Knees

For those of us who are no stranger to knee ingeries,this is no big surprise,but if you knees suddenly turn on you and heart  like any thing,read on!

For the rest of class:
Take it easy on turn out,and be gentle with jumps,grand plea,any thing that hearts,don't do it. If you don't have a knee brace,get one. This is a neccesarry.  And if you borrow someone else's,please,PLEASE,give it back.


After:
Knee exersise: lie on you side,with bottom leg bent up,top leg down and slightly back.DO NOT BEND. Life your leg up about 10 inches,then lower it SLOWLY. do theis at least 20 times,on both legs.
Then: lie on your side with your top leg bent up by your hip,bottom leg down and slightly back. Lift your leg up 10 inches and lower down SLOWLY. Do this at least 20 time,both legs.

Before you go to bed,ice it for 15,with your leg above heart level.