Attn. Coach Sonnon Knee Rehabilitation

[d4nd3l10n]

Coach,

September last year with Shooto practice, i was lying in a kneebar and didn't feel any pain so i didn't tap.
Later that night my knee was very thick, so i went to the doctor the next morning.

He said i just need some weeks off and then the pain will be gone.
So i did that and the pain went away.

Last month on my holiday in Aruba, i was standing on a Indo board and later that evening same thing happened as last year.
As soon as i got back i went to the docter and he checked my knee, but he said that there was nothing wrong and he can't do anything about it :? .

So my question to you is; do you have any exercises that you recommend for people with knee injury?

Thanks in advance!

P.s. I don't have any of your work yet, but tomorrow i'm gonna order your WARRIOR WELLNESS tapes at a shop in the Netherlands.
www.mikado.nl

[Scott Sonnon]

Yara,

Everything you'll need will be on Warrior Wellness. Until then work on: The Four Corner Balance Drill (http://www.circularstrengthmag.com/19/sonnon3.html).

Stay off of any "wobble" or balance boards until you've fully strengthened your knee. The movements on such devices are unpredictable to the sense receptors ("mechanoreceptors") and as a result of your injury lead to defensive bracing which I suspect aggravated your condition. (For the same reason until you strengthen your knee again, avoid sports such as soccer/football and basketball because of the sudden, dramatic changes in direction.)

The movements in the Four Corner Balance Drill however are within your control and the subtle deviations in movement will re-educate your nervous system to "trust" itself again. (Excuse this very basic description because of our language barrier. My Dutch is terrible!) Start very low in height with the basic/beginner level for only a short duration, every other day. Report back with your progress.

[d4nd3l10n]

Thanks for your advice coach!

I will work on the balance drill every other day.

P.s. So you can speak a little dutch?

[Scott Sonnon]

Ja, echter amper gering! (This is probably terribly written!) I only learned some from working with the Dutch Annex when I was training in Russia.

Keep us updated on your progress.

[d4nd3l10n]

Offtopic: You wrote all the words correct! Thumbs up!

Ontopic: I will keep you updated about my progress!

[d4nd3l10n]

I received the warrior wellness tapes today.
My mother is watching t.v. now, so i can't watch the tape...

Did the four corner balance drill every other day like coach Sonnon recommended, until today.

I will watch the video and i will post my opinion here..

[d4nd3l10n]

I just watched the video and did the exercises along with it...

Simple but effective exercises and i hope that they will do good things for my knee..

After i did the workout i feeled refreshed and i'm planning to do them every morning.