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Balance boards for athletes: what the research shows and how to train with one
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- 16 inch round wobble board. Best for: General injury-prevention training for most sports. See options on Amazon
- Rocker board. Best for: Early return-to-sport work or training one plane at a time. See options on Amazon
- Adjustable-difficulty balance board. Best for: Teams and athletes who want to progress over months. See options on Amazon
- Foam balance pad. Best for: The first weeks after a sprain, once cleared for balance work. See options on Amazon
What the trials found
Two randomized trials are the backbone of balance board training for sport.
- Repeat ankle sprains (BMJ, 2009). 522 athletes aged 12 to 70 who had sprained an ankle in the previous two months were split into usual care or usual care plus an unsupervised 8-week home program, three sessions a week of up to 30 minutes, using a balance board. Over a year, 22% of the training group sprained the ankle again versus 33% of controls. That is a 35% relative reduction, and about 9 athletes had to train to prevent one repeat sprain. The benefit was greatest in athletes whose first sprain was not medically treated.
- Teen athletes (CMAJ, 2005). 127 high school students used a 16 inch wobble board at home for about 20 minutes daily for 6 weeks, then weekly for 6 months. Balance improved, and injuries fell to 3 per 100 students in the training group versus 17 per 100 in controls.
Both trials have limits. In the BMJ trial only about 23% of the training group reported doing the full program, and outcomes were self-reported. The CMAJ trial was small with wide confidence intervals, and its ankle-sprain result was less conclusive than the overall injury result.
Wobble board or rocker board?
| Type | Movement | Best for |
|---|---|---|
| Round wobble board | Tilts in every direction | General sport prep; the board type used in the CMAJ trial |
| Rocker board | Tilts along one axis | Earlier rehab, or training front-to-back or side-to-side separately |
| Adjustable board | Swappable pivots change how unstable it is | Teams and long-term progression |
| Foam pad | Gives in all directions without a pivot | The gentlest start; see balance pads |
One maker's system shows how adjustability works: a 16 inch board takes color-coded balls under the base, from the widest (extra easy) to the smallest (extra hard), with one ball in the center for a wobble board, two at the sides for a rocker, or one off center for range-of-motion work. Handles or slots let you attach bands or tubing for a harder session.
Building a program
Borrow the structure from the trials:
- Dose. Up to 30 minutes, three times a week, as in the BMJ program, or about 20 minutes daily for an initial block, as in the CMAJ program. The BMJ program was often done as part of the warm-up.
- Progress every couple of weeks. The CMAJ program stepped up at 2 and 4 weeks by adding single-leg work, eyes-closed drills, a less stable board setting and core stabilization.
- Keep going. After the first 6 weeks, the CMAJ group trained weekly for the rest of the 6-month study.
- Make it sport-specific. Add catching, passing or reaching tasks once single-leg balance is solid.
Setting up safely
- Start beside a wall, rail or squat rack you can grab.
- Begin on two feet and on the easiest setting, even if you are fit.
- Clear the area and use a non-slip surface.
- After a sprain, get the go-ahead from your clinician first. The BMJ program was added to usual care, not used instead of it.
- Stop for pain or for an ankle that gives way, and get it checked.
A balance board does not replace a brace or tape that your clinician has advised for return to play; see ankle braces for sprains.
What to look for when you buy
16 inch round wobble board
Best for: General injury-prevention training for most sports
The CMAJ trial used a 16 inch (40 cm) wobble board, and a round board tilts in every direction.
Watch out: Harder than a rocker; start next to a support.
See options on AmazonRocker board
Best for: Early return-to-sport work or training one plane at a time
Tilting on one axis is easier to control, which makes it a step between a foam pad and a wobble board.
Watch out: Trains one direction at a time; turn it sideways to switch planes.
See options on AmazonAdjustable-difficulty balance board
Best for: Teams and athletes who want to progress over months
One maker's 16 inch board uses five color-coded balls, from extra easy to extra hard, to set the instability, and converts between wobble and rocker.
Watch out: More parts to keep track of.
See options on AmazonFoam balance pad
Best for: The first weeks after a sprain, once cleared for balance work
A pad gives in all directions without tipping, a gentler start before a board.
Watch out: Too easy for most healthy athletes on its own.
See options on AmazonQuestions people ask
- Do balance boards prevent ankle sprains?
- They can reduce repeat sprains. In a BMJ trial, an 8-week balance board program cut recurrences from 33% to 22% over a year in athletes with a recent sprain.
- How often should athletes use a balance board?
- The trials used up to 30 minutes three times a week, or about 20 minutes daily for 6 weeks followed by weekly sessions.
- Wobble board or rocker board for athletes?
- A wobble board tilts every way and suits general sport prep. A rocker board is easier and good for early rehab or one plane at a time.
- Can I use a balance board right after a sprain?
- Wait until your clinician clears you for balance work. The BMJ trial enrolled athletes within two months of the sprain and added the program to usual care.
Sources
- Effect of unsupervised home based proprioceptive training on recurrences of ankle sprain: randomised controlled trial (www.bmj.com/content/339/bmj.b2684), BMJ (2009)
- Effectiveness of a home-based balance-training program in reducing sports-related injuries among healthy adolescents (cmaj.ca), CMAJ (2005)
- CanDo Balance Boards (www.fab-ent.com/exercise/balance-boards-pads/cando-balance-boards/), Fabrication Enterprises (maker)