Motivation

[AMFADVENTURES]

Seems the ACSM web site is having technical difficulties right now. Unfortunately I didn't keep a copy of the .pdf either.

ACSM is The American College of Sports Medicine and the little quarterly journal I like so much is the "ACSM Fit Society" Page. As I recall, the articles contained pretty general information although there may have been some references to alternative therapies.

I did have a thought on the foot problem, have you tried the Boulder center for sports medicine? Metatarsil injuries are apparently pretty common in sports, they should have experience with that. The web site is http://www.bch.org/sportsmedicine/de...-medicine.aspx

Hope you can get that fixed soon,

Larry

BTW, I have had bones pinned with good success, but not in my feet.

[AMFADVENTURES]

Hip Flexors

laacevedo625, that's it exactly! A sports physiologist I saw earlier this year, whom I confided my MS Dx in, said to try individual leg presses with heavy weights, like as much as I can do for 3 X 6 to 8 reps. I plan to work up to that this winter, see if it helps. I also know that exercising on an eliptical machine seems to help my gait, or at least extend the period of time before it becomes painfully obvious. Biggest problem is, if I do nothing, it gets worse.

[laacevedo625]

Hip Flexors

I also have an issue with left hip flexor that started with my first relapse two years ago and got a lot worse with my second relapse a year ago. I do stretches for it but beyond that I'm not sure what else to do. My primary suggested PT but my neuro said no PT right now which I agreed with. The symptoms sound exactly like this: "toe drag, foot drop, “vaulting” (a compensatory technique that involves raising the heel on the stronger leg to make it easier to swing the weaker leg through), compensatory hip hike, trunk lean, or circumduction (swinging leg out to the side)."

http://www.nationalmssociety.org/abo...ems/index.aspx

This is preceded by pain in the left hip flexor which makes it difficult to impossible to pick up my left leg. In my case it is only happening after about 30 minutes of steady walking.

[AMFADVENTURES]

Exercise Is Medicine

The fall issue of the ACSM journal is out. This issue is dedicated to exercise after injury and to those faced with a chronic condition.

"Exercise IS Medicine!" indeed.

http://www.acsm.org/AM/Template.cfm?...ONTENTID=16193

[Stella]

Came across this just the other day. Another avid 61 year old cyclist with MS, from Denver no less. There is hope!

http://travisbikesamerica.com/

Hi Larry, I was wondering about John and Istanbul myself. Thanks for the article as well. I love articles like that. Makes me feel like there is hope after all.

[AMFADVENTURES]

MSer bikes across the US

Came across this just the other day. Another avid 61 year old cyclist with MS, from Denver no less. There is hope!

http://travisbikesamerica.com/

[AMFADVENTURES]

Hi Larry,

I have been feeling great and doing a lot of running these past weeks. My last event was a half marathon back in early May in Skopje. Right now I am training to run my second full marathon this coming October in Istanbul. Unfortunately, my employment situation in Kosovo is up in the air after August so I have not committed just yet. We’ll see. My motivation level is rather high right now.
John

Hey John, What's the latest on Istanbul?

[Bigrushfan]

I once asked a wealthy man in his late 60s why he doesn't retire, and he replied: "If you rest, you rust." And that just about sums it up.

Thanks for the article Stella about the oldest marathon runner. It looks like "old guys (and gals )" do rule.

Larry, Thanks for the good advice. I have to give some thought to getting my VO2 max tested. Perhaps I can do this when I return to the states this coming winter. There is definitely room for improved efficiency in my training routine.

John

[Penguin]

Ooh, and oldest marathon runner - I used to work for an exam board here. I put an article about him on an exam paper, because he is a legend It's never too late to start.

[Penguin]

One of the things I personally find motivational is to develop a deeper understanding of exactly what is going on in the body physiologically with exercise. I can frequently relate that with what benefit I might expect WRT my MS (or at least I like to think I can). -

Larry

Me too. I was always active, in the sense that anyone nowadays who actually gets off the sofa regularly is considered active: a couple of easy runs a week, walking the dog (collie, doesn't do days off), biked to work,hiking....but the neuro referral really spurred me into regular running with targets, and making the Sunday hike up the Snowdon mountains a priority, rather than something I did on a free weekend. It started with a gut feeling of wanting to stay strong physically, but the more I learn the more I realise my gut was right. Use it or lose it!

