MSers in Training 2015

[Veronica]

Hi all: Just a quick catch up post....as I've written here before, what you all post SO helps me stay motivated.....

I've been having a rough time with a rotator cuff injury...my right, dominant shoulder....Getting good PT from my ortho therapist, with MORE exercises to do at home....Sometimes I feel I need to just stop working so I can take care of my physical health as well as I would like!

I've replaced the plank exercises, which aren't good for the shoulder, with the pilates version... ..and now I , too, am finding deep muscles I never knew I had... Pretty cool... But I have to say, I kind of miss those side planks.....I love a challenge!

Everyone's cycling/running workouts are getting me so antsy about riding again this year. While the trike is fun, that anti-social aspect of it really bugs me, along with admitting to myself that I miss standing up when I pedal. So, I have been researching Adult Training Wheels..... wacky sounding, but may be a way for me to get back safely on a two wheeler when with friends, or when I need to finish a ride within the century (meaning years here, not miles!) I have a good bike mechanic who is going to help me see if one of them will work for me.....there will be trade offs, but what the heck, that's the way it goes....Anyone have any experience with these things?

Larry, glad you got the tail light fixed!

[AMFADVENTURES]

Suebee, nice job finding the training plan and I agree, I too would much rather walk on a dirt path, it's slightly more difficult requiring more concentration and if I do happen to drag a foot it's less likely to trip me up. For the spaticity you might consider using a spin bike or an elliptical machine in place of that days routine, or change gears entirely and take a restorative yoga class or lift a few weights. Of course, if your body's telling you that you just need to rest, it's never a bad idea to take its advice, sufficient rest is key to success.

Glad you're on your way,
Larry

[Suebee]

Here is interval plan for 5k

http://www.mayoclinic.org/healthy-li...-20050962?pg=2

Suebee

[Suebee]

AM thanks for your positive attitude! I just started interval training. I found a 5k plan in 7 wks from mayo clinic. I want to run again. I have a fantasy of doing a 5 k this summer. It has very very short intervals which get longer over the wks. My plan is to follow it until I can't do length of interval. I "ran" on an out of the way shady dirt path so if I fell I wouldn't get hurt ( and no one wld see my off form )! It felt good and maybe too easy until end of workout when I felt it was just rt. I also was careful to cool my body afterwards In a shower. On day 2 however I'm had a lot of spasticity and need to address this and maybe temper plan. But your post reminded me that I will find an activity that I can do and I'm not throwing I'm the towel on running yet.

[AMFADVENTURES]

Bkny, welcome, MS is hard enough without all the rest of the stuff, hope that all improves for you. Stay with us, we all do try to keep each other going.

I got 85 miles and a spin bike session on a rainy day in last week and also raised my 20 minute power on the bike by 2 more watts. This was the first week back on the bike that included two back to back 30 mile rides at a brisk pace. It was also the first climbing ride of the season. I also walked twice, did yoga twice, weights once, and PT and core once. Although doing all that stuff was a huge challenge to start with I am finding it a little easier now and beginning to enjoy some of the benefits from it.

Carry on everybody,

[Suebee]

PS. I really missed my high heels too, I found I can tolerate some wedge heels on occasion.

[Suebee]

Hi sorry to hear about your ankle. My spasticity increases from increase in use, sickness, or fatigue, so it makes sense to me that your increased reliance on leg has triggered some spasticity. I found magnesium calcium zinc tablets help me. Stretching is also somewhat helpful, but I still don't have good plan established for that. Other threads have referred to stretching methods. Talk to your neuro for sure. Glad you found a PT you like better. I've had similar experiences. Good luck! Suebee

[bknyfinest1]

New to the boards

This is my first post here....a little bit about me.

I was diagnosed with RRMS in 2005. No major disability at that time. I was a fully ambulatory runner/ yoga and pilates enthusiast (who wore heels every day).

Fast forward to February 2013. I tripped and fell coming out of the subway (wearing flats no less ) and broke my ankle.

The initial recovery from the ankle break caused me to rely on a cane. I've been walking with one ever since. For whatever reason spasticity in my left leg has become a huge problem, even though I broke my right ankle and never had an issue before the break.

I was going to physical therapy for a long time but it was not doing anything to address my left leg issues. I started to get really depressed, all of the things that I used to do I couldn't do anymore. Running, hiking, heel wearing. Even a simple walk across the street became a challenge.

I had abdominal surgery in September, and after 6 weeks of recovery I went back to pilates but not back to the old PT; that place was a waste of my time. I figured I could do better on my own. Needless to say, I saw little improvement.

A few weeks ago my husband went out birdwatching (another of my favorites that I can't do anymore). I decided at that moment I was not going to let another summer pass with me being stuck inside not doing the things that I love.

I found a new PT, one who has worked with MS patients before. Not to mention the fact that unlike the other place I actually work one on one with the same person the entire time. So far I've been to 3 sessions.

So my training schedule is this:

Sunday: 1h Pilates
Monday: Off
Tuesday: PT
Wednesday: Elliptical
Thursday: PT
Friday: Elliptical
Saturday: Outdoor walk

Wednesdays and Fridays might be a bit of a challenge only because there are days during the week where I have to work late so I might have to juggle my gym trips.

Thank you all for reading...I came here because its hard to find online resources for people who are extremely active with MS. It's a good motivator!!

