Body & Mind Training Center

Wobble Boards for Kids


The main aim of using a balance board is to improve proprioception, this is our sense and awareness of the position of our body parts. Having good proprioception helps to reduce the risk of injury. Balance boards can also be used by both adults and children to help improve core strength, balance and flexibility.

Performing balance board exercises has been proven to help children with coordination and behavioral problems. Improvements have been seen in rhythm, auditory and visual processing, and motor coordination in children struggling with sensory challenges and similar medical complications. In trying to maintain your balance whilst using a balance board the body’s sensory system is trained by forcing the brain and body to focus on remaining stable in a difficult situation, meaning both halves of the brain have to work together.

There are several different types of balance boards available. The most common are round boards that sit atop an adjustable dome in the centre. They mainly vary in size and material, although rocker boards (square in shape) and wobble cushions are also available and work in a very similar way.

Adjustable wobble boards are ideal for children as they can be altered to give various tilt angles, enabling children to start with a gentle tilt and then increase the difficulty as they progress.

Exercises can be carried out whilst standing, sitting or kneeling on the board. Training can begin with simple rocking from side to side, backwards and forwards, and rotating in circular movements. Parents can get involved by making a game out of trying to see who can stay upright the longest without the edges of the board touching the ground. Difficulty can be added by trying to get the child to pass a bean bag from hand to hand or throwing the bean bag at a target whilst balancing on the board.

To maintain absolute safety ensure the board has a non slip surface and the child is bare foot or wearing trainers when using the board. The board is best placed on a carpet or rug as hard surfaces are liable to slip. A strong adult should stay close by to spot the child as the exercises are performed in case they lose their balance.

Shoulder Dislocation :

Shoulder dislocations are among the most common shoulder injuries, especially in contact sports. Most cases of dislocations involve an anterior dislocation, where the head of the humerus (upper arm bone) is forced forwards, in front of the shoulder joint.






This usually occurs when the arm is forced into external rotation and abduction (lifting and rotating the arm away from the body). Dislocations can also be posterior, inferior or superior, but these occur very rarely.

Although shoulder dislocations are sometimes considered to be a minor injury, they can involve a substantial amount of soft tissue damage including muscle, tendon, nerve and labrum tears, as well as fractures. For this reason shoulder dislocation should be assessed thoroughly prior to reduction ('popping' the shoulder back) and may require considerable rehabilitation. If a shoulder is not strengthened properly following such an injury, then future dislocations are likely. If a shoulder is repetitively dislocated, then the shoulder is classed as unstable and will require extensive rehabilitation to restore its stability.

Symptoms :

Sudden, severe pain following a trauma to the shoulder joint.
The shoulder usually appears deformed and without the usual rounded shape of the shoulder.
A feeling of the shoulder 'popping out'.
The patient will hold the arm in close to their body.
If there is nerve involvement there may be tingling or numbness in the arm or hand.


Treatment :

Immediate treatment should involve seeking medical advice as soon as possible. You should never attempt to reduce (put back) a dislocation yourself. You should aim to protect the shoulder joint (immobilise if possible) to prevent further damage and seek medical advice.

Usually before a shoulder is reduced, an x-ray will be taken to determine if there are any fractures or damage to other structures. If not, then the shoulder will be put back using a specialist method. Following this, a rehabilitation plan should be implemented:

Rest and immobilise for up to a week.
Your Doctor may prescribe anti-inflammatories to help ease any pain.
Following immobilisation you will need to gradually increase the range of movement at the shoulder joint.
All exercises should be performed pain-free.
Strengthening exercises for the rotator cuff especially should begin as soon as comfortable.

Dead Leg and Contusion

What is a dead leg ?

A dead leg is the common name for a contusion. This occurs when a muscle suffers an impact injury, which causes muscular damage as it is crushed against the underlying bone. This type of injury is most common in contact sports and sports where hard balls or equipment such as hockey sticks are used.






A contusion can occur at any muscle, although are most common in the thigh and hamstring muscles. Contusions can be either intramuscular or intermuscular. Intermuscular tears cause more bruising and appear more severe than intramuscular tears, although often heal quicker.

Symptoms :

Pain at the point of impact.
You may get swelling or bruising.
Reduced range of motion is common.
Like muscle strain, contusions can be graded, depending on severity, as either grade 1, 2 or 3.

Grade 1 :

Tightness in the thigh or hamstrings depending where the impact was.
Gait is affected, you may walk with a limp.
Little, if any swelling.
Contracting the muscle against resistance is probably pain-free.

Grade 2 :

Walking is badly affected.
Painful twinges limit activity.
Swelling.
Tender to touch.
Contracting the muscle against resistance causes pain.
Loss of full range of motion.


Grade 3 :

You will probably need crutches to walk.
Severe pain.
Lots of swelling.
Contraction of the muscle is painful.


Treatment :

It is very important to treat the injury as soon as possible after it happening. The first thing you should do is apply ice or cold therapy to the area for 15 minutes. This will help ease pain and reduce bleeding and swelling. Don't keep the ice on for longer than 15 minutes as this can reverse the effect. Keep applying ice every 2-3 hours. Follow the rest of the RICE (rest, ice, compression, elevation) protocol too.

Not following the RICE protocol or applying heat or massage techniques too early can lead to a condition called myositis ossificans. This is where excess bone grows within the muscle and you end up with a hard lump of bone, restricted movement, reduced strength and pain in the muscle. Massage therapy and other physiotherapy treatments should not be used until all bleeding has stopped. To be on the safe side, always leave at least 72 hours before commencing any such treatment.

See a sports injury specialist after resting for a few days who may:

Use sports massage techniques to reduce swelling and loosen the muscle fibres.
Use ultrasound.
Give you stretching and strengthening exercises

Thigh Strain :

What is a thigh strain ?

