Today, I want to talk about one of my favorite topics about MS symptoms - neuroplasticity.
While the symptoms of any major disease can feel like they are taking over your life, neuroplasticity allows you to take back control and rewire your brain. To put it simply, you can improve so many aspects of your life to improve overall well-being and make daily activities feel easier. Without further introduction, let’s dive into neuroplasticity and how it can change your life.
Neuroplasticity is the incredible ability of our brains to adapt and reorganize, allowing us to strengthen existing neural pathways or forge new ones. In the context of multiple sclerosis (MS), neuroplasticity is the key to improving strength, balance, and mobility, even in the face of neurological challenges.
The beauty of neuroplasticity is that it's not exclusive to a particular age group or disease stage. Whether you're 75 or 25, neuroplasticity can work for you. However, it's essential to understand that the older we get, the longer it may take to see results. Consistency is key, regardless of age or disease progression.
Research suggests that neuroplasticity can indeed benefit individuals with MS, even those with brain lesions. However, the evidence regarding spinal lesions is less conclusive. But here's the thing: there's no harm in approaching neuroplasticity with optimism and dedication. Keep exercising, keep challenging yourself, and who knows what breakthroughs may come in the future of MS research?
Ah, the million-dollar question. Neuroplasticity isn't a quick fix; it's a journey. For those strengthening existing pathways, improvements may be seen in a few months to a year. However, for those forging new pathways, it can take up to two years of consistent effort – ie. exercising with functional movements up to 5 or 6 times per week, if possible. If that’s not possible, do what you can. Remember, every repetition counts, no matter how small the progress seems.
Now, let's get practical. Here are some tips to supercharge your neuroplasticity journey:
Now that we've covered the principles of neuroplasticity and its significance in MS rehabilitation, let's dive into some specific exercises that can aid in harnessing neuroplasticity for your benefit. These exercises are carefully selected to target different muscle groups and movements commonly affected by multiple sclerosis. Remember, the key is consistency and quality over quantity.
To see how these exercises can be implemented into a routine, check out my FREE 5 Day MS Strength Challenge! Together, we can see noticeable improvements in your walking, strength, balance, and mobility.
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 work on 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. 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.
Neuroplasticity is a game-changer for individuals with MS, offering hope and tangible improvements in daily life. Whether you're a seasoned veteran or newly diagnosed, incorporating neuroplasticity-focused exercises into your routine can yield remarkable results.
If you’re interested in learning even more about the benefits of neuroplasticity and how it can change your life, check out my book: The MSing Link. I’ll walk you through how to exercise specifically for MS, plus learn how to take back control of your life.
Do everyday movements feel difficult to achieve? I'm here to help. Exercises for seniors require intentional strategies to regain control of everyday mobility. Read my 6 functional exercises that target balance and strength here!
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.
6000+ copies sold in over 13 countries!
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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