The BOSU ball is a piece of exercise equipment named after the acronym "both sides up" or "both sides used." It is also called the "blue half-ball" because it looks like half of a blue exercise ball mounted on a round, flat disc of black plastic. The piece of equipment is used to work on balance and core stability. If it is used improperly, individuals can sustain injuries to joints like the knees and ankles.
Use
Either side may be used -- with the black plastic base on the floor, the BOSU ball itself remains stable on the floor, but the ball portion offers an unstable surface upon which its user performs a series of movements. This instability causes the person to work her core muscles in a manner that improves strength and balance. When the ball side is placed on the floor, the entire device is unstable but provides a hard, flat surface upon which the person stands.
Ankle Strain
A strain is sustained when the muscles and tendons are either over-contracted or over-stretched. One way that BOSU balls may cause injury is by causing too much wobbling or instability. Uncontrolled wobbling leads to over-stretching of the tendons and muscles in the hips, knees and ankles and can cause strains. Keep all movements small and controlled, and maintain proper balance.
Ankle Sprain
A sprain takes place when the ligament that holds bone to bone is stretched or torn. These injuries often happen during a fall. A person may sprain her ankle as a result of falling off a BOSU ball during an exercise movement. Keep movements controlled, and maintain proper balance to avoid falls.
Caution
BOSU balls are not for everyone -- people with balance issues, inner ear disorders and joint problems should avoid using BOSU balls. Always consult with a doctor before starting a new exercise program. Read the BOSU ball instruction manual or watch the instructional video before using the device, or ask for a demonstration from a personal trainer at your gym. If, at any time during use, you feel dizzy, lightheaded or nauseous, discontinue use immediately and seek medical treatment.
References
- "Strength Ball Training"; Lorne Goldenberg; 2007
- Medline Plus: Ankle Injuries and Disorders
- Mayo Clinic: Ankle Pain
