(upbeat jazz music)
- Hi, I'm Bob physical therapist,
- and I'm Brad physical therapist.
I don't know what he is wearing, but anyway
today we're gonna talk.
It's my workout hat Bob, come on.
I'm gonna be doing work.
I gotta be in with the times.
- Right. Anyway
today we're gonna talk about the balance board.
And we've had some other videos where we talked
about ankle instability and chronic ankle sprains.
And this is a good thing for that and other things
but one of the things that's gonna help train is not
not only to help with the strength of the ankle
but it will also help with the joint position sense.
And that is, you know, you have to know where
your ankle is in space when it's, you know, moving.
- Right.
So I think in other words, you know
if you're an athlete or you're active and you
sprained your ankle, this is what you need to do.
- Exactly.
- Okay, here we go. This is what I do.
It's the protocol I use with my patients when
they come in and they need to rehab their ankle is
we use this, I call the wobble board because it's wobbly.
BAP is what acronym for it stands for.
What's that stand for again, Bob?
- We thought balance appropriate
- Balance of proprioception
Okay, here we go.
So this is, I called a five minute drill.
Once you get past acute phase, the swellings down
you can start to walk around reasonably well
but you're not able to run yet.
And you need to get stronger, especially
if you're a runner that runs not on smooth pavement
but you're running on cross country, et cetera.
Then you really need this type of strength.
Okay.
So we start out both feet.
Okay. And here's the drill.
The first phase is rocking forward and backwards.
Okay. You do that for 30 seconds or up to a minute.
Okay. We'll start out here with five seconds
or five repetitions just to get through it.
And then we go right to left.
Okay. So we're working the ankle
in both directions forward, backwards, right to left.
We don't stop there.
Okay.
Next we make
circles
around
clockwise.
Okay. And then after that counterclockwise
and then after that, you start with a balancing drill.
You stand using the chair
use parallel bars in the gym at work, and then you just try
and balance and you do the best you can without any hands.
Okay. If your ankle tolerates that you take a step up.
In other words, you go just
to the involved ankle, the sprained ankle,
put it in the center.
Okay. Now I call this the five minute drill when
I get into it.
Okay. So for one minute you go forwards and backwards.
Okay.
And then right to the left.
Now, when you use one ankle
and you gotta sore ankle, this will hurt
if it's not ready.
If it does hurt
then you gotta back off and go to two feet again.
Okay. Then after two minutes, make circles this way
and then you go circles the other direction after
a minute at each one, and then finally balance
the best you can for the fifth minute.
Okay?
- Okay.
Brad, I to drill
- Go ahead, Bob.
- Well, I'm just gonna mention on this too, but I don't
I don't what point you are as far as finishing here
but you can buy these, but you can also make these.
- Right. As a matter of fact, I made one.
- You've made one.
Yeah. Right.
- So don't you explain how you made it?
- Well, I just took a piece of plywood.
Okay. I think these cost about $50.
I made one for next to nothing
a decent piece of plywood, half inch five, a cent.
And for the ball, that's the challenging part.
I took an old croquet ball.
I cut it in half.
You gotta have the right tools for this obviously.
And I glued it and screwed it to the top and
right in the middle.
And you got it done.
You have to obviously cut a circle out.
Now Bob said I've seen, yeah.
- I've seen it with them, made with a square and
I've seen him made with a half softball.
Sure. And that worked fine too.
- Yeah. So yeah, its one alternative.
- Right. And I've had patients who are motivated
when at home make their own.
So absolutely.
- Did you need this ball by the way?
Oh yeah.
When you get more advanced.
Yeah. Let's say right now I have a basketball
player and we're working.
Why don't you stand over there, Bob?
You can be outta the camera anyway.
That's not that important to see you.
Okay. For a higher level balance.
Okay. We're gonna stand on here.
And this is for the athlete.
You start playing catch with someone else on the ball.
And if this is quite aggressive, like I said
this is only gonna be, what are you laughing at?
Lindsay, you're having fun.
Okay. Very good for proprioceptive imbalance.
If you're high level playing basketball
something like that.
That's an advanced technique.
Also you can do this one for one leg.
You can dribble.
Okay. You can take the basketball
bounce up against the wall
if you're by yourself.
There's a lot of different techniques
for that upper level athlete.