14 replies to this topic

[Chaz&Nina]

Hey everyone,

I've recently joined the gym and wondered if anyone had any tips on exercising?
I can move my legs pretty well (incomplete injury) and stand when holding on to something so any leg exercises might be useful too, as well as arm ones.

Nina

[Charlie-boi]

Train like a able bodied person would. Use benches for weighted movements. This will stop your legs bareing all the weight. Even being paraplegic i still do most ab persone exercises but just on the muscles that work. I think you should do the same

[Rdaysha]

Chaz&Nina, on 01 February 2012 - 03:44 PM, said:

Hey everyone,

I've recently joined the gym and wondered if anyone had any tips on exercising?
I can move my legs pretty well (incomplete injury) and stand when holding on to something so any leg exercises might be useful too, as well as arm ones.

Nina

I'm a walking incomplete c6c7 sci. I have posted several instructional exercise videos that I use in and out the gym. I walked independently <1yr post injury. My YouTube name is Funkardashian I posted videos for ankles, stretching and wrist to include tone breaking exercises. Take care and stay dedicated to your recovery

[physiotherapist]

As an SCI professional I would just like to offer a little bit of advice.

It is very good to exercise as much as you can and I would always encourage this but if you suffer from spasticity you do need to be a bit careful when it comes to using weights as a lot of resisted training can make spasticity worse and cause further problems in the long-run. I have seen a couple of really poor outcomes because of this and it could have been avoided so please be careful with the weight training! I don't say this to scare anyone or put you off but just as a friendly heads-up.

The best thing to do would be to consult a SCI physiotherapist (NOT a personal trainer, unless they fully understand spasticity) for some specific direction that is personal to you. That way you can be sure you are doing the right things.

Hope this helps... happy training!

[megatrig]

physiotherapist, on 02 February 2012 - 12:48 PM, said:

As an SCI professional I would just like to offer a little bit of advice.

It is very good to exercise as much as you can and I would always encourage this but if you suffer from spasticity you do need to be a bit careful when it comes to using weights as a lot of resisted training can make spasticity worse and cause further problems in the long-run. I have seen a couple of really poor outcomes because of this and it could have been avoided so please be careful with the weight training! I don't say this to scare anyone or put you off but just as a friendly heads-up.

The best thing to do would be to consult a SCI physiotherapist (NOT a personal trainer, unless they fully understand spasticity) for some specific direction that is personal to you. That way you can be sure you are doing the right things.

Hope this helps... happy training!

I do totally agree with this ... and yes there is a BUT!! lol

I found stretching, weights, etc, etc helpful as regards spasm.

As said the key is to train properly.

Perhaps get an initial workout from a spinal injury's Physio. Go to your Gym and chat to the guys/girls there to put a training regime in place.

My fitest days were when I was playing Wheelchair Rugby and training/playing.

The feeling of complete exhaustion and hardly being able to lift your arms is a great feeling. Especially when you start to see the results!!

Go for it!!!

[Tetracyclone]

My own caution would be that few physiotherapists know anything about spasticity. Track your own progress and results and listen to your body.

I suffered tightness in the thoracic cavity that constricted my breathing when I began exercising the abdominal muscles. This made life difficult for 4 months but then let up once I began doing more exercises that straightened the spine better. Balance front to back was the key, plus plain old standing straight, which thankfully I can do.

My own experience is that yes, exercise causes more spasticity, but then continuing with it allows it to let up. The body need to begin seeing the movement as normal.

On the other hand, severe allowed to go unchecked can and will cause "permanent" distortions in posture. Proceed thoughtfully and never ever tell yourself pain is gain.

Here is a useful quote from Dr.Wise Young:


Most people get 80% of their recovery during the first 12 months after injury. However, some people continue to recover function for 4-5 years after injury or even longer. There is a theory called "learned non-use" that is sweeping rehabilitation circles. This theory says that if you don't use your neural circuitry for several weeks, the neural circuits will undergo atrophy just like muscle would. In order to rebuild the muscles, it is important move them. Likewise, after regenerative therapies, one needs to impose exercises that activate the activity that we would like to see them doing and avoid those that activate systems that we would likely to see grow further.

Please note that many studies suggest that over 90% of people with "incomplete" spinal cord injury are able tor recover walking if they engage in intensive overground locomotor training. While treadmill walking may help establish the stepping movement, it is important that the training be done with overground wheeled support platforms.

Wise.

Edited by Tetracyclone, 02 February 2012 - 01:57 PM.

[physiotherapist]

My point exactly guys, the key is to train properly and get the balance right between all the different muscles around any one joint - otherwise you end up with some muscles being short and tight and others long and weaker and that leads to muscle imbalances and postural and functional issues.

The problem I was trying to point out is that spastic muscles are always the strongest and tightest to begin with. Because of this the tendency is for people to work hard on those muscles because they can - it's easier than pushing weights with your weaker muscles - but this actually just makes those muscles even stronger and even tighter. In actual fact what is better is for you to concentrate on stretching those spastic muscles out and trying, if practically possible, to instead strengthen the other muscles around the joint to try to balance things out.

