You might have seen one at the gym, and wondered what the heck was that round wooden thing with the ball on the bottom? That, my friend, is called a wobble board. Sometimes called balance boards or weeble boards, wobble boards are designed to provide and unstable surface upon which to practice balance reactions. They are frequently used in physical therapy to help individuals improve their standing balance, but can be used by athletes for advanced balance training as well.
Standing on the flat surface wobble board can strengthen the tiny ankle muscles as they struggle to keep the suspended edges of the board from touching the ground. It can also help to increase sensory responses that the active ankle sends to the brain in order to determine when the ankle is properly aligned. Advanced training with a wobble board can help an athlete to develop a heightened sense of ankle awareness, making it a useful tool for injury prevention. Different sized attachments can change the degree to which the board tips, and specialized routines are available for specific training.
What to Look for
If you have never used a wobble board before, you may want to purchase a model that features non-slip traction on the surface to reduce the risk of slipping during your first few routines. A smooth surface can still be appropriate for a first timer, provided you wear shoes with good tread. Also, you will want to purchase a wobble board that offers multiple options for degrees of ankle movement. As your balance reactions advance, you can change your wobble board attachment and continue to be challenged. If your wobble board does not come with exercises or instructions, you might want to download some from the internet, or consult a physical therapist for direction.
Common Pitfalls
Be aware that the first few times you use your wobble board, you will likely fall. To decrease the risk of a painful injury, start with the easiest attachment, which is the one with the smallest surface area. It is easy to inadvertently start with a higher degree of motion, but this can actually cause damage to your ankles if they are too weak to compensate. Also, if you are healing from an ankle injury, you will want to consult your physician or physical therapist before trying to use a wobble board on your own. And finally, to prevent ugly mishaps, it may be best to have a partner nearby who can spot you until you feel comfortable using the wobble board by yourself.
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