INFORMATION FOR THE USER: DECLINE BOARD
Information for the User
The Decline Board is angled at 25 degrees. Since the development of the use of a Decline in eccentric rehabilitation by Tendon expert Jill Cook, much research has shown its benefits to:
- Rehabilitate Tendon injuries, especially the Patellar Tendon.
- Eccentrically strengthen and build the quadriceps muscle. Great training for closed chain exercise, such as cycling and downhill skiing.
- Effectively stretch the calf muscle. Improving flexibility improves lower limb biomechanics.
- Improve lower limb biomechanics/ alignment to improve or reduce injury and improve performance.
A study of rehabilitation programs for elite volleyball players with jumper’s knee found that using the Decline Board produced superior strength gains and improvements in tendon pain compared to a standard squat program.
Decline squat with weights
1‐legged decline squat
Calf and Achilles Tendon strengthening
Dimensions and weight
- Size: 50cm x 40 cm. Height: 18cm
- Weight: 4.10kg
- Durable Mild Steel
Suggested Rehabilitation Protocols
Please consult a health professional before undertaking any rehabilitation program.
- Double leg, progressing to Single leg
- 1‐2 sec down, and 1‐2 sec return
- 2‐3 sets of 15‐20 reps
- 30 second rest b/w sets
- 1 session / day.
- Systematically increase loading by adding weights to overload the tendon
- Systematically increase speed of exercise
- Exercise programmes vary from 3 months, with maintenance for 6‐12 months
- Single leg
- 4‐5 sets of 6‐12 reps
- 3 sec up/down
- 30 sec rest b/w sets
- 3/ week sessions
- Systematically increase loading to build muscle.
- 30‐60 sec holds in 3 directions (see diagram)
- 2‐3 times daily
Please refer to The Decline Board: Information for the Practitioner for more information