Home-made Gadgets

Lately I've been reading Eric Orton's latest book - The Cool Impossible (TCI).  Eric rose to international fame after the release of the book Born to Run by Christopher McDougall.  Eric coached Chris to his first 50 mile ultramarathon after the author had given up hope of running again after numerous injuries.  More on that another time though... 

In TCI, Eric describes exercises using a stability disk or balance board and a slant board or wedge board.  http://www.runningwitheric.com/page/strength-equipment Both are designed to improve balance, coordination and leg strength. 

I've been wanting to make my own wedge board or decline board for a while, because it's such a great way to stretch calf muscles.  So with some very basic pictures from Eric's website and book and the decline board I had at work, I recruited my Dad's help to build my own balance board, slant board and decline board.

The boards are made from 16mm MDF (leftover from my brother's new kitchen, but available from most hardware shops).  The ball for the balance board is made from cutting a fence cap in half.  All boards are stuck together (very technical!) with wood glue and 20-30mm screws.  A few hours later and this is what you get:     

 
Slant Board
12.5cm x12.5cm square (5inch x 5 inch)
4.5cm (1.75inches) high

Balance Board
16cm (6.5inches) diameter
5cm (2 inches) high ball

Decline Board
Angle: 30deg
38cm (15inches) wide
33cm (13 inches) long
16cm (6 inches) high
Non slip mat for extra grip

Now to put them into practice.  Eric Orton has a range of suggested exercises. 
If you've got some spare time this holidays, why not have a go. 

LB



Disclaimer: These boards are not laboratory tested.  They are designed for home use only and for balance exercises or calf stretches.  Create and use at your own risk.  LucyBeumerSportsPhysiotherapy will not be held liable for any injury occurred during the making or use of such boards.