fbpx

The bosu ball, useful or nonsense?

What is a bosu ball?

A bosu ball is a half ball with a hard flat bottom. It was invented in the late 1990s by David Weck with the aim of reducing lower back pain. The ball can be used on either the convex or flat side with the aim of challenging the user's stability and, as a result, reducing back pain. exercises harder and more effective. In the beginning the ball was used extensively by physiotherapists in rehabilitation of the anterior cruciate ligament (ACL) and the ankle with good effects as a result.

The popularity of the ball increased dramatically when personal trainers started using the bosu ball as training material for clients and the idea arose that just about any exercise would be more effective because of it, with an endless library of exercises as a result. Is the bosu ball really as great as we think, or is this all not so bad?

The real value of the bosu ball

The majority of people who work out in the gym have a goal of becoming stronger, losing weight or becoming more muscular. To ensure that muscles will grow and become stronger it is conditional to gradually increase the load. We call this principle progressive overload. But standing on a bosu ball makes the exercise heavier, right?

Performing an exercise on a bosu ball makes the exercise harder to perform, but does not automatically lead to an effective workout. When standing on an unstable surface such as a bosu ball, it is not possible to train as hard as on a stable surface. This means that you end up shifting less weight and making less progress in increasing muscle strength and mass in the long run.

Besides the fact that you can use less weight when exercising on the bosu ball, the quality of your exercises can also be reduced significantly on an unstable surface. If you have to pay more attention to staying stable during your exercises, you can also lose weight. exercisethe risk of compensation increases. The quality of movement will be reduced and the risk of sustaining an injury will be greater than usual.

If the bosu ball is not the best way to improve my muscle strength, then surely it is the best way to improve stability? The answer is unfortunately no. That is, if your goal is to become better at a specific sport or activity. This is because the body requires specificity in training. In this training principle, we assume that you will only become better at what you train. So if you stand balancing on a bosu ball for hours, you will become an expert in moving on a similar surface. However, this will not ensure that you have more stability when running after a ball on an artificial turf pitch. The fact that physiotherapists achieve good results when using the bosu ball is more due to the fact that people who visit a physiotherapist with knee and/or ankle problems generally already have reduced load capacity/stability. And therefore do not need much to become stronger. Especially in the first period after an injury.

Then surely the bosu ball will be useful for creating strong abdominal muscles, right? It has been found that using a bosu ball when performing some abdominal exercises provides a slightly greater activation than on a stable surface. Nevertheless, doing compound exercises as the squat and deadlift is still considered a more efficient way to train the core. Also, training the abs directly with a stable / fixed surface is more effective because you can move more weight.

Conclusion

A bosu ball is not as useful as social media makes it seem. If you want to go for real results in the field of muscle strength and/or muscle mass, make sure you use a solid surface and a progressive overload. What is it a top for then? You can sit on it between your sets in the gym!

Make an appointment

Other blogs in this category

Dealing with groin pain

Groin pain can have a variety of causes. This is because different structures can all cause pain in the groin. Some structures cause localized pain others are the result of radiating pain from another region of the body. Also.

Sprained ankle - inversion trauma

Sprained ankle or inversion trauma Almost everyone has gone through their ankle at one time or another. In most cases, the ankle folds inward. This movement of the ankle is called inversion. Hence the name inversion trauma. The symptoms are...

Vertebrae out of alignment? Leg length differences? A back that is too hollow or too convex?

Within physiotherapy we often see that the cause of lower back pain is often explained by wear and tear and aging on the one hand and on the other hand by our posture or the position of the spine. Leg length difference? One of the best known examples is a leg length...

Achilles tendon rupture

We often see a rupture of the Achilles tendon in sports such as football but also in sprinters. An Achilles tendon rupture occurs when the calf muscles are suddenly exposed to a large force. A rupture of the Achilles tendon can be caused by degeneration of the tendon. A...

FAI impingement - hip problems

In case of an FAI impingement the hip joint does not function as it should because the neck of the femoral head is touching the edge of the hip socket. Depending on where the problem is located a classification has been made. Because of the extra bone growth in an impingement, the...

Hip prosthesis

The hip is a ball and socket joint and consists of a head and a socket that fit closely together. For the hip joint to function properly the ball of the hip slides into the ball of the hip. The ends of the ball and socket of the hip are covered with a thin layer of cartilage. At...

Our 7 Tips for Training with Knee Pain

Injuries are annoying! Some are more serious than others but generally it's not a reason to stop training altogether. You've often worked hard to be where you are today so don't let this injury get in your way. Here are 7 strategies...

Trochanteric major pain syndrome - Trochanteric bursitis

The trochanter major is a protruding piece of bone on the outside of the thigh. Several things can cause irritation of this area resulting in symptoms such as pain and stiffness. The diagnosis of trochanteric pain syndrome can be made by the physiotherapists...

Deltoid tendinopathy

A deltoid tendinopathy is caused by a reduction in the quality of the tendon tissue. This can be caused by over- or underuse and can occur in both younger and older people. A tendinopathy is often accompanied by stiffness and pain in the shoulder....

Osgood-Schlatter

Osgood-Schlatter is a complaint we often see in young boys who are growing and fanatically involved in sports. The tendon of the rectus femoris (upper leg muscle) is pulled hard and often during fanatical sports. These pulling forces create a...
Sign up for our newsletter

Sign up for our newsletter

Receive our latest blogs every month!

Thank you for your subscription. You will now receive our monthly newsletter.