Are Resistance Bands Safe or Dangerous? 8 Things To Know

I love my resistance bands…

They perfectly match workout needs. Plus, they are safe.

But…

They can also be dangerous if you don’t take care and properly handle them!

WAIT!

Before you use your resistance bands, let us discover together the 8 things to know before using resistance bands.

Are Resistance Bands Safe Or Dangerous?

According to this study [1], resistance bands are mostly safe but can be dangerous if not used properly. But even so, the risks related to resistance band usage are not life-threatening or serious meaning you won’t have to worry about using them.

The most interesting part is that all the dangers related to resistance bands are not directly caused by the bands themselves, but by improper handling.

Based on lack of experience, careless handling and overstreching any resistance bands could be responsible for most injuries inflicted on the body.

Even if resistance are lighter and simpler to use, they still demand proper handling.

And, you won’t be able to take care and properly handle them if you don’t read these 8 things to know before using resistance bands!

So…

Let’s go!

8 Reasons Why Resistance Bands Are Safe Or Dangerous

To fairly illustrate an image of the resistance bands, I will first present the 7 reasons why they are safe to use.

One of my bands

Then…

I will lay out the one reason why resistance bands can be dangerous.

Fact 1- Science Has Proven That Resistance Bands Are Healthy For Your Joints.

According to science [2], resistance bands strengthen the joints. They provide proper circulation and hold for the joints during exercise, easing the muscle’s process of developing shape.

In other words…

Resistance bands are important workout tools. They cannot be dismissed as simply dangerous.

In fact, heavier workout equipment tends to be more dangerous than resistance bands (I will explain this in the later points).

So…

If you use your resistance bands safely, they are actually healthy on your joints since they strengthen them.

Which exercises (using resistance bands) strengthen the joints?

Almost all exercises! But, my best picks are:

  • Crab Walk
  • Bicep Curl-Up
  • Glute Kick-Back
  • Glute Bridge
  • Bent-Over Exercises

Quick note:

In case you have knee pains of some sort, I recommend that you use knee sleeves. (click here to check my favorite ones I own and wear regularly).

The main purpose of wearing knee sleeves is to put extra pressure and support around your knees which will result in better form and less pain and discomfort during your workouts.

Trust me, they are worth every penny!

Impressive, right?

Continue reading below to learn more awesome facts!

Fact 2- Because Bands Are Light, It Is Harder to Get Injured.

It does not take a genius (like myself, LOL) to figure out that resistance bands are lighter than most workout tools.

But not only that.

Logically, because of their lightweight and way of work, you won’t be able to “put too much weight” and injure yourself because of bad form or ego lifting.

If you pack too difficult resistance bands you won’t be able to use them which lowers a lot the chance to injure yourself.

That’s one of the main reasons why resistance bands are really safe and are a great option for beginners who don’t have the proper knowledge or workout experience.

How light are resistance bands, really?

I’d say: an average of 95-100 grams per light band.

That’s hardly the same weight as 10 pages of paper.

Well, there are still a lot more facts to learn about resistance bands…

So..

Let’s get going!

Fact 3- You Can Easily Tell If Bands Are Too Risky To Use.

Resistance bands in good condition tend to be 10x safer.

Fortunately, you can easily tell if your bands are in good condition or are too risky to use!

How can I tell if my resistance bands are too risky to use?

Hmmm…

Just watch out for these signs:

  • What is the attachment surface? (Is it slippery or not stable?)
  • Are there any tears and cuts along the edges of the band?
  • Is there a loss of elasticity?
  • What is the condition of your handles? (Are they loose or torn?)

How do I make sure that my bands are okay to use?

Just take care of them…

That’s the golden rule!

If well-cared resistance bands:

  • Displays higher elastic strength,
  • Are more resistant to breakage, and tears.
  • Will last longer
  • Will save you money

Personally, I treat my resistance bands like lifetime partners.

I take care of them because they also take care of me.

That’s how simple that is.

Wow Bozhi! So, how do you maintain your resistance bands?

Here’s how I do it:

Step 1- Check It Out For Existing Cuts And Tears Before Using It

  • Look through your eyes and feel through your fingers any tears and cuts along the resistance band’s surface.
  • If you are unsure about it, stretch the band to reveal tears and cuts.
  • If you notice the problem, reject the band immediately and buy a new one.

