In 2009, a study conducted by Fernando Ribeiro and colleagues aimed to investigate the effects of a budget-friendly strength training program targeting the ankle dorsi- and plantar flexors on muscle strength, balance, and functional mobility among elderly individuals residing in institutional settings. The study also sought to explore any associations between strength gains and improvements in balance and functional mobility.

The research involved forty-eight volunteers, evenly split into two groups: an intervention group with an average age of 78.44 years and a control group averaging 79.78 years. Baseline and outcome assessments were conducted for ankle dorsi- and plantar flexors muscle strength, balance, and functional mobility for both groups. The intervention group engaged in a six-week program comprising three sessions per week, focusing on resisted ankle dorsi- and plantar flexion exercises using elastic bands.

The findings revealed significant improvements in the intervention group following the strength training program. Maximal isometric strength of both dorsi- and plantar flexors increased significantly, along with improvements in balance and functional mobility. Conversely, no significant differences were observed in the control group. Notably, a noteworthy correlation was identified in the intervention group between the gain in plantar flexor strength and the improvement in balance.

In conclusion, the study underscores the efficacy of the low-cost strength training regimen targeting the ankle dorsi- and plantar flexors in enhancing strength, balance, and functional mobility among elderly individuals in institutionalized settings. Furthermore, the association between improved plantar flexor strength and enhanced balance suggests the potential for targeted interventions to improve overall mobility and reduce the risk of falls in this vulnerable population.

Reference: Ribeiro, F., Teixeira, F., Brochado, G., & Oliveira, J. (2009). Impact of low cost strength training of dorsi‐and plantar flexors on balance and functional mobility in institutionalized elderly people. Geriatrics & gerontology international, 9(1), 75-80.