Bob sharing the Yoga poses he does at the end of his workouts reminded me of something I read in Steve Justa's book. It's not the same as standing on one leg and holding a pose. By the way standing on one leg is a great exercise for ankles and knees. I used this alot when I had my knee injuries.
In Steve's book, don't remember exactly, he used I think a two by four on the floor somehow. He placed the outside of his foot or ankle and did an isometric. This is good for the side of the knee which is very hard to do. This could also be done against the wall.
For me this exrcise was a challenge. I couldn't get the tension where I wanted. For me I needed to hold on to something to be able to feel it on the side of the knee. So something I figured out this morning because of Bob getting my mind going is doing it with my basement steps and handle rail.
Even though Steve only talked about the outside of the knee I also did the inside of the knees. Hold on to the railing and put the inside of Your foot on the outside of the steps. Ever since my knee injuries the inside of my knees can get aggraviated. This isometric felt really good so Thanks Bob for getting my brain going.
Michael, thanks for your time and expertise. I'll keep you informed as to how his goes.
I'm also starting with 30 seconds. Believe me Dmoates it's not an easy exercise to explain. I think I'm going to do this on alternate days 3 days a week. Let me know if this helps you at all, I'd be interested in hearing.
MichaelS, thanks! I just tried this and I think I'm catching on. I stood against an open door frame with the outside of my right foot against the wall just short of where the door itself starts (if it wasn't open) so my foot is parallel t the wall. I have to hold mysef parallel to te wall wth my right hand and arm so that I don't fall over. So I've got my side flush against the wall with my hand gripping the open door and all my weight against the wall. I do feel this in the outside part of my right knee which is ths "bad" knee. Lousy explanation on my part but I hope the essence comes through. All my weight is on my right foot with my left foot/leg in the air maybe four inchs, but its not takng any weight. How lng do you hold this one - legged position? I'm thinking of starting at 30 seconds and going from there, depending on how the knee feels.
No Problem Dmoates. Honestly in Steve Justa's book, " Rock, Iron, Steel" it's not a clear description to me. I'd much rather have a picture myself. So I went with what I thought it was and it feels pretty good on the side of the knee. Maybe explaining using a wall would make a better picture of my interpatation of it.
We will start with the outside of the right knee. Stand by a wall where the side of Your foot is against the wall. Now just put pressure with the side of Your foot against the wall. I hope that helps. I do have a hard time feeling it like this that's why I use the hand rail and the side of the steps. One other thing, wearing sneakers helps to be able to create more tension.
MichaelS, could you "re-explain" the relationship between the 2 by 4 and your foot? I'm having trouble visualizing this, and because we are bth lifetime members of the bad knees club I thought I'd ask. No fault on your part with your explanation at all - I just need a ittle help. Thanks!.