[mjrcpd]

I'm a T-10 complete that's 10 years post injury. I recently have noticed that when laying down on my back, my legs no longer like to lay flat. My knees remain bent and hamstrings appear very tight. I used to religiously stand in a standing frame, however, haven't in a while. Does anyone do stretches to keep muscles from becoming too tight? Standing was probably a great stretch and I need to get back at it. Anyone have thoughts............

[Joed]

I don't perform any formal stretching excercises per se, but I try and create habits that help keep the tendons stretched, like alternately using an ottoman...lying prone across the bed for a few minutes during the day...when lying on the couch, and when I can tolerate it, instead of curling my knees I lie on my back and place my ankles/calves over the arm rest. That gives a good stretch...although it takes awhile for my legs to co-operate.

[woodman]

I stretch religiously.

I found it reduces spasticity, and baclophen was a major cause of my hypotension, so stretching was a natural alternative.

Initially, you will see increased spasms, but keep it up, and you'll see what I mean about reducing spasticity.

Also; take a soak in a tub of hot water every 2-3 weeks. Just be cautious if you have dysreflexia. Have someone watch you.

Booze intake will f*@k this up, so if you drink like a fish, try to cut down. Better to dry out and do this for best results.

[mjrcpd]

Any thought on using a standing frame?

[Texaswheelz]

pretty much the only thing that i still do now that the therapist told me to do way back when is to stretch my legs. i stretched them every morning for about 5 minutes before i get out of bed, it works wonders for getting the spasticity out of them. I stopped taking baclophen after about 2 years and haven't had problems with spasms since then as long as i stretch in the morning. the few times when i've had to get up and go in a hurry and wasn't able to stretch i could tell a huge difference and my legs would spasms all day. i also lay on my stomach and do a half push up while trying to push my pelvis into the ground, this gives a big stretch to my stomach and lower back muscles.

[nomis]

I'm another who likes to role over on my tum and have a good stretch to knock the spasm and just enjoy that feeling of arching my back - is that pain or pleasure! On a righteous day I'll throw in a few push-ups and maybe a couple of sideways twists...Also, apparently, I go through a stretch and movement of feet, toes and legs after my morning shower but it's so automatic I'm not really aware I do it.

[LuckyinKentucky]

I do the prone thing at night when i get in bed, is usually tight for a minute but relieving afterwards. I do the arch thing also by putting my elbows down. My back usually cracks a quicj half-dozen times when i do the elbow lift...feels quite relieving. Have to watch out for doing it too long or having a big pillow because once i am loose the restrainer isn't the muscles/tendons but the big ass titanium rods I've got back there, and that kinda pressure makes my back ache.

[silone74]

Just to say the standing frame is also to keep some weight on the long bones 2 and to help with bowel movement it is a great stetcher of the ham strings also. i sit up in bed take hold of my foot and one hand on the knee of the same leg then lean forwards stopping the knee from lifting this does the ham strings 2 repeated on each leg a few times each morning.

[Tired of hurting]

mjrcpd, on Dec 27 2007, 03:01 PM, said:

I'm a T-10 complete that's 10 years post injury. I recently have noticed that when laying down on my back, my legs no longer like to lay flat. My knees remain bent and hamstrings appear very tight. I used to religiously stand in a standing frame, however, haven't in a while. Does anyone do stretches to keep muscles from becoming too tight? Standing was probably a great stretch and I need to get back at it. Anyone have thoughts............

I'm a T 12 3 years. I have the same problems with my legs. I'm trying Baclofen,Dantruim,Soma,and merinol. I have had the trial for the pump waiting for approvel from insurance. Are you in alot of pain from the spasms? I do stretches each day,after my meds take effect or it doesn't work.I can't get my left leg to go down. A nurse showed me a way to stretch with a plastic bag to slide foot. He waited for an hour after meds to work with me. The next day I found out his wife was a para. No wonder he knew how to help me. Your Friend Lisa

[Tired of hurting]

Joed, on Dec 27 2007, 04:32 PM, said:

I don't perform any formal stretching excercises per se, but I try and create habits that help keep the tendons stretched, like alternately using an ottoman...lying prone across the bed for a few minutes during the day...when lying on the couch, and when I can tolerate it, instead of curling my knees I lie on my back and place my ankles/calves over the arm rest. That gives a good stretch...although it takes awhile for my legs to co-operate.

OMG I can't believe you made it through 18 surgeries! Is the pain any better? Did you get more function from the surgeries? Mostly I read people get more paralyzed from the surgeries. What happened for you? Your Friend Lisa

[Cheshire]

Stretching does wonders for me, and is one of the main things I focus on. Standing is not exactly a stretch...but it's definately good for keeping the bones in your legs decent and for your heart.

[xmotocrossbum]

Cheshire, on Dec 30 2007, 08:20 AM, said:

Stretching does wonders for me, and is one of the main things I focus on. Standing is not exactly a stretch...but it's definately good for keeping the bones in your legs decent and for your heart.

stretching is what i do through out the day when I get a chance I do it hams calves and feet it helps controll the pain too

[E-DOG]

Range of motion exercises. Very important to keep the legs limber. I do them, or have my caregiver help me with them at least once or twice a week.
E

[russ1]

Yep - have very similar issues - 5 yrs post and have huge issues with spasticity in my legs which don't generally lie flat unless I do a fair bit or work on them. I'd have to disagree with what seems to be the majority view about standing though, the tightes muscles in my legs are without doubt those at the back of my knees, a good stand stretches these out in a manner and certainly for much longer than I can manage sitting or lying down. I really notice both the inability to get my legs straight and the increase in spasms when I haven't stood for a while. Stretching on the bed in the mornings helps as does any sort of activity or exercise (handbiking makes a real difference) but standing is probably the one thing that makes the biggest difference and is probably the easiest to do.

[Unbreakable]

I have a question that I would like to add to this thread. It's directed at you old-timers (folks who have been injured for 5 years or more.) I learned leg stretches in rehab, but I guess I have kind of gotten lazy or I just don't like doing them because my bed doesn't have as much room as the mat at rehab did. My question is, do all you folks who have been paralyzed for a while do your stretches every day like they told me I was supposed to? If you don't, have you had any negative effects? I know about drop-foot and all that and your muscles getting tight, but I haven't done any stretches in like 6 months now and haven't noticed any ill effects. Any thoughts?

[disjointed]

Texaswheelz, on Dec 27 2007, 07:47 PM, said:

i also lay on my stomach and do a half push up while trying to push my pelvis into the ground, this gives a big stretch to my stomach and lower back muscles.

This is sometimes called a 'press-up' -- it stretches the hip flexors which, when tight, can cause the lower back muscles to spasm.

Cheshire, on Dec 30 2007, 10:20 AM, said:

Standing is not exactly a stretch...but it's definately good for keeping the bones in your legs decent and for your heart.

For people who spend most of their time seated, standing does stretch the hip flexors that get shortened from sitting or forward bending. Tight hip flexors cause the lower back muscles to spasm, so standing can be good for this.
russ1 said above that standing also stretches out the back of his legs.

This post has been edited by disjointed: 15 September 2008 - 02:04 AM