[AMFADVENTURES]

Celia, I bounced Feldencrais off of one of my yoga teachers. She said she had attended a couple of talks on it but didn't really know much. She also said she didn't think she could roll over without using her arms or legs. Bet she goes home and tries it tonight though huh? Can't wait to bounce it off the hot blond yoga chick. Celia, are you doing any hiking, preparing for Pikes Peak?

V, You're spot on about the subtlety of the core. It's a difficult thing to recognize easily but so critical for alignment and stability. And yes, it is spring time in the Rockies, come on out, the roads are safe, I finally got the tail light fixed.

Later all,

[Veronica]

Hi Guys....I've been out of this loop for too long...

Glad to read posts from so many newbies... really helps me to know there are so many MSers who are keeping very active and not letting the difficulties of this disease keep them from expecting more of themselves.

Larry: It must be Springtime if you are giving us how many miles biked! Sounds all good.....

Celia: Feldencrais has also intrigued me for awhile..... I had a friend with Parkinson's who swore by it..

Teena Marie: Wow, is all I can say about all that you are doing, and the wonderful way you feel after swimming! Makes me smile!

I had been also working on core....with planks... the last modification we put in for side planks really got me to a point where I could crank out a good six at a time. Now I will need to do some different core work temporarily as I have a rotator cuff issue from that fall I took a good month ago. Have been seeing my Ortho PT ( in addition to Herb...) for real hands on work ( ultrasound, electric stim, lots of manipulations and showing me exercises for home.) He thinks the planks aren't helping the shoulder as there are compression issues in doing this....
I can't do the roll over exercise.....can just about get mid way, and then I get stuck! The core exercises have, like Teena Marie mentioned, helped me straighten up more. For me, I notice my core bends to the right ( weak side) if I do not keep it in check. Honestly, before I started doing work on my core, I didn't even notice. It is a subtle thing, but I feel so much less fatigued when I keep this aligned properly...which I can now do.

My cycling has really been very minimal, but this is always my M.O. for this time of year. Now that skiing is over for the season, I will switch gears and get my focus on getting on the trainer more consistantly again. I have two more days each week to do so....no excuses... I have some thoughts on how to conquer the dilemna of the trike and the speed, and will post on this once I get this together....

Should have put this with the Walking thread, but I now need to find a track to practice walking outside. Once all this snow ( more coming tomorrow...) finally goes, I will check out the local High School.

Love you guys!

[AMFADVENTURES]

Thank you for that Celia. Feldenkrais looks promising and I agree, seems like it would fit in well with the PT. I'll bounce it off of the yoga folks, their a pretty holistic group, I'm guessing there will be a practitioner among them. I'm also guessing it might work well on the hip flexors too.

Teena Marie, I'm experiencing very similar results to what you describe. Generally not as tired, have more energy more of the time and getting faster and faster recovery times, even from walking. I used to think Pell was a little bit nuts for doing as much stuff she consistently did but I gota say, since I've added more and more stuff to my routines, I just feel better and better. I'm sure you're right, the cumulative effect of the weights, core, PT, yoga and walking are the reason my cycling is in as good a shape as it is right now.

Larry

[teena marie]

Hi all,

Turning over from being flat on my back is difficult. Especially in bed. My current core work is helping but I'm glad I have a headboard to hang on to.

Larry, great news on the cycling. Seems it's earlier than last season. No doubt all the PT work is contributing.

Celia, Feldenkrais is something that has always interested me. Do you still do it?I hope to find a practitioner nearby.

Swimming I'm increasing time and distance and come out of the pool feeling like I can climb Mt. Everest.

Home physio twice a week is stellar. We work really hard and what's great is I'm not as tired after.

Take care all,

Teena Marie

[celia]

I can, easily, and it feels good, but then I (like you) have "benign" ms, and (unlike you) am unsafe to ride a two-wheel bike in the road.* I learned to do this roll a year after my first MS diagnosis (2003) in a Feldenkreis class: 20 minutes lying on the floor examining feelings of small movements while the instructor talked all 15 of us through it, and then it "took" and still worked years later, without any practice. It did NOT work for me before the class, ever, at least as an adult. Look up Feldenkreis practitioners in your area. It's a nice supplement to regular PT.
*Keep up the posts - you're one of my main inspirations on ActiveMSers.

[AMFADVENTURES]

Got 106 miles in just under 8 hours in 4 days last week. I use a power meter on the bike. Last year my 20 minute max power hit 135 watts, right now I'm at 109 watts but I am seeing it climb about 2 watts per week, a little less than 2% which I don't think is too bad! It will be interesting to see how long that trend continues, barring any more re-starts.

This weeks PT session centered around core. The test exercise was: lay flat on your back, legs together, left arm back, right arm up in the air, then roll over to the left without using your arms or your feet to assist, the effort is only in the core. Repeat to the right. I could not do this without a push from the trainer. Also I was worse rolling to the right than to the left. Can anybody do this?

[Marinadca]

Marina, I live near Winchester. Which Bike MS ride are you signed up for? I'm doing the one out of Purcellville, Va. Last year I did the one near Waynesboro, VA, and it was very hilly. I'm hoping this one is a little less hilly!!

I am actually doing Chesapeake Challenge (in MD) as I am on a trike and wanted to commit to a flater ride. The one in Purceville is too hilly for me. I may end up doing the short route.

Since you are familiar with the area, I am in Sterling/Herndon so we're almost neighbors