Short days and long winter nights, make me want to sleep!!
The more regimented my sleep routine, the higher quality of sleep I get. I need a lot of sleep. It's embarrassing, really. But, the going to bed early is SO worth it when I wake up in the morning and feel rested and ready.
So, it's 9:40 pm. Time for bed! 5:30 will be here all too soon.
Friday, January 30, 2015
Wednesday, January 28, 2015
Falls
I spent some time researching falls related to MS today. The statistics are crazy! What you see depends on what you read, but falls (causes and prevention) is a major topic of discussion within the MS community.
I am in the category of several falls per year. It's likely that 65% of MSers have fallen at least once in the past year. Many suffer multiple falls in that same time span.
For excellent information on falls and fall prevention, please read: Mnimizing-Your-Risk-of-Falls.pdf
My falls are mostly the tripping type. My left foot catches something higher than level like the sidewalk, a stone or a tree root. From there, it is an unpredictable fall to the ground. My falls are usually forward, but backward falls are quite common. When I practice a yoga squat, I am amused by the occurrence of a gradual, but almost certain, tip backward onto my butt. I can't quite balance in that position!
I decided it was time to learn more about HOW to fall. I work a lot on improving strength and balance, but the lack of feeling combined with visual impairment just inevitably leads to tumbles. So, when I do fall, I would like to know how to improve the odds that I do not hit my head or break any bones.
I enlisted a friend who is a karate instructor and personal trainer. Please, don't hesitate to seek out someone who knows more than you when you have something to learn! She was a wonderful resource and got others, including her husband, involved in teaching me a few techniques.
First, the karate studio was an excellent place to learn. The floors are padded and have additional mats available for practice. See if a local studio will work with you. I'm not necessarily suggesting that you take karate classes, but you may be able to connect with an instructor that will review falling techniques in a one-on-one environment.
We started by learning to fall backward and progressed to falling forward. We started in a seated position for falling backward and then moved to squatting. Starting low-to-the-ground was important for me, because I lacked the confidence to otherwise let myself go. The major things I learned were to:
I am in the category of several falls per year. It's likely that 65% of MSers have fallen at least once in the past year. Many suffer multiple falls in that same time span.
For excellent information on falls and fall prevention, please read: Mnimizing-Your-Risk-of-Falls.pdf
My falls are mostly the tripping type. My left foot catches something higher than level like the sidewalk, a stone or a tree root. From there, it is an unpredictable fall to the ground. My falls are usually forward, but backward falls are quite common. When I practice a yoga squat, I am amused by the occurrence of a gradual, but almost certain, tip backward onto my butt. I can't quite balance in that position!
I decided it was time to learn more about HOW to fall. I work a lot on improving strength and balance, but the lack of feeling combined with visual impairment just inevitably leads to tumbles. So, when I do fall, I would like to know how to improve the odds that I do not hit my head or break any bones.
I enlisted a friend who is a karate instructor and personal trainer. Please, don't hesitate to seek out someone who knows more than you when you have something to learn! She was a wonderful resource and got others, including her husband, involved in teaching me a few techniques.
First, the karate studio was an excellent place to learn. The floors are padded and have additional mats available for practice. See if a local studio will work with you. I'm not necessarily suggesting that you take karate classes, but you may be able to connect with an instructor that will review falling techniques in a one-on-one environment.
We started by learning to fall backward and progressed to falling forward. We started in a seated position for falling backward and then moved to squatting. Starting low-to-the-ground was important for me, because I lacked the confidence to otherwise let myself go. The major things I learned were to:
- tightly tuck the chin into the chest (to minimize risk of head impact)
- throw the arms out to the sides to absorb the majority of the impact
- roll on a curved back
Falling forward was harder. I started from a kneeling position.
- again, chin tucked into chest
- reach one arm across the chest and opposite shoulder
- roll forward onto the mid-back over the tucked shoulder
- continue the forward roll
Again, find a karate (or other martial arts) instructor to go over this with you. It takes some guts to try, but it does get easier after a few practice sessions.
Warning! When doing the forward rolls, I had to endure a high level of vertigo. Going through that motion left me quite dizzy for more than a few seconds. The dizziness decreased after several sessions, but never totally went away.
Interested in more information? Comment below, and I'll happily respond with more detail.
