BALANCE BOARD TRAINING: EXPERT INTERVIEW
Balance board training is more than just a fitness trend – it's a scientifically based training method that improves balance, coordination, and core stability. Whether for rehabilitation, competitive sports, or everyday fitness, balance boarding is suitable for all ages and training goals.
Physiotherapist Ricardo Morgado explains why balance board training is so effective, what physical processes take place during it, and for whom it is particularly suitable.
Expert : Ricardo Morgado
Ricardo Morgado is owner of Physiotherapy Atlantico GmbH and expert in sports science. As former coach of the Swiss men's handball national team and the Portuguese enduro national team, he brings extensive experience in functional training and rehabilitation. In his practice, he works daily with balance boards – both in rehabilitation and competitive sports.
In this article you will learn how balance board training works, which muscles are used and how you can effectively integrate it into your everyday life.
→ Which balance board suits you?
How does balance board training work?
Balance board training is part of proprioceptive training – a training method that activates all the body's senses. Proprioceptors in muscles, tendons, ligaments, and joints continuously send information to the brain about the body's position, posture, and location. The brain processes these signals and adjusts muscle activity accordingly – usually completely unconsciously.
Which muscles are used during balance board training?
Balance board training isn't about isolating individual muscle groups. Instead, it promotes the interaction of all the senses and the resulting physical reactions. The training improves:
• Coordination between different muscle groups
• Stability of the trunk and leg muscles
• Body awareness and sense of balance
• Responsiveness of the neuromuscular system
Balance board training in rehabilitation and therapy
Why is the balance board used in physiotherapy?
Proprioceptive training has proven to be an effective method for reducing the risk of injury. Balance board training is particularly suitable for patients with foot and knee injuries who have already regained full functionality but still need to work on their fine motor skills and stability. The added motivational factor makes the training attractive and promotes adherence to therapy.
Who is balance board training suitable for?
Age plays a minor role in the ability to perform proprioceptive training. What matters most are the existing proprioceptive abilities. It makes little sense to put a young child on a balance board if they can't even stand on one leg. Conversely, a fit and coordinated 60-year-old can certainly benefit from balance board training.
How often and for how long should you train?
Proprioceptive training is typically performed in short sets lasting no longer than one minute. It is an intensive training method and should be completed daily in several short sets to improve proprioception. Consistency is more important than long training sessions.
The science behind balance board training
How does signal transmission from the brain to the muscles work?
Proprioceptors in muscles, tendons, ligaments, and joints receive sensory information and transmit it to the brain via the alpha motor neuron in the spinal cord. The same pathway then leads back to the corresponding muscle groups. Not all information reaches the brain – some is detected in the spinal cord and transmitted directly back to the muscles. These processes contribute to improved body awareness and coordination.
How do muscles react to loss of balance?
Rapid and accurate information transfer is crucial to minimizing the risk of injury. Perfect muscle coordination enables flawless movements. Factors such as age, neurological disorders, or alcohol can impair proprioceptive abilities. If part of the system no longer functions properly, exercises like balance board training become very difficult – which is why regular training is so important.
Expert's conclusion
As a physiotherapist, it is very important to me to offer my patients a wide variety of exercises as part of proprioceptive training. This training is mandatory for almost all patients in my practice, as it reduces the risk of subsequent injuries and better prepares them for everyday life.
Proprioception is often lost quickly after surgery, which is why balance board training is frequently integrated into rehabilitation programs. Most patients enjoy the training, which helps to associate the rigorous rehabilitation exercises with a positive experience. As a physiotherapist, it's also gratifying for me to see my patients make progress and improve their proprioceptive abilities.
I recommend performing proprioceptive training, such as balance board training, regularly in short sets to maximize results.
Summary: Balance Board Training at a Glance
• Balance board training is proprioceptive training that activates all the senses.
• It improves coordination, stability, body awareness and reaction time
• Particularly effective in rehabilitation after injuries
• Suitable for all age groups with sufficient basic proprioceptive abilities
• Training should be performed daily in short sets (max. 1 minute).
• Reduces the risk of subsequent injuries and improves daily living skills
Ready for your own balance board training? Discover our Swiss-made balance boards – handcrafted in Switzerland for maximum quality and durability.
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