[Rdaysha]

How in the world do you separate spastic muscles from non spastic muscles. Impossible, I exercise intensely and I'm Good

[dom]

Chaz&Nina, on 01 February 2012 - 03:44 PM, said:

Hey everyone,

I've recently joined the gym and wondered if anyone had any tips on exercising?
I can move my legs pretty well (incomplete injury) and stand when holding on to something so any leg exercises might be useful too, as well as arm ones.

Nina

Hi just be careful not to overdo it not all physios know the dangers to my detriment once, i was holding on the standing bars and doing calf raises my right ankle blew up like a balloon and the doctor in the hospital advised me not to carry on due to the nerve damage it would not matter how much exercise i do the muscle will never grow in my right calf

[ajl338]

i joint the gym in november because i was fed up of hurting so much and taking too many pain killers.

The gym has been good, but only if i spend 20 mins at the end properly stretching to rid muscles of lactic acid, othewise my spasms are really bad and its counter productive going.

I really want to build up tricepts but as soon as i do anything that involves lifting weights above my head all the blood drains from my arms and they really hurt, this happens every time even if i just lift 1kg, i get the same discomfort as lifting 6kg

For me it has been a bit about experimenting, if i push my heartrate too high i spend the entire next day recovering but if i do my main cardio stuff in the pool and save my weight and core stability and stretching for the gym. My biggest issue with the gym is getting back into my chair after doing floor work.

[Rdaysha]

dom, on 02 February 2012 - 10:29 PM, said:

Chaz&Nina, on 01 February 2012 - 03:44 PM, said:

Hey everyone,

I've recently joined the gym and wondered if anyone had any tips on exercising?
I can move my legs pretty well (incomplete injury) and stand when holding on to something so any leg exercises might be useful too, as well as arm ones.

Nina

Hi just be careful not to overdo it not all physios know the dangers to my detriment once, i was holding on the standing bars and doing calf raises my right ankle blew up like a balloon and the doctor in the hospital advised me not to carry on due to the nerve damage it would not matter how much exercise i do the muscle will never grow in my right calf

i was told and know that if it twitches it works. im sure it was more than sci that caused your calf to swell.

Charlie-boi, on 01 February 2012 - 04:59 PM, said:

Train like a able bodied person would. Use benches for weighted movements. This will stop your legs bareing all the weight. Even being paraplegic i still do most ab persone exercises but just on the muscles that work. I think you should do the same

i agree

[Rdaysha]

Chaz&Nina, on 01 February 2012 - 03:44 PM, said:

Hey everyone,

I've recently joined the gym and wondered if anyone had any tips on exercising?
I can move my legs pretty well (incomplete injury) and stand when holding on to something so any leg exercises might be useful too, as well as arm ones.

Nina

Wrist Exercises To Gain Hand Function (Video) #gymtime post 1 yr c6c7 sci i gained fuctional ability both hands

[Apparelyzed]

Quote

i was told and know that if it twitches it works.

I think it should be added that this applies if you are actively making a concious effort to move that muscle group.

If it twitches, it could also be spasticity, however, if it twitches, it never hurts to try and move the area affected.

I've been twitching for 20 years, some of those twitches have thrown me over tables in the past!

Needless to say, I have not regained any motor function, but that doesn't mean I haven't tried.

I think after 5 - 10 years of having no return, it can be easy to slip into no longer trying to conciously move muscle groups below your level of injury. I still have a go every now and then, but regardless of my efforts, the twitches have a mind of their own!

Still, it's worth a try!

Simon.

[Rdaysha]

Apparelyzed, on 03 February 2012 - 09:29 AM, said:

Quote

i was told and know that if it twitches it works.

I think it should be added that this applies if you are actively making a concious effort to move that muscle group.

If it twitches, it could also be spasticity, however, if it twitches, it never hurts to try and move the area affected.

I've been twitching for 20 years, some of those twitches have thrown me over tables in the past!

Needless to say, I have not regained any motor function, but that doesn't mean I haven't tried.

I think after 5 - 10 years of having no return, it can be easy to slip into no longer trying to conciously move muscle groups below your level of injury. I still have a go every now and then, but regardless of my efforts, the twitches have a mind of their own!

Still, it's worth a try!

Simon.

Yes I'm referring to the twitching on effort!

[dom]

Rdaysha, on 02 February 2012 - 10:47 PM, said:

dom, on 02 February 2012 - 10:29 PM, said:

Chaz&Nina, on 01 February 2012 - 03:44 PM, said:

Hey everyone,

I've recently joined the gym and wondered if anyone had any tips on exercising?
I can move my legs pretty well (incomplete injury) and stand when holding on to something so any leg exercises might be useful too, as well as arm ones.

Nina

Hi just be careful not to overdo it not all physios know the dangers to my detriment once, i was holding on the standing bars and doing calf raises my right ankle blew up like a balloon and the doctor in the hospital advised me not to carry on due to the nerve damage it would not matter how much exercise i do the muscle will never grow in my right calf

i was told and know that if it twitches it works. im sure it was more than sci that caused your calf to swell.

Charlie-boi, on 01 February 2012 - 04:59 PM, said:

Train like a able bodied person would. Use benches for weighted movements. This will stop your legs bareing all the weight. Even being paraplegic i still do most ab persone exercises but just on the muscles that work. I think you should do the same

i agree

No i assure you it was sci it never happened pr-sci