Additional suggestons? Would love to hear them!! Comment!!!!
Tuesday, January 27, 2015
Falling Down and Getting Back Up
I have spent some time in the past few months working with a wonderful friend and karate/fitness instructor on falling down and getting back up. Yes, literally, how to fall down and minimize injury. We have also worked on getting up from the floor.
Sound easy?
Well, it's pretty challenging for me.
Over the next several days, I will break down some of what I have learned about how to fall down (hopefully without hitting my head or breaking any bones) and getting back up when I'm down.
If you have knowledge of these or other techniques, jump right in and join the conversation. I'm no professional at this, but I am determined to better learn to fall WELL and to get back up as EFFICIENTLY as possible.
Thanks, Arlene, Frank and Mai for the wonderful instruction on this one! I promise to keep working hard to execute all you've taught me!
Check back over the next several days for details in technique and some safe ways to practice for the inevitable!
Sound easy?
Well, it's pretty challenging for me.
Over the next several days, I will break down some of what I have learned about how to fall down (hopefully without hitting my head or breaking any bones) and getting back up when I'm down.
If you have knowledge of these or other techniques, jump right in and join the conversation. I'm no professional at this, but I am determined to better learn to fall WELL and to get back up as EFFICIENTLY as possible.
Thanks, Arlene, Frank and Mai for the wonderful instruction on this one! I promise to keep working hard to execute all you've taught me!
Check back over the next several days for details in technique and some safe ways to practice for the inevitable!
Monday, January 26, 2015
Snow Bonanza!
So, we did receive the snow that was forecast. Woke up this morning to a beautiful blanket of fluffy, glorious white.
Snapped on the cross country skis and spent about 4.5 hours in the quiet, amazing forest.
While skiing, I thought a lot about what was good in the activity. My skiing is a bit like a plod - like a little faster than 2 mph. I stop often to look around and enjoy the amazing, winter quiet. There is some exercise involved, but mostly it's the place that revives me.
Do we all have that place (or those places) that feed our souls? Mine is most definitely outdoors, usually in a secluded or remote place. It can be a beach as easily as a winter wonderland, but I need to be outdoors and mindfully in that place.
Today was an amazing, healing day!
Get out in the winter if you can. Cross country skiing is accessible for many. It's a non-technical sport if you stay on mostly level trails. Rental skis are usually cheap and the wilderness is free. If you fall down, find a partner who is willing to help haul you back up. If skis are too much for your balance or strength limits, snow shoes are even easier. They still carry you to those wonderful, hidden places.
Take the ride!
Snapped on the cross country skis and spent about 4.5 hours in the quiet, amazing forest.
While skiing, I thought a lot about what was good in the activity. My skiing is a bit like a plod - like a little faster than 2 mph. I stop often to look around and enjoy the amazing, winter quiet. There is some exercise involved, but mostly it's the place that revives me.
Do we all have that place (or those places) that feed our souls? Mine is most definitely outdoors, usually in a secluded or remote place. It can be a beach as easily as a winter wonderland, but I need to be outdoors and mindfully in that place.
Today was an amazing, healing day!
Get out in the winter if you can. Cross country skiing is accessible for many. It's a non-technical sport if you stay on mostly level trails. Rental skis are usually cheap and the wilderness is free. If you fall down, find a partner who is willing to help haul you back up. If skis are too much for your balance or strength limits, snow shoes are even easier. They still carry you to those wonderful, hidden places.
Take the ride!
Sunday, January 25, 2015
Friday, January 23, 2015
What's Hard?
Tough question, right?
What's hard for you?
Your answer and mine might seem worlds apart. I'm guessing, however, that there is more in common than differs. I think if each of us would take the time to truly reflect on this question, then gather and share (be it in person, or online), what we would find is that the specific details may differ from person to person (and MS course to MS course) but that the deeper struggles are quite similar.
Let's be totally honest - this disease is a real kick in the pants. It robs us of much we once took for granted. It's quite a blow to absorb! Add to that the transient nature of the disease with its good and not-so-good periods and the ever-changing challenges, and it is enough to push the confidence right over the brink.