Step 2- Clean It Thoroughly After Use

  • Dip the band into a pail of chlorinated water.
  • Leave it soaked for 20 minutes.
  • Once done, wash the band with clean water.
  • After thoroughly cleaning the band, spread it out to dry.

Step 3- Keep It In A Temperature-Regulated Storage (No Sunlight)

  • Once dried, keep the band in storage with room temperature.
  • Avoid exposing the band to extreme cold and hot temperatures.
  • Never expose the band to sunlight for a long period of time.

Step 4- Reapply Baby Powder Into It When It Greases Out

A natural latex resistance band potentially greases out due to internal moist. Over time, the moist dries and sweats out from the surface of the band, making it slippery.

Here’s how I deal with it:

  • Clean the band using the same process mentioned above.
  • Leave the band to dry.
  • Reapply a handful of talc or baby powder into the band.
  • Store the band and leave the powder to wrap into the band surface.

But wait, that’s only the beginning…

I have 5 more awesome facts to show you.

Here we go again!

Fact 4- You Can Safely Work Out On Your Own With The Bands.

Spotting?

Gym buddies?

Expensive machines?

Who needs them when you can still do the same all alone.

recovery resistance bands being used

With the help of resistance bands you can finally give your 101% and destroy your muscles, reach new PR’s (personal records) and work out like this is your last day on this planet.

all by yourself.

  • No more fear of being crushed in the last rep.
  • No more calling for workout buddies when you want to train heavy.
  • No more restrictions.

Produce more intensive workouts and better results anywhere you go…

All you have to do…

Is to make sure that you are using the right resistance bands carefully.

You can immediately tell if you are using your bands carefully or not. That is because it bears only two consequences:

  • You maximize its benefits/effects.

Or…

  • You fail in it.

One bitter consequence of failure is…

Injury!

Carefully using resistance bands during exercise is practical.

Here’s how I do it:

  • Tip 1- Avoid letting go of resistance bands mid-tension.
  • Tip 2- Never pull the resistance bands over three times their length.
  • Tip 3- Never workout with the bands in a space with significant blockages.
  • Tip 4- Do not ever let a child play with your resistance bands.

Are resistance bands with handles safer?

Uh-oh..

No they’re not. In fact, they require more careful handling.

Plus…

Remember this for your dear life:

Never anchor the bands’ handles into your feet as they easily slip off and hit you right on!

OUCH!

You must avoid it at all costs!

Keep on reading to be 100% safe.

Trust me- there are more secrets ahead…

Ready…

WHEW—

That was intense!

Still with me, mate?

Don’t snap on me and let’s continue discovering the rest of the 4 facts.

Here we go…

Fact 5- Resistance Bands Are So Light They Can’t Crush You!

Most workout tools like dumbbells, because of their weight, can be difficult and extremely dangerous to use.

Imagine 100 kg. of weight pinning down on a teenager…

Or worst…

Accidentally dropping 100 kg. of weight on your feet!

Actually, just the idea of lifting too much weight already spells disaster!

Fortunately, it’s impossible for resistance bands to crush you.

Why can’t resistance bands crush me?

Resistance bands, unlike weights, do not depend on gravity to resist. Instead, they operate based on equal resisting forces.

Meaning you don’t have to fear losing your grip and crushing your feet…

AHA!

I know what you’re thinking!

You’re planning to buy your own resistance bands.

If you currently don’t have any good resistance bands (or are looking for some solid ones), I highly recommend you check mine by clicking this link over here <<.

I really like these bands because they are cheap, durable, and well made.

I’ve used them for more than 2 years and so far they are handling perfectly.

There are 3 more important facts to learn before using resistance bands.

Let’s continue reading to find out!

Fact 6- Resistance Bands Are Great For Sports Injuries.

Experts claim that resistance bands provide person mobility after a sports injury [3]. Needless to say, resistance bands support injured joints toward fast recovery.

a woman using resistance band to build muscle

Here are rehabbing exercises using resistance bands:

Exercise 1- Ankle Rebuilding

  • Place the tip of the foot right in the middle of the resistance band.
  • Hold both tips of the resistance band with both hands.
  • Slowly press the toes into the band with your hands holding its tips.
  • Feel the stretch as you flex and point your feet.
  • Remember to do it slowly.
  • Repeat the up-down motion 10-15 times. Do not rush.

