Today, I want to talk about one of my favorite topics related to MS symptoms — neural pathways.
Understanding neural pathways can feel like unlocking a new level of insight into how your body works. While MS can disrupt these crucial communication routes, knowing more about them can empower you to manage your symptoms more effectively.
Without further ado, let’s dive into neural pathways and how they can influence your life with MS, plus exercises and strategies that focus on improving neural function.
Neural pathways are like the highways of your nervous system, allowing messages to travel between your brain and the rest of your body. When you touch something hot, it's these pathways that quickly send the signal to your brain and back to your hand to pull away. Multiple Sclerosis or MS disrupts these pathways.
Think of it like roadblocks or construction zones popping up on your commute, making it harder for messages to get through. This can cause a wide range of symptoms like fatigue, difficulty walking, and problems with coordination. Understanding how neural pathways work can help us find better ways to manage MS symptoms and improve quality of life.
Neural pathways are made up of neurons, which are the cells in your brain and nervous system. These neurons communicate through electrical signals and chemical messengers. Imagine them as an intricate network of wires and switches that keep everything running smoothly.
In people with MS, the immune system mistakenly attacks the myelin, the protective covering of neurons. This damage is similar to cutting wires and tampering with switches, resulting in slower or disrupted communication. Because of this, signals don't travel as efficiently, causing symptoms like numbness, muscle weakness, and vision problems. Knowing the science behind neural pathways helps us understand what goes wrong in MS and how we might fix it.
When it comes to MS, neuroplasticity is one of my absolute favorite topics to discuss. Before I go into all the details, let’s step back and discuss how neural pathways and neuroplasticity work together to strengthen your brain.
Neural pathways and neuroplasticity are closely linked. Neural pathways are the routes through which signals travel in your brain and nervous system. When these pathways get damaged by conditions like MS, it can lead to symptoms like weakness and balance problems. Here’s where neuroplasticity comes in.
Neuroplasticity is the brain’s amazing ability to adapt and reorganize itself. It means that even if some neural pathways are damaged, the brain can form new pathways to compensate. Think of it like finding new routes when your usual roads are blocked. Activities such as physical therapy and cognitive exercises can boost neuroplasticity, helping your brain to reroute signals and improve function.
So, while neural pathways are the roads, neuroplasticity is the ability to build new roads when the old ones are broken. If you’re curious to learn more about rewiring your brain, read my post on Neuroplasticity in MS here.
Now that you understand how neural pathways and neuroplasticity work together, let’s talk about how you can actually see results. Here are some tips for strengthening your neural pathways:
Because neural pathways and neuroplasticity work together, I want to share specific neuroplasticity-based exercises that target muscle groups commonly affected by MS. Remember, repetition, repetition, repetition! Repetition of quality movement is the MOST important thing for neuroplasticity
To see a complete breakdown of how I achieve each exercise correctly, watch my YouTube video here. If you’re looking to see endless podcasts, exercises, and support for your MS symptoms, check out my YouTube channel - Dr. Gretchen Hawley - for additional guidance.
The goal of this exercise is to strengthen neural pathways involved in lifting the legs. While seated or standing, lift one knee as high as you can, then return it to the starting position. Repeat with the opposite knee. Pay attention to the movement of each leg, the height you're able to lift, and the muscles engaged.
This exercise will target the neural pathways associated with knee flexion. To do this, sit on a stable surface with your feet flat on the ground. Bend your knee so your foot moves towards your buttock, then return to the starting position. Repeat with the opposite leg. If it’s too challenging, put something slippery under your foot. Concentrate on the movement of the knee joint and the activation of the muscles involved in bending the knee.
Improving the ability to transition from a seated to a standing position is one of the best ways to improve overall quality of life so things like getting out of your car and standing up from a couch feel easier. For this exercise, sit on a sturdy chair with your feet flat on the ground and hip width apart. Engage your core muscles and hinge your upper body forward. Push through your heels to stand up straight, using your arms if needed, then return to a seated position. Focus on the coordination of movements required to stand, including weight shifting and muscle activation.
Engaging the upper body muscles, improving coordination, and promoting cardiovascular health are the goals of this exercise. To do this, sit or stand with proper posture. Keep your arms relaxed by your sides and swing them forward and backward in a controlled motion alternating one forward while the other is back. Maintain a steady rhythm and pay attention to the range of motion in your shoulders.
Enhancing coordination, aerobic endurance, and strength in the upper body is the active benefit of this fun exercise. To do this properly, stand or sit with your arms bent at the elbows and fists lightly clenched. Extend one arm forward, punching straight ahead at shoulder height, then return to the starting position. Alternate between arms. Focus on the extension and retraction of the arms, engaging the muscles in your chest, shoulders, and arms.
We are doing a different punching exercise to incorporate rotational movements to challenge core stability. Similar to forward punches, but add a twist through your torso as you punch forward, alternating sides. Engage your core muscles to stabilize your body during the rotational movement.
Elevating the heart rate while engaging the upper body muscles is the goal of this exercise. Stand or sit with your arms by your sides. Simulate the arm movement of a jumping jack by raising your arms overhead and then lowering them back to your sides in a controlled manner. Maintain proper form and rhythm throughout the exercise, focusing on the activation of the shoulder muscles.
Neural pathways and neuroplasticity work together to help you rewire your brain and conquer your MS symptoms. It’s one of my favorite MS topics to discuss because it truly allows you to be back in the driver’s seat of your life once again.
If you want to take your neuroplasticity training to the next level, I have two classes I HIGHLY recommend to all my clients. My Total Core Program and Total Strengthening Program are the foundation for any proper exercise routine to see actual results in your daily life. Combined together, you can access neuroplasticity-based exercises and practice in real time to see the most active results in rewiring your brain.
Do you have any further questions on how to help with neural pathways? Please let me know in the comments or DM me on Instagram @doctor.gretchen.
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com
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Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
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