For me, standing up to my fears is about meeting them as head on as possible. I can't feel my left leg from just above the knee down through the toes. My balance is terrible. So, what do I do? I try to run. It's not always pretty and the results include falls, bumps, and bruises. But the bigger picture results are strength and resilience and the emotional confidence to continue. I slur my speech when I talk for a long period of time. So, I coach and teach where I must speak in public for lots of hours. I expose myself and push through as best I can.
What's hard? I'll tell you what's hard for me - it's the talking about all of this. I RARELY ever tell anyone that I have this disease, and I almost never tell anyone about the struggles. It's a giant locked box. For better or for worse, that's what's hard for me! Maybe this blog is an attempt to blow out of that box and share some of what I've fought with and what I've learned. Maybe the conversation would be cathartic for us all.
There's no pity party here - no feeling sorry for myself, but what there can be is genuine empathy and sympathy that helps us deal with loss and move on through it as a community. Whether you have MS or love someone who struggles, I invite you to share your losses and triumphs so we can find from each other help in building the strength to answer and battle "What's Hard?"
And then move forward.
What's hard for you?
Your answer and mine might seem worlds apart. I'm guessing, however, that there is more in common than differs. I think if each of us would take the time to truly reflect on this question, then gather and share (be it in person, or online), what we would find is that the specific details may differ from person to person (and MS course to MS course) but that the deeper struggles are quite similar.
Let's be totally honest - this disease is a real kick in the pants. It robs us of much we once took for granted. It's quite a blow to absorb! Add to that the transient nature of the disease with its good and not-so-good periods and the ever-changing challenges, and it is enough to push the confidence right over the brink.
For me, standing up to my fears is about meeting them as head on as possible. I can't feel my left leg from just above the knee down through the toes. My balance is terrible. So, what do I do? I try to run. It's not always pretty and the results include falls, bumps, and bruises. But the bigger picture results are strength and resilience and the emotional confidence to continue. I slur my speech when I talk for a long period of time. So, I coach and teach where I must speak in public for lots of hours. I expose myself and push through as best I can.
What's hard? I'll tell you what's hard for me - it's the talking about all of this. I RARELY ever tell anyone that I have this disease, and I almost never tell anyone about the struggles. It's a giant locked box. For better or for worse, that's what's hard for me! Maybe this blog is an attempt to blow out of that box and share some of what I've fought with and what I've learned. Maybe the conversation would be cathartic for us all.
There's no pity party here - no feeling sorry for myself, but what there can be is genuine empathy and sympathy that helps us deal with loss and move on through it as a community. Whether you have MS or love someone who struggles, I invite you to share your losses and triumphs so we can find from each other help in building the strength to answer and battle "What's Hard?"
And then move forward.
Thursday, January 22, 2015
But, I Can't Exercise
But, I Can't Exercise... I Can't Walk... I'm not coordinated enough... I'm way to tired afterward... I hurt... I'm too weak... I lose feeling and coordination when I'm hot... I don't like it... I'm afraid...
Studies have shown that people with MS exercise less than the general population - and, folks, the general population is not exercising enough. So, we are mopping up the basement in this category.
The CAN'Ts are real, but we have got to take steps to turn them around. This is not a one-step process for any of us. Small modifications can lead to additional changes in activity and so on.
There is clear evidence that exercise affects both the body and the mind. Mood improvement/stabilization is touted as a major reason why runners self report that they do what they do and love it along the way. The more we move, the more we benefit, the more we need to move. It's a wonderful, upward cycle.
Check out: http://www.overcomingmultiplesclerosis.org/Recovery-Program/Exercise/ for another take on this same subject.
Don't know where to start? Try the Exercise tab or the Training Plans tab for some get-up ideas.
Get your MOVE on!
Studies have shown that people with MS exercise less than the general population - and, folks, the general population is not exercising enough. So, we are mopping up the basement in this category.
The CAN'Ts are real, but we have got to take steps to turn them around. This is not a one-step process for any of us. Small modifications can lead to additional changes in activity and so on.
There is clear evidence that exercise affects both the body and the mind. Mood improvement/stabilization is touted as a major reason why runners self report that they do what they do and love it along the way. The more we move, the more we benefit, the more we need to move. It's a wonderful, upward cycle.
Check out: http://www.overcomingmultiplesclerosis.org/Recovery-Program/Exercise/ for another take on this same subject.
Don't know where to start? Try the Exercise tab or the Training Plans tab for some get-up ideas.
Get your MOVE on!
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