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Bosu Balance Trainer & Rehab

post #1 of 11
Thread Starter 

For those who have gone through knee and other lower extremity rehab, do you think the Bosu Balance Trainer is a worthwhile investment?

 

Even before my ACL tear, one of my ankles already has terrible balance due to 2 surgeries. I just started using it at (pre-surgery) Physical Therapy last week.

 

Any comments are appreciated.

 

Thanks in advance!

 

(Edit: Can't spell worth squat tonight.)


Edited by rx2ski - 2/24/13 at 10:21pm
post #2 of 11

My first purchase to add to the home exercise collection for knee rehab was a BOSU.  It sits in a very accessible spot in our house.  Note that there are two sizes.  I ended up with the smaller one, which works fine for me and takes up less room.

 

I found this vid of BOSU exercises directly related to ski conditioning.

 

post #3 of 11

I was at PT yesterday and worked on several balance items made by Fitter, which also makes the Pro Ski Fitter.

post #4 of 11

Oh man, I remember having to use that in rehab! They turned it upside down like at 4:00, and made me do squats on it!

post #5 of 11
Cosco sells them from time to time!

As a PT & Strength / Conditioning Coach, I like it! ESP @ Cosco!
post #6 of 11
Thread Starter 

I was doing horrible with it at PT today. It was one of the last things I did and my leg was so tired to start. Considering I'm so bad at it, I really feel that I need it. duel.gif

post #7 of 11
Quote:
Originally Posted by rx2ski View Post

I was doing horrible with it at PT today. It was one of the last things I did and my leg was so tired to start. Considering I'm so bad at it, I really feel that I need it. duel.gif

One of my favorite Bosu exercises is getting into a squat stance & walking in circles w a medicine ball overhead.
post #8 of 11
The Bosu ball was one of my favorite rehab tools for my post-op hip surgery. I had the BHR (birmingham hip resurfacing) procedure done in 2011 and was introduced to its use. I still use
It 3-4 times a week with excellent results and have turned many others onto using it as well.
I do a lot of squats/single leg romainian dead lifts(hamstring/hip flexors's)/lunges etc in my workouts to name a few.
Since using it ; it has improved my overall stability and strength jn playing both hockey and skiing. I only wish I had used sooner. Definitely worth having as an active individual.
post #9 of 11

I'm not a fan of the bosu. In my opinion, there are much better approaches to develop strength, balance, and proprioception. Here's my thought process:

 

For balance, I want to first see single leg balance on a flat surface for a minute. If you can't do that, the bosu is too advanced. My preference after that is a mat or airex pad - call it partial instability. Then we move to a wobble board -  unstable but a flat surface vs the bosu which tends to put the ankle/foot in a poor position. If I was ever going to use a bosu, it would be at this stage, and I'd use it upside down. Then I have people add movement, and then move to single leg strengthening exercises. Single leg Romanian deadlifts, rear foot elevated (RFE) split squats, TRX RFE split squats, and single leg squats are all phenomenal exercises for developing balance with the fringe benefit of also building strength. 

 

For strength, I'd rather see someone step off the bosu and squat from the floor with perfect form (including decent depth) and then if it gets too easy - add weight. I have rarely seen a decent bosu squat - usually it's at the expense of less ROM, and again its done with poor foot position. I definitely don't want to add weight to that. 

 

In addition to balance work toward proprioception, I also like to specifically work the foot, calf and hip muscles. Partly with the single leg stuff above, partly with things like mini-band walks, and also with a few exercises I love: calf marching (I don't think I have a video but I'll try to get one up soon), and what I call "the foot matrix". This has been VERY effective with my clients.

 

 

Lastly, once a post-injury/post-surgery client is ready for it, we’ll introduce hops, jumps, and ladder work to build proprioception.

 

If I had a bosu at my gym,  it would be used upside down for pushups, and possibly for me to sit on while chatting with clients who are stretching or foam rolling. 

 

Elsbeth

post #10 of 11
Quote:
Originally Posted by snert89 View Post

The Bosu ball was one of my favorite rehab tools for my post-op hip surgery. I had the BHR (birmingham hip resurfacing) procedure done in 2011 and was introduced to its use. I still use
It 3-4 times a week with excellent results and have turned many others onto using it as well.
I do a lot of squats/single leg romainian dead lifts(hamstring/hip flexors's)/lunges etc in my workouts to name a few.
Since using it ; it has improved my overall stability and strength jn playing both hockey and skiing. I only wish I had used sooner. Definitely worth having as an active individual.

I use it for squats, etc but I flip it upside down.  I didn't like the way my feet/ankles felt doing exercises on the rubber side.  

post #11 of 11
Thread Starter 

I bit the bullet and ordered the Bosu today. Found some coupons and free shipping to get it for about $90 on WayFair.

 

I went with the larger one. Figured it would get good use for my ankles, knees, and core.

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