How To Improve Balance And Build Healthier Knees With A Slant Board

Recommended Resources at Amazon:
www.amazon.com... A useful tool for building stronger and healthier lower extremities is a stable slant board.
Standing facing downhill, keep your core strong and upright with your arms in front of you and squat down as low as you comfortably can for multiple repetitions.
Having your heels higher than your toes allows for a deep squat that encourages blood flow to the ligaments in and around the knees and also development of the inner quad muscle called the vastus medialis which directly leads to improved knee function.
You can also use a slant board to strengthen your lower posterior chain with calf raises. Standing facing uphill and maintaining your balance with any nearby object like a wall or stick, do multiple repetitions of calf raises, raising your heels to contract your calves, and lowering your heels as low as possible to stretch the same muscles.
If you don't have access to a slant board, you can do this on a small hill that isn't slippery.
Different types of slant boards can be found at the following pages:
US: amzn.to/3cVUBt8
Canada: amzn.to/3bp20Av
The slant board in this video is made by The Tib Factory:
thetibfactory....

[@luckydubefan808]

Thanks!

[@daveparsons7756]

Hi Ben, I’ve been diagnosed with patella chondromalacia stage 4. I don’t have any real pain, but can’t go as deep as you. Am I hurting or helping my knee? (Active senior at 71 yrs) Thank you👍🏻

[@drbenkim]

Hi Dave, it should be helpful as long as you are not generating pain. Walking backward while pulling a sled would be the best way of helping your knee health, as doing so stimulates blood flow and even some regeneration of cartilage/ligament in the area, contrary to popular myth that this can't be done.

[@daveparsons7756]

Thanks very much. I don’t have a sled…..but do 2 minutes of “back walks” with heavy green resistance band (simulating that movement). I hope to avoid further damage and continue to improve this dreaded diagnosis. I’m just concerned that the bone on bone condition might become problematic….🤷‍♂️

[@daveparsons7756]

Tha

[@BaraAnne]

I can’t get that low, not even knee height. I’m a senior.

[@drbenkim]

It's fine and beneficial to do what you comfortably can, even if it's a few inches.