Balance Boards

Original Editor - Lucinda Hampton Top Contributors - Lucinda hampton, Angeliki Chorti, Rachael Lowe, Tony Lowe and Kim Jackson

Introduction

In physiotherapy, a balance or wobble board is used for balance, athletic, postural, coordination and falls prevention training. It is a circular object with an uneven base, on which the user attempts to balance. It is used to prepare people to: avoid injurious falls; to prevent sports injuries especially to the ankle and knee and for rehabilitation. Over the years they have become very popular with many sports training people for e.g. snow boarders, hockey players, footballers. They are used in physiotherapy departments for various lower limb rehabilitation programs and for balance and fall prevention programmes. They also are now being marketed for use at standing desks to keep workers more alert and improve fitness.

Levels of Difficulty in Instability Training

Reported factors affecting balance difficutly may include:

1. Surface area of the underside of the board
2. The tilt angle i.e. the angle created when one edge of the board touches the ground.
3. The size of the board. The larger the easier.

However, it must be noted that the level of difficulty with which participants with similar abilities initiate the balance training is not necessarily influencing actual balance improvements on its own.

Physiotherapy Applications

There are many reasons a physiotherapist may choose to use a balance board. These may include:

Older People following a Falls Prevention Programme

A 2011 study found that wobble board training is effective for older people to improve their standing balance Studies have also shown that the use of a balance board three times a week can reduce risk of falls in the older population.

Lower Limb Strengthening and Rehabilitation following Lower Limb Injuries

A 2018 study found that a 40 minute session on a balance board could improve the proprioceptive ankle sense and balance ability in those with functionally unstable ankles Another study on female soccer players found that major injuries like ACL tears could not be prevented by balance board training but reduced overall new injury rate.

Watch the below video clip showing example balance board based exercises.

Upper Limb Strengthening and Proprioceptive Training

Using a balance board to train your upper extremities can improve balance, stability and proprioceptive awareness. Be sure your client can perform these exercises e.g. pushups, with good form without a balance board first or they run the risk of injuries to shoulders, elbows or wrists.

Core Muscle Training

Having a strong stable core is essential for good functional activities and injury prevention. A balance board is a great tool to help with core stabilisation and strengthening.

Make or create

If you don't have access to a balance board you can try using a soft pillow or foam matting.

Another option is to make your own.