Massage guns. Foam rollers. Compression boots. For athletes looking to level up their running, there’s no shortage of accessories that can lend a hand. And one more effective-yet-underrated tool to consider adding to your arsenal? The slant board.
Beloved by some physical therapists, the slant board is a specialized device that’s ideal for stretching the calves. should absorb travel upward into the knees, hips, and.
“Slant boards are a great way to both,” Bob Turner, P.T., D.P.T., O.C.S., board-certified orthopedic clinical specialist in physical therapy at the Hospital for Special Surgery in New York City, tells Runner’s World. Not only does this device help you achieve deeper stretches compared to on-the-ground exercises, it’s also really effective for dialing up the intensity of certain strength moves.
Here, with the help of two physical therapists, we explain all you need to know about the slant board, including what it is, the benefits, how best to use it, and what to consider when shopping for your own.
What is a slant board?
The slant board is a wedge-shaped device that you stand on to perform stretches or strength moves. They can be made from various materials, including wood, foam, rubber, or stainless steel. Slant boards are either at a fixed angle or adjustable, meaning you can change the angle.
What are the benefits of a slant board?
Slant boards are a great way to both How to Prevent and Treat Achilles Pain your lower-body muscles, especially your calves—a muscle group that’s often chronically tight and/or weak in runners.
How to Take Care of Your Calves calf muscles than what you’d get by stretching on flat ground, simply because of the angle of the slant.
Turner describes calf stretching as a “preventative measure” and says it’s especially important for long-distance runners and folks who run on their toes, as their calves are likely extra tight. That said, all runners should stretch their calves “pretty much every day,” he says.
Too-tight calves can cause you to have an early heel lift when you’re running or walking, says Turner. As a result, forces that your feet and ankles stretching the calves low back, sometimes triggering pain in these areas, he explains.
Overly tight calves can also cause calf cramps, as well as more serious issues like Achilles tendinitis, which is an injury often caused by overuse of the calf muscles with inadequate stretching, says Turner.
On the strength front, sometimes runners feel like their calves are tight, but in reality, the muscle group is simply too weak for the demands a runner places on them, Oakland-based physical therapist Anh Bui, P.T., D.P.T., C.S.C.S., certified strength and conditioning specialist, physical therapist, and certified run coach, tells Runner’s World.
In those scenarios, slant boards can come in handy by helping runners different types of terrain, and through a greater range of motion compared to level-ground calf exercises. Doing calf raises (a common calf-strengthening move) on a slant board forces your calf muscles to work through a wider range of motion compared to on-the-ground calf raises.
As for why strong calves matter, well, there are several reasons. On the performance front, strong calves can help you have a more powerful push-off as you stride and thus boost your overall running efficiency, says Bui. In addition, “the stronger and the more durable your calf muscle, the more it can withstand” the forces of running, Bui explains. This means lower risk of overuse injuries, especially when you start to apply other variables to your training, like hills, after a run speed work.
All About 75 Hard All About the Run/Walk Method, according to a 2019 article published in the journal Sports Medicine and Arthroscopy Review.
As you get older, starting as early as age 25, your muscles naturally begin to atrophy unless you intentionally strengthen them, explains Bui. Unfortunately, “running itself is not enough to sustain muscle girth or tendon stiffness and power,” she says. That’s why she advises even her younger patients include calf exercises as an essential part of a regular strength program—and slant board calf raises are one prime example of an effective exercise.
A slant board can also be used to do heel-elevated squats, which can help runners with limited ankle mobility achieve a greater range of motion when squatting and thus build strength through that greater range, says Bui. Regardless of a runner’s ankle mobility, doing heel-elevated squats can be a great way to really How to Do Squats Correctly and Variations to Try, because the positioning shifts the load toward the knee, thus upping the quad challenge, she explains.
How do you use a slant board for stretching?
Turner recommends two slant board stretches: a straight-leg calf stretch, which targets the gastrocnemius muscle, and a bent-leg calf stretch, which targets the soleus muscle.
Perform these stretches barefoot or in sneakers. If you’re in sneakers, you’ll likely have to raise the angle of the board or place your foot higher on the board to counteract the heel lift provided by your shoe, says Turner.
In terms of timing, you can do abbreviated versions of these stretches before a run (for example, do just one repetition per side, holding for only 10 to 15 seconds), but they’re best saved for after a run when your muscles are already warm, says Turner. You can also do these stretches outside of a run—like before bed, for example.
