Spastic & Tight Muscles

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Spastic & Tight Muscles

Рет қаралды 4,626

Dr. Gretchen Hawley PT, DPT, MSCS

Күн бұрын

Пікірлер: 35

@DoctorGretchenHawley Ай бұрын

If you have muscle tightness from MS and you feel like you're stretching ALL the time, but it's just not helping 😩… Let me fill you in on a secret: 1️⃣ You're likely either not stretching the RIGHT muscle group (aka: the muscle that's tight/spastic), and/or 2️⃣ You're not holding the stretches long enough Last month, during our monthly live MSing Link check-in call on Zoom, one of my MSing Link members made this exact statement & was frustrated that all her efforts of stretching weren’t paying off. When I asked her which stretches she was doing, I wasn't surprised at all that she wasn’t noticing any improvement in her muscle tightness. Here’s why: → She felt tightness/spasticity in her quad muscles (aka: front of the thigh) she was doing stretches for her hamstrings. Then I asked "how long are you holding the stretches for?" and she said: "I'm stretching throughout the day, all day long. I hold the stretch for about 5-10 seconds each time" → I'm sorry to be the one to say it, but that's not long enough. Research shows that to release spastic and tight muscles in MS, you need to hold the stretch for longer than that. Here are 4 ways to make sure you're getting the biggest bang for your buck when it comes to stretching your muscles with MS: 1️⃣ Make sure you're stretching the right muscle/muscle group. If your hamstrings are tight, do a hamstring sstretch. If your calf is tight, do a calf stretch. And so on.. 2️⃣ Hold the stretch for at least 30-40 seconds, then rest. 3️⃣ Repeat that stretch at least 2 more times (totaling 3 repetitions) in one sitting. 4️⃣ Repeat that sequence at least 2 more times throughout the day (if not up to 5 times total). Follow that routine for 1-3 months then see how you feel! → If you don't know what muscle is tight 🤷‍♀️ - work with a physical therapist who can help you determine it. → If you're following this exact routine & still noticing no improvement, you may have a higher level of spasticity - talk to your neurologist about next steps. Comment below ⬇️ to let me know if you have tight muscles from MS & if you'll give this a try! *Disclaimer: this is purely educational & not intended to be medical advice. Listen to your body and do what you feel is best.

@WordOfTruthTube Ай бұрын

My right hip….. every single morning. Hurts so bad. I’m extremely bendy. So have to do super deep stretches. But it always goes back…. Unless I also work the muscles around that area as well. ❤

@user-fs8dy1sv5r Ай бұрын

Hamstring and hip glider stretches

@sharondlong3518 Ай бұрын

I've learned hydration plays a part. Between you and my awesome PT, I'm learning to pay attention to the muscle groups. Yep, I've not been holding long enough. But, before I was holding a little too long. I've got to learn balance.

@DoctorGretchenHawley Ай бұрын

There is definitely a "sweet spot" for each person☺️ You got this!

@carolinebazin7319 Ай бұрын

Thanks Gretchen! my spasms isn't going away either!! My feet, and tight thigh muscles....and specific muscles I should stretch? I thought I was doing it right...guess not!

@DoctorGretchenHawley Ай бұрын

It’s hard to say without an evaluation - I’d recommend working with an in person physical therapist who can evaluate and prescribe the best exercises for your specific spasms and tightness.

@jeromemarshall8638 Ай бұрын

Yes! You are speaking my language! I do stretch several times daily and hold my stretches 20-30 seconds. Please let me know if that’s right. Especially on my left lower hamstring. Thank you for all you do! ❤

@DoctorGretchenHawley Ай бұрын

Great question - I actually have a podcast episode releasing on July 10th on stretching! I hope you'll check it out! You can find The MSing Link podcast on all major streaming platforms!

@sarahsmith3817 Ай бұрын

Thanks for sharing your knowledge with us. I stretch however, I don't stretch long enough. When my medicine wears off I often hurt myself because I try to do things when my muscles are tight.

@DoctorGretchenHawley Ай бұрын

Thank you for sharing your experience! I hope this post was a helpful reminder!

@viselli236 Ай бұрын

This is a really helpful my MS doctors always like you can walk you’re fine but I have difficulty I fall. I twist my ear off. OK just exercise. I am and I still do. Thank you for your.

@kevinobrien436 Ай бұрын

With so many problems making up MS , it would mean spending every waking moment doing 'something to alleviate or counter act them !

@melissahilliard2438 Ай бұрын

My muscle feels sore in the front of my right arm I do arm raises along with others exercises can you tell me if I’m doing it right for the front of the arm thank you

@DTae202 Ай бұрын

Thanks Gretchen 👍🏾

@AC-Milan1899 Ай бұрын

Dr. Gretchen**

@DoctorGretchenHawley Ай бұрын

Always happy to share!

@marybethcully5883 Ай бұрын

I love static stretching…it eases spasticity and helps the fascia to keep moving…😊

@DoctorGretchenHawley Ай бұрын

That's great to hear!

@sophie.1 Ай бұрын

I can't find how long to hold them?

@AC-Milan1899 Ай бұрын

30 - 40 seconds , 4 - 5 repetitions

@traditionalgirl3943 Ай бұрын

Chinese Herbs and Magnesium Theonate three times a day keep my spasticity - and restless legs - at bay. That has given me my life back. ✝️❤️😁. Please share baby news! 🩵💜🩷

@DoctorGretchenHawley Ай бұрын

Thank you for sharing!

@maryhinze-joyce8966 Ай бұрын

I have spastic muscles in my lower back, thighs and hamstrings. I stretch them out several times per day and but not long enough. I will now hold it for 30-40 seconds and do several repetitions. Is it okay as well when my muscles are tight to throw them into a spasm and stretch through the spasm until they relax?

@DoctorGretchenHawley Ай бұрын

Every person is different and it’s always best to listen to your body so if that current technique is working for you then that’s great! Generally, I advise the clients that I work with to not stretch so much that it causes a spasm and if a muscle does start to spasm, I have them back off.

@maryhinze-joyce8966 Ай бұрын

@@DoctorGretchenHawley That makes sense…I will try that.

@joematty1353 Ай бұрын

@@maryhinze-joyce8966 The same thing was happening to me for 3 years and it was the water pill i was on for my Blood pressure. I also added more magnesium to my diet.