Exercise 2- Knee Rehab

  • Tie or wrap both ends of the band into both of your ankles.
  • Lie down back against the floor.
  • Ask someone to horizontally pull the band opposite your body from a fix position.
  • Opposite pulling forces now cause your legs to straighten. Once tension stabilizes, start to slowly bend your knees alternatingly (like running a bicycle).
  • Repeat the routine 10-15 times.

But I’m a bit concerned… What if the resistance bands worsen the injury instead?

Good question.

The ultimate solution to that is to prevent it from happening!

Here are some simple tips:

  • Consult with a physical therapist before using resistance bands for rehabbing.
  • Do the exercises twice 10x slower than your usual routine.
  • Do not rush at your pace.
  • Ice out the injured area right after exercise to contain tension (refer to your therapist before doing so).

And, that should do it.

BUT—

Please stay with me.

You would not want to miss the meatiest, ultimate facts, would you?

So, I’d keep scrolling down if I were you!

Fact 7- Resistance Bands Can Be 100% Safe If You Securely Attach Them To An Anchor.

Attaching resistance bands to different anchors makes sure that they don’t snap toward your direction when you accidentally let go of them.

Take note: if the anchor point is not strong enough, there is a high chance for it to break and injure you!

Here are my best anchor types:

  • Doors
  • Wall-Mounted Anchor for Workout
  • Tree Branch/Trunk
  • Metal Linings/ Sturdy Metal Tubes
  • Other Strong Poles

For added safety, you can use your resistance band with an anchor anywhere attachment tool.

Here is the link to my favorite anchor anywhere attachment <<.

(Trust me it’s worth every penny…)

This is the attachment I’m reffering to

If on the other hand, you are not looking for attachments take a look a the best loop bands I’ve ever used.

(click here to see my bands)

You won’t need any attachment for these bands because they can be used anywhere.

The two products above allow me to safely attach my resistance band to different anchors. Ultimately, they have not failed me since!

What are the advantages of the anchor technique?

Here are some advantages of the anchor technique:

  • Attaching resistance bands to different anchors takes the least time to do.
  • If the anchors are firm, workout with resistance bands becomes 100% safe.
  • In case bands snap when you accidentally let go of them, it goes toward the direction of the anchor, not the person.

How do I attach my bands properly?

Good for you, I got it all listed down in easy steps..

Step 1- Determine If The Mount-Anywhere Band Is Either Side Or Top-Mounted.

There are two types of bands: side or top. It’s important that you do not confuse the two.

Step 2- Check The Resistance Bands Of Any Cuts Or Tears

Check with your eyes and feel with your fingers the resistance bands for cuts, tears, or looseness.

Step 2- Slide The Loop Into The Anchor For Firm Attachment (Both For Side & Top)

For side mounting:

  • Slide the band horizontally.
  • Slide in the band through its loop, leaving the knot as the base where you slide in the tube.

For top mounting:

  • Hang the bands vertically, setting the loop inside and the knot out.
  • Lock the loop.

Step 3- Slide The Tube Into The Knot.

When the band is in place with its knot hanging, slide the tube into its knot to lock, forming an attachment handle.

Step 4- Do Not Over-Stretch The Bands.

Avoid stretching the bands three times its length. Over-stretching loses the bands’ elasticity and causes it to snap.

WOW!

You’ve come this far.

At this point, you are becoming more learned in securing a safe resistance band training environment.

Keep it up by scrolling down…

Here’s why resistance bands can be dangerous:

Fact 8- Watch Out: Resistance Bands Can Snap!

As I’ve mentioned before, resistance bands are safe when carefully used, but dangerous when misused.

When I say misuse, I am actually referring to a vast array of factors.

Misuse does not only involve the band directly but also the choices you make when you work out with the band.

For instance…

According to this study [3], the safety of resistance bands is strongly determined by preventive measures [4].

