The wobble board is a tool used by physical therapists, chiropractors and other health care professionals to facilitate ankle injury rehabilitation. The wobble board also helps improve balance and reflexes, and it can be used in a variety of ways to condition other parts of your body. A wobble board is similar to a rocker board or balance board. While both typically are made of wood and have a flat topside, the underside of a wobble board is disc-shaped and allows movement in 360 degrees, whereas a rocker board more closely resembles a see-saw and allows you to perform only up and down movements.
Front to Back Edge Taps
The website SportsInjuryBulletin.com recommends you perform the front to back edge tap exercise to prevent or treat ankle sprains. Step onto an edge of your wobble board with one foot. Place your other foot on the opposite edge and rock the wobble board up to a neutral position, so that the topside of your board is parallel with the floor and your weight is distributed evenly.
Once you have achieved balance on your wobble board, slowly shuffle your feet together until there is about 1 to 2 inches of surface area between your feet and the edge of your board. Slowly tap the front and back edges of your wobble board to the floor, going back and forth for one minute. Perform your wobble board exercise two or three times per week---or daily, if you're recovering from an ankle injury---using fluid, repetitive and rhythmic movements from front to back.
Side to Side Edge Taps
Your body possesses numerous joint position sensors---called proprioceptors---that tell you the location of your body parts without you constantly having to look. If your ankle or lower leg has sustained damage your proprioceptors can be damaged too. According to the website SportsInjuryClinic.net, "Using a wobble board on a regular basis can help retrain the proprioceptors and improve coordination, hence preventing further injury."
Repeat the wobble board mounting procedure you used for the front and back edge taps. Instead of tapping forward and backward, tap your wobble board from side to side for a duration of one minute. Perform this exercise two or three times per week, or daily if you're recovering from an ankle injury.
Squats
Fitlink.com recommends you perform wobble board squats to help strengthen the stabilizing muscles in your hips and legs. Touch a wall or a nearby chair for initial stability. Carefully place your feet up on the wobble board, one at a time. Rock up into a neutral and balanced position on your wobble board and place your hands on your hips. While keeping your heels on your wobble board, bend your knees and bend your torso forward at the waist, directing your hips back. You don't need to perform a deep squat with this exercise; it's more important that your movements are slow, steady and deliberate.
While you're performing your squats, keep your shoulders pulled down and back, and keep your gaze focused straight ahead. Perform three sets of 10 repetitions two or three times per week. Avoid this exercise if you're in the early phases of ankle injury recovery.
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