Featuring an inflated bubble on one side and a flat surface on the other side, the Bosu ball tones the legs, buttocks, abdominals and back and improve balance and coordination. Since the Bosu's simple design allows it to sit low to the ground, Bosu ball injuries are often simple and easy to prevent. Unsupervised children, people with current ankle or knee injuries and anyone with balance problems should not use the Bosu ball.
Knee Injuries
A 2000 study of Swedish soccer players and a 2004 study of Dutch and Norwegian volleyball players examined the benefits of balance training in preventing sports injuries among players with previous injuries. Both studies found that balance training exercises, such as those provided by a wobble board or Bosu ball, were beneficial in preventing future new injuries. However, balance training still places the knees at risk for injury. Just as with the ankle joint, the knee joint plays a significant role in maintaining balance. Losing your balance on the Bosu ball may cause your leg to buckle or bend in an abnormal way. When this occurs, the knee joint can easily become dislocated or injured.
Ankle Injuries
When the Bosu ball sits with the inflated dome toward the ceiling, it can be used for leg and abdominal exercises. Abdominal exercises often require you to sit or lie across the Bosu balance ball. Since you remain close to the ground during these moves, they are typically quite safe. However, leg exercises require you to stand, jump, squat, step or lunge on the inflated dome. If you lose your balance during these moves, the integrity of your ankle may become jeopardized. Since the foot and ankle are primarily responsible for maintaining your stability on the ball, they are often the body parts injured when your balance is lost. Since you are not very far from the ground, ankle injuries sustained on the Bosu trainer are typically not serious. However, ankle sprains and strains are possible.
Pinched Fingers
The design of the Bosu balance trainer allows it to be used on both sides. When the flat surface faces the ceiling, it can be used as a platform for arm exercises, such as pushups and planks. When the flat surface faces the ceiling, the inflated dome sits underneath and creates an unstable and wobbly surface. As you balance your hands on the platform, you must carefully maintain balance and stability. If you lose your balance, the Bosu ball may tip to the side. If your fingers are curled around the edge of the platform, your fingers could become pinched between the Bosu ball and the floor. When this happens, simply shift the weight of the ball off the fingers. Prevent this Bosu ball injury by keeping your fingers on top of the surface at all times.
References
- Bosu: What Is Bosu?
- Scott's Training Systems: Bosu Ball: Leg Training
- Shape Fit: BOSU Ball Fitness Training - Increase Stability Mobility Balance
- National Center for Biotechnology Information: Strategies For the Prevention Of Volleyball Related Injuries
- Centre For Evidence Based Physiotherapy: A Prevention Strategy to Reduce the Incidence of Injury in High School Basketball: A Cluster Randomized Controlled Trial
- American Medical Association: Prevention Of Soccer-Related Knee Injuries In Teenaged Girls
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