[healthwork] Also a positive thing about physio, why not

[kaberett]

I am getting better at standing on one leg! A few weeks ago, I can't remember if I've mentioned here, I suddenly realised that part of the reason "standing up straight" felt horribly wrong was that I was putting all my weight through my heels all the time except when wearing high-heeled shoes (which, coincidentally, was contributing to both the way my heels always end up really painful and also my continuous knee hyperextension -- I know, I know, try to look shocked). Distributing weight more evenly across the balls of my feet as well firstly means I don't feel like I'm going to tip over backwards every time I readjust to "standing up straight" (by bringing my hips and shoulders into alignment), secondly means I'm hurting less, and thirdly means whoa-holy-shit-is-that-how-you-activate-your-arch-muscles?! Plus I'm noticeably getting much much more lateral stability in my knees from my calf muscles: it's pretty great.

And in turn means that all of a sudden I can reliably balance on each leg for 15 seconds with my eyes shut, twenty reasonably comfortably, and 30 at a push if I get everything just right to start with. At this point I'm still having to stick my arms out to the side and adjust them for balance, but given that I can remember that that's where I started with the eyes-open exercise and now I can do basically whatever with my arms while my eyes are open... well, obvious measurable improvement is nice, okay.

The plan at this point is, I think, to start closing my eyes for the last 15 seconds of each rep; once that's actually solid (i.e. I'm not ending up swinging further and further out to each side to correct if I go a bit wrong) I'll bump it up five seconds at a time until I'm managing the 45 seconds (and hopefully windmilling less as I progress).

And at that point I'll add in balancing on the balls of my feet with my eyes open.

Yes. Plan. Good.

Comments

[me_and]

Yes. I remember the realisation that I was putting all my weight through my heels. Don't think I've managed to habitually not do the thing yet, though.

[davidgillon]

I do pretty much the same standing-wise, though I'd concluded that it was the knee hyperextension driving the heel-standing and not vice-versa, in order to mechanically stabilise the joint against the limits of its RoM when the muscles and tendons won't do it adequately at any other position.

Standing on one leg was something my pain management physio was having me do during the pain management course. Of course, being a perky physio, she was having me do it on a trampette, while throwing balls at me to catch (and sometimes deliberately not at me, but way out to the side).

[kaberett]

... HOLY SHIT WHAT THE FUCK NO NO NO NO NO YOU DO NOT MAKE HYPERMOBILE PATIENTS DO THAT TO START WITH WHAT THE FUCK

WHEN THEY'RE DOING VERY WELL YOU CAN GRADUATE THEM TO STANDING ON SLIGHTLY SQUISHIER CARPET

[davidgillon]

Oh, that was pretty much the last session of the pain management course, not first, and I was one of the most mobile people there (in both senses of the word!)

[ewt]

...and suddenly the reasons why my hips and knees are better when I do my ankle physio exercises (er, standing on one leg...) become clear.

[kaberett]

HA. Glad to be of use :-)

[sfred]

Ooh! I will have to check how I stand by default (when I'm not on a train).

[kaberett]

Would be interested in your results!

[kaberett]

I think the fact that I was managing to put all my weight through my heel even when my knees were carefully not hyperextended is An Interesting Point Worth Thinking About, in my case. WHO KNOWS about mechanics more generally, to be honest...

[davidgillon]

Hmmm! You'ld almost have to flex your ankles up to manage it - maybe something sensory going on?

At least you've managed to shift the pattern, so reasons aren't quite as crucial.

[sfred]

I seem to default to heels.