LIVE - Foot Drop Foundations - Restoring Ankle Tilting

[@Woo1234]

My foot isn’t actually moving when I do the ankle tilt exercises but I can feel the muscles firing in the foot and in my leg. That feels good. Thank you. 😊

[@TheMSGym]

Perfect! That’s a great start ❤

[@er8497]

You are so hopeful and inspirational. We NEED this. Thank you❤

[@TheMSGym]

You’re welcome. Glad you are here ❤

[@Lorrieonline]

Yes, it's life shattering to feel like "Quasimodo" when dragging a leg behind us! My writers group friends walked with me and got a chair for me to back into with my walker and rest on the way to our meeting room a couple of days ago. I will be going through your videos, Coach Trevor. I usually make a list with diagrams. Measuring results is the best way to know if we're improving. I'll be searching your channel to see if you have advice on elbow bursitis - have had it for over a year and it is getting worse instead of better. I have hope though thanks to caring people like yourself. Thank you!

[@TheMSGym]

So glad you are here! I have covered elbow drills that have helped me with my painful elbows. A good strategy: 1. Release muscle belly around inside and outside of elbow. 2. Slowly rotate elbow in slow circles 10-15 times each direction. 3. Work on pronation and supination of elbow using a light weight .5- 1lb. (Rotate weight to inside and outside SLOWLY)

[@Lorrieonline]

@@TheMSGym Thank you, Coach! I will do these!

[@whylaugh]

Thank you Trevor for the great week about foot drop! I loved all your episodes and your energy😊For people with a less severe foot drop (to prevent progression or in recovery phase) where the sitting position exercises seem too easy, do you have ways to adapt them in a standing position or do you recommend other exercices to achieve similar goals? Thank you again for your great content!

[@TheMSGym]

Yes! Sitting is great to start to learn the movements. Once you feel like you have mastered the movement pattern you can perform the drills from day 3,4,5 up on your feet. Also, staggered squats, split squats, calf raises, and step ups can really help to preserve neural function and prevent foot drop. Stay tuned here as I will be doing more HIGH MOBILITY training sessions. I will show you how I train and counteract my symptoms.

[@TheMSGym]

Try these as a foot drop warm up with or without poles, work the knee bend to increase demand: kzbin.info/www/bejne/anvTlJtsp8ysrM0si=6a70GZzWKpkWP64D

[@carolr4431]

Thank you so much for these exercises. I made some notes so that I can do them without watching the videos. The stretching really has seemed to help me a lot. Are you willing to review the notes to see if I got it right?

[@TheMSGym]

I’m glad you’ve taken notes and set up a practice system for yourself. You can copy and post the notes here if you’d like.

[@carolr4431]

@@TheMSGym MS GYM FOOT DROP Day 1 - release spasticity in the arch - plantar facia of both feet 45-90 second per region - release the muscles on the back of the leg with roller (underhand back of leg) or hands Day 2 - stretch calves 4 at 5 seconds 5th at 30 seconds Day 3 - resistance band long under ball of foot breath out and pull up Dorsey flexion for 3 then inhale push down x5 (lift for 3, hold for 3, push down for 3) then no bank tap toes same exercise for 5 per foot Day 4 - use resistance band if needed - go slowly - heal down Dorsey Flex externally rotate - breath out back down x10 - heal down Dorsiflex internally rotate - breath in back down - toes down heel up same thing - if ankle jumps go slower x10 Day 5 - push into ankle hold lift arch for 3 sec. x 10 - push into ankle push arch down for 3 sec. x 10

[@lindabronson2232]

We can hear you

[@bernadettefiorella3761]

Do you have one video of all five exercises

[@kenallen9994]

www.youtube.com/@TheMSGym/streams

[@TheMSGym]

I do not.

[@ema200708]

Thank you for these exercises, hope it will help for all MS people. Could you tell me what exercise for the leg not bending while I walk, my knee and under the knee stays strait while I walk so I have to put leg to a side when I walk. Sorry for my bad english, I am from Europe Croatia. Thank you

[@TheMSGym]

Your English is GREAT! 1. Use a rolling pin to release muscles in thigh. 2. Stretch thigh by sitting, bend knee as much as you can, move foot back behind you or lie on your side, bend knee, grab foot or place a strap around your ankle and grab that. Pull heel toward hamstring and stretch quadricep muscle. 3. Try this drill: kzbin.info/www/bejne/hH-canahebmreLMsi=AmbcyLI8oaqc6c-U

[@juliewhite5623]

Can I use a Stainless Steel Gua Sha Muscle Tool for the myofascial release drills? Thanks for your time.

[@TheMSGym]

Yes, that will help reduce adhesions and free up the facial sheaths. However go light and avoid a ton of capillary stress. You may want to use hands to release muscle before exercise and gua sha tool before bed.

[@marijanazekovic226]

Hi coach Trevor. I have foot drop on my left foot for 4 years.How long will it take to improve my foot drop?

[@TheMSGym]

I wish had a definitive estimate for you. It depends on how quickly your brain will feel less threatened using your foot. The key is to stay consistent, practice daily, and don’t overwork yourself.

[@fleurpuk5427]

So i did the lateral move a few times, while watching, and the medal move...got tougher and tougher (still while watching, same pace etc. Then... I couldnt move the medial any more...cause the enkle joint on that side had swolen. Hmpf. Just by doing like a few minutes of move excersises. Too bad.

[@TheMSGym]

That is likely a neurological threat response and completely common. It does not mean it is making anything worse- it’s actually showing you where your weak link is in your movement patterns. You’re not injuries g yourself. I would not avoid the drill but modify. Only do 2-3 reps at a time very slow - almost slow motion. The speed I was demonstrating is likely too fast for your brain right now. Slow things down, do a smaller range of motion, and breathe slowly as your practice. This will reduce the threat and likely reduce that swelling response.

[@danpetaccio1147]

So what I'm saying is you're doing everything with your right hand

[@TheMSGym]

Could you clarify your comment?

[@ingadels]

When I don't have time to do all three (massage, stretching, and one or two strength exercises) eg I am out with a friend and do the exercises under the table, nobody sees it... Do they also help without the massaging and stretching? Thank you so much!

[@TheMSGym]

Absolutely! You’re still practicing the movement skill!

[@ingadels]

@@TheMSGym Great, thank you!

[@justinramos7409]

It was scary when I was driving

[@TheMSGym]

I would avoid this while driving. You need to focus on the road 😂. Practice in a safe environment where you can fully focus on the movement. Otherwise, your brain could associate this movement as a threat and further restrict your ankle:

[@danpetaccio1147]

Most of us have MS on the right side not at all but I hear a lot

[@robhruska7611]

I feel it is the opposite. Thr left did.

[@TheMSGym]

I see both sides affected in pretty equal amounts 🤷.