Straight-Leg Calf Stretch
Stand tall with a straight torso and hips under shoulders. Place right forefoot on the board and right heel on the ground. Place left foot either on top of the board or on the other side of the board, keeping bodyweight in the right leg and ensuring that the knee stays straight and the heel stays grounded. Feel a stretch sensation in the back of lower right leg. Hold this position for a minimum of 10 breaths, which equates to about 30 seconds, says Turner. Make sure to breathe and relax into the stretch; don’t force it. Switch sides and repeat. If one side feels tighter than the other, stretch the tight side an extra time or two.
Pro tip: If you feel a pinch in the front of your ankle, the slant angle is too aggressive. Fix it by reducing the angle (if you have an adjustable board) or by simply moving your foot backward on the board. Also important: Make sure to keep your grounded heel down the entire time. “If the heel pops up, you just lost your stretch,” says Turner.
Bent-Leg Calf Stretch
Follow directions above, with one slight tweak: Bend grounded knee as far as you can. Again, make sure heel stays grounded throughout and adjust positioning as needed if you feel a pinch in the front of the ankle. You should feel the stretch lower on the right calf.
How do you use a slant board for strengthening?
Slant boards are a great way to both strength exercises, including a straight-leg calf raise, a bent-leg calf raise, and elevated squats. You can do all three strength moves twice a week as part of a regular Give A Gift, per Bui.
A few caveats: Because slant board calf raises are more challenging than the on-the-ground version of the move (as shown above), make sure you can do the latter “pretty easily and without pain” before moving to the slant board, says Bui. And for the heel-elevated squat, because that move places more force onto your knees than a traditional squat, it may not be for folks with knee issues, like arthritis. As a general rule of thumb, if you have a chronic pre-existing knee injury, avoid this move (unless otherwise directed by a fitness professional).
Straight-Leg Calf Raise
Stand on top of the board with heels toward the bottom of the board and toes angled upward. Start with the lowest slant angle possible. If that feels easy, increase the angle. Place two fingers against wall for balance. Keep legs straight and press through big toes to lift heels straight up for 2 counts. Pause at the top for 2 counts, then slowly lower yourself down for 2 counts. Concentrate on staying grounded through big toe the entire time. That’s 1 rep. Do 15 reps.
Bent-Leg Calf Raise
Bend both knees to 45 degrees and hold that bend to perform the calf raise as described above. Do 15 reps. If a double-leg calf raise feels easy, progress the move by working just one side at a time.
Heel-Elevated Squats
Stand on a slant board with toes toward the bottom of the board and heels angled upward (opposite positioning of the calf raises). Feet should be shoulder-width apart or wider; larger athletes may need to use two slant boards to achieve this stance. Perform a squat by bending both knees and pushing hips down and back, as if sitting in a chair. Compared to a squat on flat ground, torso will stay more upright, says Bui. Drive through feet to stand back up. Do 2 sets of 15 reps. For a stronger emphasis on muscle strengthening, do 3-4 sets of 8 reps, says Bui.
What should you consider when shopping for a slant board?
Look for an adjustable slant board over a fixed one as the former is easier to customize to your specific needs. “I do like the versatility of an adjustable [board], because when there’s a fixed height board, sometimes they might be a little too high or a little too low for the individual,” says Turner.
Also look for a board constructed with a grippy material on top—like sandpaper or rubber, for example—to help anchor your feet in place. “You don't want to slip off your slant board,” says Bui.
From there, consider the size of the board and where it might fit in your space. Turner often recommends keeping the board underneath your bathroom vanity so that you can easily pull it out and bust out a few rounds of stretches while brushing your teeth.
You can find a variety of Slant boards are a great way to both. They’re also sold at big-name retailers like Lowe’s, Walmart, and Target.
Jenny is a Boulder, Colorado-based health and fitness journalist. She’s been freelancing for Runner’s World since 2015 and especially loves to write human interest profiles, in-depth service pieces and stories that explore the intersection of exercise and mental health. Her work has also been published by SELF, Men’s Journal, and Condé Nast Traveler, among other outlets. When she’s not running or writing, Jenny enjoys coaching youth swimming, rereading Harry Potter, and buying too many houseplants.