Preventive measures include:

  • Making sure that the resistance bands are clear of any existing tears and cuts
  • Making sure that the resistance bands are not too short
  • Being knowledgeable on how to properly use the bands before, during, and after
  • Being knowledgeable of the best and safe resistance band brands
  • Being aware if you have certain allergies for latex (in case you are using a natural latex resistance bands).

If you don’t reflect on these points, then you’re prone to resistance band-related injuries.     

What is the right resistance bands length to use?

There is no right band length to use. One’s version of a long resistance band might be too short for another person. That depends on the matching.

However, the average length for a safe resistance band is 25-28 inches.

What are the dangers in using resistance bands?

Here are 2 dangerous situations involving resistance bands:

Situation 1- Resistance Band Breakage

When resistance bands undergo intense pressure due to tension, they eventually tear out and snap. But no worries mate- they don’t easily fall to that.

It takes years of abuse and improper handling before a band breaks.

Situation 2- Mid-Tension Snaps

Now, this is a common situation involving resistance bands. The snaps happen when the force pulling the band suddenly lets go of it.

Which injuries happen from these dangerous situations?

Injuries include:

  • Bruises
  • Eye Damage

In case I get bruises from my resistance bands, how do I treat its symptoms?

Here’s what I did:

Step 1- Apply Ice Right After The Injury.

Once you obtain the bruise or redness, rush out for ice for immediate application. This step prevents the swelling from spreading throughout.

Step 2- Apply Hot Compress On The Area After An Hour.

This step relaxes the inflammation by allowing blood to freely circulate. Do this after the swelling has cooled down.

Step 3- Apply Pure Aloe Vera Gel Into The Affected Area.

Aloe vera possesses special healing properties that regulate inflammation flat within minutes [5].

Other natural options include:

  • Vitamin C products
  • Pineapple
  • Other anti-inflammatory applications

What will I do if the pain worsens?

Firstly, don’t panic. Your blood vessels are currently in a riot at the moment. Finally, just relax and do compression.

Compression involves bandaging the area (neither too tight nor loose) to keep the bad tissues from spreading.

What are the signs of serious eye damage caused by resistance bands?

  •  Eyelids are painful and difficult to open
  •  Increased sensitivity to light
  •  A feeling of something being budged within the eyelids
  •  Disfigurement and discoloration of pupil
  •  Increased appearance of flashes in the view
  • Eyelids are torn, bleeding and inflamed
  • Blood on the white area of the eye

Ugh! How do I avoid eye damage by resistance bands?

Here are some quick preventive measures I can recommend:

  • When you’re stretching the bands from an anchor, never set it eye-level.
  • Never let go of the band mid-tension.
  • Never stretch the bands three times their length.
  • Never use torn or cut bands.

Side-note: I only included this information for injury prevention, not for treatment.

I would highly recommend that you immediately consult a doctor in case you experience these injuries.

Are the resistance bands-related injuries life-threatening?

Fortunately, resistance bands-related injuries are not life-threatening [6].

Resistance bands tend to be safer than other workout tools... However, not all resistance bands can deliver under pressure.

In case you can’t decide on which safe resistance bands to buy, please check out my recommended products by clicking the link here <<.

I have used these bands for 3 years now, but are still safe and effective.

GOOD JOB!

You have made it!

Now, there’s no reason for your resistance bands to snap toward you and hurt you.

Back to the question: are resistance bands safe or dangerous?

Read on…

To know my final verdict!

Final Verdict

Resistance bands are safer to use than any other gym tools. In fact, they’re generally safe! However, if you don’t use and maintain them properly, they can be dangerous.

Nevertheless, if you treat resistance bands as a lifetime partner and take care of them, they should pay off by not causing you injuries.

The three main actions for a safer resistance band use include pre, mid, and post-maintenance.

Adding to that, the door anchored resistance bands emerge as today’s popular safety solution.

The next time the question crosses your mind, remember that there are always two sides to the truth. What truly matters is the outcome.

But the outcome lies in your hands.

You decide: is it going to be a safe resistance band experience or an ugly dangerous one?

Do you find these facts interesting? Are you looking for more interesting reads on resistance band health and wellness?

If you do, then read these articles people highly recommend:

“May the force of the bands be with you!”

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