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:

  1. Rehabilitate Tendon injuries, especially the Patellar Tendon.
  2. Eccentrically strengthen and build the quadriceps muscle. Great training for closed chain exercise, such as cycling and downhill skiing.
  3. Effectively stretch the calf muscle. Improving flexibility improves lower limb biomechanics.
  4. Improve lower limb biomechanics/ alignment to improve or reduce injury and improve performance.

Soleus Stretch

Gastrocnemius stretch

Medial head

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.

Patellar Tendon

  • 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

Quadriceps hypertrophy

  • 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.

 

Calf flexibility

  • 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

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