The quadriceps are a group of four muscles (Vastus Lateralis, Vastus Medialis, Vastus Intermedius and the Rectus Femoris). A strain is a tear a muscle. Rectus Femoris is the most commonly injured of the quadricep muscles, because it crosses both the hip and knee joints (the other cross just the knee) meaning it is often placed under more strain.

Symptoms :

A sudden sharp pain at the front of the leg during exercise.
The quad muscles may go into spasm causing pain on stretch and contraction.
Swelling and bruising.
If the tear is severe a gap in the muscle may be felt.
Weakness and difficulty walking.
Quad strains, like all muscle strains are rated, depending on severity, as either grade 1, 2 or 3.

Grade 1

A minor tear where only a few muscle fibres are torn.
Pain at the time and discomfort following.
No bruising and minimal or no swelling.
Tightness in the front of the thigh

Grade 2

A moderate tear
Pain at the time and constant twinges following
Pain on walking - causing a limp
Straightening the knee against resistance causes pain
Swelling and some bruising present

Grade 3

Most or all of the fibres are torn
Severe pain, swelling and bruising
Inability to walk unaided


Treatment :

It is vitally important that treatment for a quad strain starts immediately following injury. The most important phase for treatment is the first 48 hours post-injury. In this time the following can be carried out by the athlete:

Use R.I.C.E (Rest, Ice, Compress, Elevate) technique
It is important to rest the leg as much as possible for the first few days. However, gentle stretching and mobilising exercises can begin as soon as they are pain-free.
See a sports injury specialist who may:

Use ultrasound and other electrotherapeutic treatments.
Apply sports massage to the injured muscle to help relax it, reduce swelling and increse blood flow to the area to aid healing.
Advise you on specific stretching and strengthening exercises to form a rehab program. This will get it back to full strength and prevent it happening again.

Jumpers Knee :

What is jumpers knee ?

Jumper's knee is the name often given to pain at the bottom of the patella or knee cap where the patella tendon (or ligament as it is sometimes called) attaches. The patellar tendon joins the kneecap (patella) to the shin bone or tibia and is placed under a lot of strain during jumping.





Overuse can result in inflammation or degeneration of the tendon and pain. Although jumpers knee is often called patella tendinitis, the correct term is usually patella tendinopathy. Tendinitis would indicate an acute or recent and painful inflammation of the tendon whereas tendinopathy means degeneration of the tendon which is much more common.

Symptoms :

Pain at the bottom and front of the kneecap especially when pressing in or palpating
Aching and stiffness after exercise.
Pain when contracting the quadriceps muscles.
A thickening of the painful tendon may be seen.

Treatment :

Grade 1 : Pain only after training

Continue training but apply cold therapy to the injury after each training session.
Wear a knee support.
See a sports injury specialist / therapist who can apply cross friction massage and advise on rehabilitation.

Grade 2 : Pain before and after exercise but which reduces once warmed up.

Avoid training which makes it worse. Stop jumping or sprinting activities and replace them with running, swimming or running in water if necessary.
See a sports injury specialist who can apply massage techniques and advise on rehabilitation.

Grade 3 : Pain during activity which prevents you from training properly.

Rest completely from the aggravating activity and training.
See a sports injury specialist / therapist who can apply sports massage technique.

Grade 4 : Pain during every day activities.
Rest for at least 3 months.
See a sports injury specialist / therapist who can advise on treatment and rehabilitation.
For long term chronic injuries an Orthopaedic Surgeon may operate.

Slipped Disc and Sciatic Pain :

Between each of our vertebrae (bones which form the spine) is a cartilaginous disc which acts as a shock absorber between the two bones. The spinal cord, which is responsible for sending all information between our brains and the rest of our bodies, passes through the column formed by our vertebrae.




This means the discs are in close proximity to the spinal cord.

A large number of cases of lower back pain are caused by a herniation or protrusion of one of these discs. This often causes compression to the spinal cord. This is what causes the pain associated with a 'slipped disc'.

Inbetween the vertebrae, the spinal column sends out nerve roots which feed the rest of your bodies muscles and organs. Nerves which exit the spine at a certain level, feed the muscles and organs at that level. For example, the abdominal muscles are innervated by nerves which exit the spine at lower thoracic level (mid back/stomach level). Slipped discs occur most commonly in the lumbar spine (lower back). This causes pain to radiate through the lower back, buttocks and back of the leg. This is because the Lumbar section of the spinal cord, sends nerves out down the legs. The largest nerve emerging from this area is the sciatic nerve, which gives its name to the condition sciatica. This term is used to describe pain which radiates along the course of the sciatic nerve (from the lower back, into the buttocks and down the back of the legs).





Symptoms :

Lower back pain may or may not occur.
Pain which may extend through the buttock and leg.
Sitting may aggravate the pain.
Usually feels better in the mornings after a nights rest as the discs are then less compressed.
The muscles of the lower back, buttocks and hamstrings may be in spasm.
Palpation of the lower back may be tender.
Pain on the straight leg raise test .


Treatment :

Rest from activities or positions which aggravate it.
A doctor may recommend anti-inflammatories like Ibuprofen.
Using a hot pack or having a hot bath may ease muscle tension.
See a sports injury specialist or doctor


A Specialist will :

Find out what has caused the pain - this may involve getting an MRI scan.
Sports massage may help to ease tight muscles.
Use mobilisation treatments and traction to reduce pressure on the spinal cord.
Use a TENS machine to ease muscle spasm.
If symptoms do not improve through conservative treatment, surgery may be offered.
Once the acutely painful phase has passed a rehabilitation program should begin to improve the strength of the back and core muscles and restore flexibility. Posture should also be assessed.