.powerballs.com

Powerball for Shoulder Impingement Injury Rehabilitation

A research study published by the Journal of Bodywork and Movement Therapies demonstrates the incredible benefits of Powerball exercise

In December 2017, the Journal of Bodywork and Movement Therapies published a research study which examined the effects of mediated resistance training (using a Powerball gyroscope) for a period of eight weeks on people suffering from shoulder impingement syndrome or tennis elbow. The Journal of Bodywork and Movement Therapies is an online platform which has been publishing a wide range of scientific journals relevant to world health care and clinical practice dating back to 1996.

This particular research study was carried out by the Department of Biomechanics and Sport Injuries at Kharazmi University in Tehran, Iran.

The results of this eight-week long study were significant and clearly demonstrated that exercising with Powerball for as little as three times a week was extremely effective in rehabilitating both a shoulder impingement injury and tennis elbow.

shoulder impingement injury, shoulder impingement injuries, Powerball

What is Powerball?

Powerball is a simple handheld gyroscope which, when spun at speed, can generate up to 27kg in pure inertial resistance. This resistance works its way deep into tissue fibre, repairing and strengthening muscles from fingertip to shoulder.

shoulder impingement, shoulder impingement syndrome

The advantages of Powerball exercise are tenfold: build strong muscles, enhance grip strength, boost circulation or rehabilitate a wide range of injuries, including RSI, carpal tunnel syndrome, tennis elbow and shoulder impingement injuries. All it takes is just 3 minutes a day of Powerball exercise to feel the difference. Don’t believe us? Continue reading to see just how beneficial Powerball can be when it comes to rehabilitation.

We offer a Powerball to suit every injury or strengthening goal. You can check out the wide range of Powerball models available in our online store here.

What is a Shoulder Impingement Injury?

A shoulder impingement injury can be a serious cause of pain for many sufferers. This injury usually occurs when the tendons in the shoulder are ‘impinged’ or encroached upon by the bones of the shoulder. Continuous overhead movement is the largest cause of shoulder impingement injuries.

shoulder impingement injury, shoulder impingment syndrome, powerball rehab, powerball

Activities such as, swimming, playing tennis, wrestling, painting, or in the case of this research study, playing volleyball, are all commonly associated with the injury. Shoulder impingement injuries can have a debilitating effect on everyday life and can lead to long-term conditions, such as tendinitis, bursitis and rotator cuff injuries.

Typical methods of treatment that your doctor might recommend for these types of injuries are wearing a brace, practicing concentric and eccentric exercises or, in more serious cases, surgery or steroid injections. Looking at the study below, we can now say that there is indeed a better way to successfully treat shoulder impingement injuries – it’s as simple as Powerball.

The Research Study

What was the aim of the research study?

The aim of the research study was to test the effects of Powerball exercise on:

  • Grip , wrist & shoulder strength
  • Wrist & shoulder proprioception (awareness of the position and movement of the body)
  • General shoulder (upper extremity) performance

How were participants chosen?

A carefully selected group of 45 male volleyball players between the ages of 22 and 28 were chosen to take part in this research study. The study was conducted at the university rehab clinic during the volleyball preseason. All of the participants were suffering from either a shoulder impingement injury or tennis elbow.

The participants were broken up into three groups for the study:

Group I – 15 participants with shoulder impingement injuries

Group II – 15 participants with tennis elbow

Group III (Control group) – 8 participants with shoulder impingement injuries and 7 with tennis elbow

shoulder impingement syndrome

How was the research study carried out?

The research study was carried out on all participants over a period of 8 weeks.

powerball, powerball classic, shoulder impingement syndrome

Before and after the 8 week period, the participants were properly tested by physicians so that the results could be accurately compared at the end of the study.

These tests measured grip, wrist and shoulder strength, wrist and shoulder proprioception and upper extremity performance.

During the 8 week research study period, the participants from Group I (shoulder impingement) and Group II (tennis elbow) used Powerball three times a week.

The Powerball exercise sessions varied in length to correspond with the different stages of the research study. The Powerball sessions were also made up of 10 different exercise positions, each of which focused on a different muscle group.

shoulder impingement injury, shoulder impingement injuries, Powerball

  • Powerball exercises A – Wrist flexion and extension
  • Powerball exercises B – Elbow flexion and extension
  • Powerball exercises C – Shoulder flexion
  • Powerball exercises D – Shoulder abduction
  • Powerball exercises E – Shoulder external and internal rotation 1
  • Powerball exercises F – Shoulder external and internal rotation 2

The majority of the above exercises were carried out on average three to four times each for 60 seconds at a time. During the first week of the study, only wrist and elbow Powerball exercises were carried out by participants, with more exercises being added gradually as the weeks progressed. The Powerball was always used at low spin speeds (less than 10,000rpm), as a low level of resistance training is most effective for rehabilitation purposes.

journal of bodywork and movement therapies, powerball research study, shoulder injury

The control group (Group III) did not carry out any Powerball exercises during the 8-week period. Instead they were given only self-care recommendations, such as use a hot pack, practice active range of motion and engage in patient education during the course of the research study.

What were the results of the research study?

Once the 8 week period of Powerball strengthening was complete, the tests carried out before the study began were repeated and the results compared.

Although no significant difference was found between Group I and Group II, researchers found clear improvement in both groups when compared to the control group. Grip, wrist, and shoulder strength, proprioception and performance was massively improved among the participants who used Powerball for 8 weeks, while no improvement at all was found among participants in the control group.

From such significant results it can undoubtedly be seen that exercise with Powerball is highly beneficial for those suffering from shoulder impingement syndrome and tennis elbow. What’s more, this research study has proven that not only does Powerball rehabilitate even in the chronic stages of a condition, but it also results in “improvement of power” by strengthening as you recover.

Effective rehabilitation anytime, anywhere

Powerball is an easy-to-use, compact and extremely powerful device that should be an essential item for anyone suffering from a shoulder impingement injury. Target and treat a shoulder injury at its source, eliminating pain and strengthening for future injury prevention – all it takes is 3 minutes a day of Powerball exercise to feel the difference.

View the range of Powerball models and other rehabilitative products available in our online store and kick-start your recovery today.


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On the 8th of March last year, I tore a Rotator Cuff tendon in my right shoulder whilst playing squash. I have seen many physiotherapists, had an MRI scan and purchasing numerous products design to help me cure my shoulder.

However, after nearly eight weeks of using an amber Powerball 250 Hz Regular, I am convinced it has done the trick.

I am now slowly but surely swimming again and playing squash and golf. I’ve been a sad man during the time I could not play my sports. My Powerball has made me a happy man. Sounds very corny but is very very true.

Dave Wright, London, UK

Want to learn more about the research study published by the Journal of Bodyworks and Movement Therapies? You can check out the scientific journal on their website here.