Can you believe!!

[Bad JuJu]

First, ouch!!! I made a stupid move on Saturday that ended up with an icepack on my right knee--my "good" knee!--so I can relate. It depends on how you've injured it, but most of my knee injuries respond best to good old RICE.

Second, tree pose is good for working on balance--and you can do it pretty much anytime you find yourself standing somewhere. I sometimes do it behind the podium in classes when I'm just lecturing.

The book Strong Women, Strong Bones (or words to that effect) by Miriam Nelson has some good balance exercises in it. Be sure you're getting enough calcium, too, so you're not endangering your bones.

[DDH]

Well, I must not have hurt it to badly, I have finished the lawn and I just got off of a 2 mile walk/run on my treadmill. Thanks goodness, it didn't give out on me at all and it did not hurt. If I over extend it or kick a little then it hurts, and I have a lump to the right and below my knee cap, but it's probably just bruised and I am fine. Sure did hurt like the dickens yesterday though.

I cannot balance on one leg anymore. I used to be able to stand like a stork forever and I tried and I can't anymore. Is it the weight???

[Velobambina]

Put some arnica gel on it. Makes the swelling & bruising go away faster.

[DDH]

Put some arnica gel on it. Makes the swelling & bruising go away faster.

what the heck is that? Seriuously, I haven't a clue.

[Blueberry]

what the heck is that? Seriuously, I haven't a clue.

http://en.wikipedia.org/wiki/Arnica

Usually available at whole foods type stores. I've never tried it, but I've heard good things

[roadie gal]

I always have some new bruise that I can't account for. I blame it on the dogs.

Carpets also tend to reach up and grab my feet.

[OakLeaf]

Mmmmm, yes, you can DEFINITELY improve your balance by working on it, and we all definitely lose the ability when we don't work on it.

Most of the balance programs are directed toward seniors, but why wait until poor balance is literally life-threatening, when we can prevent it earlier in life? Anyhow this site has descriptions and illustrations of some basic balance exercises. Tree pose takes some hip flexibility, and Mountain is a little advanced for a beginner IMO.

A couple of things the site doesn't mention, but I find helpful: engage your lower abdominal muscles - imagine zipping up a tight pair of pants. Then imagine that you're hanging from the ceiling by a string attached to the crown of your head. Those two moves will help bring your spine into neutral, where your body is naturally balanced.

In the beginning, you'll want to find a steady focal point for your eyes. Something on a wall in front of you, between waist and eye level. Don't look in a mirror, as this can throw you off. As you progress, you'll advance to doing the exercises with your eyes closed, and looking at moving objects.

Hope the knee's feeling better! HTH!

[tulip]

http://en.wikipedia.org/wiki/Arnica

Usually available at whole foods type stores. I've never tried it, but I've heard good things

Arnica gel and ointment are great for bruises. It's used extensively in Europe, and is available here in health food stores. The most common brand is Boiron--Swiss, I think. It'll make your bruises (and aches--I need some for my shoulder!) go a way in no time. I like the gel better than the ointment.

[Tuckervill]

We work on a lot of balance in boot camp. One of my favorites it what the guys call "balance bird". Called that because of the little dipping bird toys that you can buy. http://science.howstuffworks.com/question608.htm

Center your weight on one leg, and then hinge at the hips, back straight, raising your other leg out behind you, reaching your arms towards the floor. Form is more important than how far you go. The goal is to be able to reach the floor eventually, at a comfortable tempo. We usually do 20 on each leg to start. You will fall over some at first. It does help to focus your eyes on a particular spot.

We also do standing leg lifts to work on balance. Just stand on one leg and raise your other leg straight out to the side, at tempo. Go as high as you can without losing your balance, for 20. Switch legs.

I couldn't do 5 Balance Birds in a row when I started boot camp 6 months ago. Now I can do them all day, and my balance is much much improved.

Karen

[Tweet]

I don't really get hurt that much*knocks on wood* but i am quite clumsy and frequently walk into traffic without looking.
(seriously)

[Tuckervill]

Balance bird is quite adaptable to any fitness level. Just don't go so far down or lift your leg so high.

I agree with you about the shoes, too.

Karen

[mimitabby]

it's because you haven't been balancing! you can improve your sense of balance, keep practicing.

[Velobambina]

Mountain Pose!!!