Effects of a strength-resistance warm-up protocol on ankle range of motion, strength, and dynamic balance in adults who do weight training
Keywords:
Strength, endurance, dynamic balance, warmup, ROM, stabilityAbstract
Objectives: In this study, the relationship between a specific warm-up protocol and improvement in ankle range of motion (ROM), strength, and balance in adults who do weight training was investigated.
Methods: The study involved 20 adults who do weight training who participated in a physical exercise program at a private fitness center. Tests such as the Y-balance test were used to evaluate dynamic balance, the Calf-raise to measure the strength of the ankle plantar flexors and the Lunge-test to evaluate the ROM of ankle dorsiflexion. A Spearman rank analysis was applied to examine the relationship between ankle plantar flexor strength and dynamic balance and ROM tests.
Results: It was found that a specific form of warm-up, which included flossing, resulted in a statistically significant increase in ankle dorsiflexion. This suggests that this warm-up protocol may be beneficial to adults who do weight training by providing increased ankle ROM, which could help prevent injury and improve their performance.
Conclusions: In conclusion, this study suggests that a specific warm-up protocol, incorporating techniques such as flossing, may be effective in improving ankle ROM, strength, and balance in adults who do weight training. This could be beneficial to optimize performance and reduce the risk of injury in this sporting population.
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