You’re injured. And it sucks. 

Depending on the severity, an injury on the field or the ice can keep you on the sidelines for weeks or months (especially if you need surgery). 

That’s where sports physical therapy comes in.

Physical therapy (PT) is a tailored series of exercises and stretches that help you recover effectively. 

Depending on your injury and fitness levels, you’ll perform these exercises to strengthen the muscles around your injury, improve flexibility, and restore your range of motion. 

The goal is not only for you to heal but to return to your sport at peak performance. 

If you’re here, you’re looking for ways to improve your recovery. 

Or you’re a therapist looking to take things to the next level. 

Read on to learn about slide boards, one of the simplest, but most effective recovery tools today. 

Innovations in Physical Therapy

Physical therapy also includes techniques called modalities; activities that support healing and function.

Think of supporting devices, saunas, cold plunges, massage, cryotherapy, red light therapy, and electrical stimulation. 

Physiotherapists are always looking for ways to help patients recover faster and better.

It’s brought about a lot of innovation in physical therapy, including gamification, virtual reality, apps, and much more.  

In the modern physiotherapist’s office, you’ll find a new modality in slide boards. 

A slide board is one of the most effective, innovative tools for recovery, training, and performance, particularly in sports like hockey and ice skating.  

And if your therapist does not have one, you can get a Slip Slide Board with relative ease. 

What are Synthetic Ice Slide Boards?

Before discussing slide boards, let’s quickly look at the concept of synthetic ice.  

Synthetic ice is a high-density polyethylene polymer used for ice skating purposes.

The material is shaped into tiles or panels with edges that connect like puzzle pieces.

Connect enough of these panels on a flat surface, and you have an ice rink that does not need water or refrigeration technology. 

In other words, this is an innovative, versatile material you can use for ice skating with your metal blades, without a huge drop off in skating feel or experience.  

Synthetic ice has existed for decades, primarily in commercial rinks in malls, museums, and entertainment spaces. 

Advancements in the space have birthed the design of smaller, customizable tiles for home use. 

Soon came the birth of the slide board, a long, rectangular piece of synthetic ice (4-6ft long) with raised plastic or wood blocks at the short ends. 

The goal is to simulate the lateral movement and gliding motion of ice skating.

To use a slide board, the user places specialized booties or socks over their feet or shoes. 

That user can then glide from one end to the next, performing the standard ice skating biomechanics in a smooth movement.  

Performing the motion for even a few minutes can provide benefits at a fraction of the expended energy and force. 

The slideboard has become a popular tool in training, sports performance, and now, physical therapy.  

Slide Board Benefits

You may be thinking, why slide on this piece of plastic with socks?

Don’t worry about looking weird because the benefits are fantastic:

• Slide boards are one of the best low-impact exercises in existence. Recovering athletes and older adults need exercises that do not put excess pressure or force on the joints. Enter the slide board. 
• Slide boards provide an excellent cardiovascular workout that targets key muscle groups in the lower body.
• Consistent slide board use engages the inner and outer thighs, glutes, and core muscles, helping to improve strength and stability.
• You can emulate skating mechanics, helping you to become a more efficient skater.
• Slide boards help with coordination, reducing falls on the ice or daily life. 
• It’s a cost-effective, space-saving device for multiple exercises, replacing expensive equipment like ellipticals. 

A low-impact, versatile device like a slide board allows therapists to create customized rehabilitation programs that leverage the power of skating movements, which apply to almost any field.

Applications in Sports Physical Therapy

Picture this.

You’re a hockey or soccer player with an ACL sprain. 

The doc says you don’t need surgery, but you need 6-8 weeks on the sidelines to recover. 

You visit a physiotherapist for advice on healing. Studies back up the therapist’s claim that 

The first step is pain management - medication, rest, and icing your knee to prevent swelling. 

On your first visit, your physio creates a treatment plan to strengthen your knee again. 

With a slide board, you can start much sooner.

Along with some simple exercises, you’ll be placed on the slide board for at least 5 minutes, depending on injury severity and pain tolerance. 

Each week, the PT team will increase the duration and intensity of the regimen.

The strength and conditioning exercises will increase, incorporating exercise bands, medicine balls, and weights. 

You’ll notice your knee getting stronger, faster.

You’ll also notice that you can begin light training in your sport of choice, sooner. 

Slide Board Exercise Examples

The slide board can improve your lateral movement, stability, and balance, but it’s not limited to lower body injuries and rehabilitation. 

Here are a few ways you can use it for physical therapy and recovery:

1. The conventional skating movement - sliding the length of the board from one end to the other - targets the inner and outer thighs, glutes, and calves. 
2. Perform skating lunges. Start at one end and slide while bending the back leg, performing a lunge. There are variations like alternating side lunges and lunge runs, great for building muscular endurance. 
3. Mountain climbers. Hold one of the blocks and assume a pushup position with both feet on the slide board. Slide one foot up toward the chest, then the next foot in a smooth climbing motion.
4. Pike pushups can help with upper-body injuries like shoulder sprains. For pike pushups, hold on to one end of the slideboard in a plank position, then slide both feet forward without bending the knees. Return to the plank position to complete one rep. 
5. Conventional slide board pushups engage your core and train your upper body. Place the socks or booties on your hands instead of your feet. Slide one hand away from the body while performing a pushup, then return to the starting position. 

Your therapist will modify these exercises depending on your fitness level, injury, and the stage of your rehabilitation. 

Slide Board Therapy at Home

PT is an ongoing process.

Most of the work will happen at home or training on your own time.

The low-impact nature means your therapist will not be opposed to you continuing therapy at home.

You can continue your sports physical therapy with a slide board to maintain your progress and build on the benefits you’ve experienced. 

Set up specific times for a 10-15 minute routine.

Follow the advice of your physical therapist, focusing on proper form.  

Gradually increase duration and intensity based on your therapist’s advice.

Regardless of your injury, you can perform additional exercises on the slide board to target other parts of the body. 

Keep a log of your workouts, including exercises, duration, and any difficulties you’re experiencing, and communicate with your therapist accordingly.

After Your Physical Therapy

Sports physical therapy with slide boards is just the start.

Once you’ve recovered and are back to sports, you can continue to use your slide board.

It’s an excellent tool for strength, conditioning, and improving your athletic performance.

The benefits of slide board training are numerous.

If you’re working on recovering from injury, slide boards can provide you the support you need to strengthen your body, especially for lower-body injuries. 

It’s a modality that will continue to add value for years.

If you’re looking for an effective option, our 6ft adjustable Slip Slide Board can help with physical therapy, sports performance, and beyond.