Balance Board For Ankle Strengthening

According to current research, ankle sprain is the most common injury in sports,1-2 accounting for 45 percent of all athletic injuries.1 From the same study, we also know that ankle sprains occur in the plantar flexed and inverted ankle1, this position: 

Ankle sprains result in a significant amount of game time lost by the athlete.2 Due to its patented shape, the TherRex™ Balance Board allows you to exercise your ankle functionally in the plantar flexed and inverted position. Doing so activates the target muscles at up to 100 percent of maximal muscle contraction. The principle of specificity dictates that training be as closely simulated to the task or activity as possible.3 Functionally training the ankle in this position can prevent injury and keep you in the game.

Complete Range of Motion

Standing in place and without moving your feet, shift your weight as far as you can comfortably to the left and then to the right. Now shift your weight comfortably forward and backwards, without bending at the hips. This is the same degree of movement that is reproduced by the TherRex™ Balance Board. Until now, balance has been treated the same in all directions of weight shifting and ankle range of motion. With the TherRex™ board, you can functionally exercise through your full range of motion without having to get off the board—this is one piece of balance exercise equipment that you absolutely cannot do without!

Core Exercise

What exactly is the “core”?

The core includes muscles of the trunk and pelvis that maintain stability of the spine and pelvis during movement.4 In many movements required in sports, the core muscles play a crucial role in transfering energy from the torso to the extremities.5

“Core stability” is defined by Kibler et al5 as, “the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer, and control of force and motion to the terminal segment in integrated athletic activities.”

Performance of core stability exercises should vary between athletes based on their current condition and phase of training.6 The football-shaped base of the TherRex™ Balance Board allows for all core exercises in the prone, plank, and seated positions to be performed at two different intensities. This feature makes it versatile enough for high-level athletes as well as those who are just starting out.

1) Kaminski T, Hertel J,  Amendola N. National Athletic Trainers’ Association Position Statement: Conservative Management and Prevention of Ankle Sprains in Athletes. Journal of Athletic Training. 2013; 48(4): 528–545.
2) McGuine TA, Keene JS. The Effect of a Balance Training Program on the Risk of Ankle Sprains in High School Athletes. The American Journal of Sports Medicine. 2006;4(7): 1103-1111.
3) Behm DG, Muehlbauer T, Kibele A, Granacher U. Effects of Strength Training Using Unstable Surfaces on Strength, Power and Balance Performance Across the Lifespan: A Systematic Review and Meta-analysis. Sports Med. 2015; 45; 1645-1669.
4) TSE MA, McManus MA, Masters RS. Development and validation of a core endurance intervention program: Implications for performance in college age rowers. J Strength and Conditioning Res. 2005;19:547–552.
5) Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Med. 2006;36(3):189–198.
6) Willardson J. Core Stability Training: Applications to Sports Conditioning Programs. Journal of Strength and Conditioning Research. 2007, 21(3), 979-985.
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