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Author Topic: Balance board recommendations  (Read 3434 times)

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Offline ouch09

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Balance board recommendations
« on: November 20, 2009, 12:53:56 PM »
I'm thinking of buying a balance board so I can do some propioception exercises at home.

Having searched on the web, there seem to be different shapes : round, square, rectangular; and different materials : wood or plastic.

What are the relative advantages/disadvantages of the different types ?

What exercises would you recommend on each type of balance board ?

cheers,

Deepak
ACL rupture playing football May 2009
ACL hamstring autograft reconstruction 24-6-10

Offline mollyc

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Re: Balance board recommendations
« Reply #1 on: November 20, 2009, 03:35:49 PM »
Deepak: I've just started using a balance board (probably should have started a long time ago!). I have a round, plastic one.  My neighbor lent it to me, so I didn't go out seeking the best one.  Just took what came to me!

As for exercises.  I do a couple things.  I rock left to right 30x. With the round board, this is harder then you'd think. The goal is not to roll around the front or back to the left or right, but to do it without touching the edges in front or back.  I then do the same thing front to back (no touching on the sides) 30x.

Next, once you can do that, you try to stand there on it without any of the sides touching at all for 2 minutes or so. For me, this takes a lot of effort. This is what I'm working on right now. I *really* feel it in my quads when done.

Then, you can have someone throw a ball to you while you are balancing and not touching any sides.

Then, you can try balancing and not touching sides with your eyes closed.

Then, try the balancing, ball throwing, and eyes closed sequence with one foot.

I'm eager to hear what others do...

Enjoy! Molly
Ski accident 2/14/09
Ruptured ACL, MCL sprain, bone bruise
ACLr allograft 5/27/09
Knee now 100% fine...skiing and playing tennis regularly

Offline feeny

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Re: Balance board recommendations
« Reply #2 on: November 21, 2009, 07:22:38 AM »
Hey.

I use a round plastic one - on a hard wood floor (its much harder than on carpet)
...and I use a vew-do board - these are awesome (google it)

Exercises - basic stand and balance- try watch the news for 30 mins - or if you feel brave, balance for 2 hours through a movie!

Molly's exercises are great - the vew-do board opens a whole world of exercises - their web site has a few.

But basically, I do squats on the vew-do board, sometimes with a medicine ball, as well as some snowboarding edge work, and I do one legged claf raises on the wobble board, again sometimes with a medicine ball.
Sep-05 ACL rupture, Medial mensical tear, MCL rupture
Oct-05 Had it all repaired (hamstring graft, meniscal rivet)
-and then-
4.5 Months post-op Snowboarding like a demon
7 Months post-op Successful return to indoor soccer (YEH!)
-and then-
Mar-2015 Arthroscopy to fix meniscus

Offline ouch09

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Re: Balance board recommendations
« Reply #3 on: November 23, 2009, 12:48:32 AM »
thanks Molly & feeny for your recommendations.

The exercises sound challenging to say the least, but I'm looking forward to doing them. I know I've got to do them to compensate for the loss of nerves in the non-existent ACL and also because I still have my patellar tendon pain & I've read that propioception exercises can help.

feeny, I think you posted something awhile back about the vew-do board, and I remember watching some videos about it - from what I recall they look like skate boards with a single wooden "roller" rather than wheels. Does this imply that they're most suited to people trying to get back into snow-boarding or can they be used for general rehab ?
ACL rupture playing football May 2009
ACL hamstring autograft reconstruction 24-6-10

Offline feeny

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Re: Balance board recommendations
« Reply #4 on: November 23, 2009, 02:30:01 PM »
deepak - its just a great balance tool.
i do squats on it, even push-ups on it too - there are a heap of exercises - they make snowboard specific ones and general exercise ones - check here:

http://www.vew-do.co.uk/Downloads/exercise%20.pdf

http://www.vew-do.co.uk/Downloads/vewdo_plyometric_demo.wmv

Sep-05 ACL rupture, Medial mensical tear, MCL rupture
Oct-05 Had it all repaired (hamstring graft, meniscal rivet)
-and then-
4.5 Months post-op Snowboarding like a demon
7 Months post-op Successful return to indoor soccer (YEH!)
-and then-
Mar-2015 Arthroscopy to fix meniscus

Offline ouch09

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Re: Balance board recommendations
« Reply #5 on: November 23, 2009, 10:22:34 PM »
Feeny, thanks for the links.

Man, some of those exercises look crazy - I particularly liked the one at the end of the video where the guy on the vew-do board is having to wrestle his exercise partner who is trying to pull him off-balance :-)

I think there's enough to keep me going for a few months, if not years ! :-)
ACL rupture playing football May 2009
ACL hamstring autograft reconstruction 24-6-10

Offline feeny

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Re: Balance board recommendations
« Reply #6 on: November 23, 2009, 10:51:43 PM »
Well, the theory is that if we train such exercises, not only do we become uber fit, we also minimise the chance of any re-injury. I guess you can see how training the body using those sorts of movements would be beneficial to sports and injury prevention as well!

Feens
Sep-05 ACL rupture, Medial mensical tear, MCL rupture
Oct-05 Had it all repaired (hamstring graft, meniscal rivet)
-and then-
4.5 Months post-op Snowboarding like a demon
7 Months post-op Successful return to indoor soccer (YEH!)
-and then-
Mar-2015 Arthroscopy to fix meniscus

vinnic

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Re: Balance board recommendations
« Reply #7 on: November 23, 2009, 10:56:27 PM »
In addition to using a balance board and wobble board, I also saw wobble cushions, bosus, and mini-trampolines at therapy to help with balance/proprio work.  My therapist opted for a side-to-side wooden balance board with a rectangular base, bosu, and mini-trampoline for my balance work at therapy, and I bought my own bosu for home use.  I'm eye-ing the vew-do balance boards and wobble boards though and they look like nice additions to what I have right now!  Post what you get if you do! 
« Last Edit: November 23, 2009, 11:16:02 PM by vinnic »

Offline ouch09

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Re: Balance board recommendations
« Reply #8 on: November 27, 2009, 05:41:30 PM »
I went for a round wooden balance board.

It was cheaper (£25) than the vew-do board (£125). I may move to a vew-do board when I master the round balance board - I can only do the first basic exercise, which is rocking from side to side & from front to back.
ACL rupture playing football May 2009
ACL hamstring autograft reconstruction 24-6-10

Offline mollyc

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Re: Balance board recommendations
« Reply #9 on: November 27, 2009, 08:46:06 PM »
Enjoy it! You'll progress quickly. Just a few minutes a day and it really comes along. I have found it hugely useful. My knee just feel so much more stable and secure after doing this for a couple weeks.
Ski accident 2/14/09
Ruptured ACL, MCL sprain, bone bruise
ACLr allograft 5/27/09
Knee now 100% fine...skiing and playing tennis regularly