[AMFADVENTURES]

I really enjoyed that article John. Thanks for posting it. Just goes to show that getting older can mean getting better! I saw this man on the news tonight and talk about another inspiration:

http://local.stv.tv/edinburgh/news/2...race-aged-101/

John and Stella,

Yeah,

OLD GUYS RULE!

[Stella]

Talk about motivation. Perhaps many of you caught this article already. Some great people doing great things and staying active, amazing!

http://today.msnbc.msn.com/id/442811...ews/?gt1=43001

I will think of the 81-year-old completing the iron man competition when I go for my run today. I can't imagine it.

John

I really enjoyed that article John. Thanks for posting it. Just goes to show that getting older can mean getting better! I saw this man on the news tonight and talk about another inspiration:

http://local.stv.tv/edinburgh/news/2...race-aged-101/

[Bigrushfan]

Talk about motivation. Perhaps many of you caught this article already. Some great people doing great things and staying active, amazing!

http://today.msnbc.msn.com/id/442811...ews/?gt1=43001

I will think of the 81-year-old completing the iron man competition when I go for my run today. I can't imagine it.

John

[AMFADVENTURES]

Hi Larry,

I have been feeling great and doing a lot of running these past weeks. My last event was a half marathon back in early May in Skopje. Right now I am training to run my second full marathon this coming October in Istanbul. Unfortunately, my employment situation in Kosovo is up in the air after August so I have not committed just yet. We’ll see. My motivation level is rather high right now.

Although I experienced two separate micro flare ups while running on the treadmill this past winter --events that led me to this forum-- that approached drop foot, I have not had a full relapse yet. I use custom, orthotic inserts in my running shoes to counter a previous bout of plantar fasciitis. That said, there is no doubt that the inserts give me additional support that helps stabilize my gait and maintain balance. It’s no wonder that some doctors are prescribing them for patients with MS and foot/numbness issues.

Thanks again for sharing the above medical studies. I do read them when I make the time.

What's the issue with your hip flexors? I have had IT band issues in my hip many years ago. That's a seperate issue, but I know a lot of good stretches/exercises.

John

Hey John, I did a VO2 test earlier this year that included strength testing and foot/gait analysis. Turned out my right leg was quite a bit weaker than my left, the hip flexor, which was not directly tested, probably exhibits the greatest difference. That is all the result of the MS. I ended up with a weight training program for the leg strength differences but haven't had a chance to implement it yet because I sort of over committed to bike events this year, hopefully this winter.

The difference between what the sports physiologist recommended and what I normally do was to put more emphasis on lifting heavy weights with fewer reps. His reasoning was that the heavier the weight, the more neural activity is required. I'll certainly let people know if I perceive a significant improvement but if experience is any indicator, I think it could take a couple of seasons of concerted effort before I can tell.

I'm feeling good too. I find I have to put in quite a bit of time to maintain that feeling but I enjoy the cycling so it's a pleasure to do that. I also think I've gained slightly in speed if not strength this year and at 61 years old with MS, I consider any gain success.

If you ever get a chance, I’d highly recommend a VO2 test. Finding your heart rate zones and implementing a program that uses them effectively can lead to larger gains with less effort. Like most people, I was guilty of pushing too hard. I've got to say, I definately feel better when I don't do that.

A marathon in Istanbul sounds incredible, hope the job holds out, I’d really like to hear about that. How’s the air in Istanbul?

Larry

[Stella]

Thanks Larry for reposting the link. They really are very interesting articles. After hearing your experience with your ankle brace, I am hoping it works for me as well. At least I know it took about two years for you and not to expect overnight results.

John, I admire you so much for all you have achieved with your running goals. I also enjoy hearing your stories. I am particularly interested in the orthotic inserts you mentioned. Did you have to get fitted with them? I wish I had known about them when I went to the orthotist so maybe he would have given me some to try. At least now I know and perhaps next time, will inquire about them.