Leg Weakness (reader question)


A few weeks back, I put out a call for questions to answer on MSMonday. I got some really good ones and one of them was about leg weakness and what we can do about it. I wanted to tackle this one first, since it seems to be another topic similar to last week’s topic where the doc’s answer is just deal with it and/or there is nothing you can do, so just deal with it. I hate that answer, obvs. It takes our power away and insinuates that we can’t do anything about our disease or disease progression.

Nothing fires me up more than getting the word out that you can do more that just wait for progression to happen to you. In fact, that is my passion and drive behind my mission at LissMS. But that’s a story for another day. Onto today’s topic: leg weakness. What can we do about leg weakness? Exercise!

Exercise

But Alissa, I heard that exercise doesn’t work, since my legs are already not working right because of demyelination, it won’t do anything.

That’s is the conventional wisdom floating around the interwebz these days, for sure. I even read it last week. However, yes, we can do something about weakness, even if it is caused by demyelination.

I’m not talking about exercise in the way that we usually think about exercise, like squats and deadlifts. I think that’s where most people get freaked out in the first place. The word “exercise” is synonymous with strenuous movements. But it doesn’t’ have to be at all. The exercise I’m talking about are exercises in the form of specific movement patterns, that help our neurons bypass the damaged areas so that the signal can still communicate with our muscles and joints to get the job done. #neurology

Leg Weakness

Leg weakness with MS can happen for a few reasons. Relapses, muscle atrophy and underuse of muscles are the big ones. Usually (not always, but usually) when you’re feeling unstable and weakness in your leg muscles, something is happening in your hip. Our hips are the main drivers of motion of our legs. Whether it is demyelination leading to hip instability/weakness or underuse, hip instability can lead to leg weakness. Hips are responsible for so many things in our bodies, alignment, strength and posture to name just a few.

One of the best exercises to begin with when having leg weakness is a pelvic tilt exercise. In the video you’ll see that I have a ball between my legs, this is to help with deeper muscle and core engagement. If you don’t have a ball, you can roll up a towel or use a foam roller if you have one.

You’ll want to get down on the ground and start in a neutral position- knees bent and hips/back relaxed. To begin the exercise:

  • gently tilt your pelvis toward your belly button
  • engage your core (like someone is going to punch you in the gut)
  • flatten your back on the ground
  • squeeze the ball with your knees (this helps with muscle engagement of the core and pelvic floor muscles)
  • push through your heels.
  • Hold for 2-3 seconds, relsease, hold again.
  • Preform 5 reps to start

5 reps may be too hard, and that’s totally ok. Start where you’re at and build up from there. This will give you a great building block for stability, strength and preventing or recovering from weakness.

If you have any questions/comments, drop them below! I’d love to hear how this goes for you!

I’M ALISSA!

I help women who have also been diagnosed with Multiple Sclerosis make specific and personalized diet, lifestyle & subconscious changes so that they can begin to heal their body, reduce disease symptoms, and return to a life they love.hey there,

follow along on Instagram:

I think I’ve said this in every group I’ve run and with every client I meet with.

(A gross oversimplification disclaimer)
But this: 
people pleasing, being all or nothing, perfectionist (I could go on) 

Is (part of) why we got MS.

These patterns we play out each day are the hardest thing to change- and they also keep us with high stress, high MS symptoms and feeling like crap in our bodies.

Changing these patterns takes awareness, focus and support- all of which you get in Holistically Healing MS.

•If you want the ability to say NO when you’d usually just say yes.. (stop overriding yourself)
•If you want to be ok with putting your needs first (cause I know you’re not lol)
•If you want to finally feel like you’re good enough and doing enough (cause you are)

Join us in HHMS. Along with lifestyle strategies, we go process the emotional burden all those patterns have- which helps to move through them.

Comment HHMS below and I’ll send you the link.

I think I’ve said this in every group I’ve run and with every client I meet with.

(A gross oversimplification disclaimer)
But this:
people pleasing, being all or nothing, perfectionist (I could go on)

Is (part of) why we got MS.

These patterns we play out each day are the hardest thing to change- and they also keep us with high stress, high MS symptoms and feeling like crap in our bodies.

Changing these patterns takes awareness, focus and support- all of which you get in Holistically Healing MS.

•If you want the ability to say NO when you’d usually just say yes.. (stop overriding yourself)
•If you want to be ok with putting your needs first (cause I know you’re not lol)
•If you want to finally feel like you’re good enough and doing enough (cause you are)

Join us in HHMS. Along with lifestyle strategies, we go process the emotional burden all those patterns have- which helps to move through them.

Comment HHMS below and I’ll send you the link.
...

18 8
At some point you have to start trusting the things you’re doing will help and stop jumping to a new thing each week.

Giving up gluten one week?
Then dairy the next?
Maybe jumping into an exercise class a week later?

At some point you gotta pick 1-3 things and stick with them long enough to give them time to make changes in your body!!

Not just a day or week either.

Yes change can happen fast, but usually not that fast. You need to stick with things for long enough to see if they’ll help.

Often you give up before it has a chance to shift anything.

If you’ve been bouncing from thing to thing, throwing random things at the wall and hoping they stick, hoping something will move the needle an inch so you feel even a little bit better.. 

My course Holistically Healing MS is for you.

This is the place to find what works for you, to decrease your MS symptoms.

Comment HHMS below and I’ll send you details.

At some point you have to start trusting the things you’re doing will help and stop jumping to a new thing each week.

Giving up gluten one week?
Then dairy the next?
Maybe jumping into an exercise class a week later?

At some point you gotta pick 1-3 things and stick with them long enough to give them time to make changes in your body!!

Not just a day or week either.

Yes change can happen fast, but usually not that fast. You need to stick with things for long enough to see if they’ll help.

Often you give up before it has a chance to shift anything.

If you’ve been bouncing from thing to thing, throwing random things at the wall and hoping they stick, hoping something will move the needle an inch so you feel even a little bit better..

My course Holistically Healing MS is for you.

This is the place to find what works for you, to decrease your MS symptoms.

Comment HHMS below and I’ll send you details.
...

6 2
At one point I wanted:

•To be able to comfortably go on a walk again with my boyfriend (now husband)

•To not feel like an anxious mess every time I thought about the future (and potential disability)

• To not have waves of pain coursing throughout my body 

I don’t want those things anymore,
because I have them all.

No, I’m not totally cured of feeling anxious about the future, and I still have days (like today tbh) where I feel like a load of 💩

The difference is: 
I can manage all the symptoms
and anxiety
and feeling like 💩
better and differently than I did before, using all the tools I have accumulated over the 15(!!) years I’ve lived with MS as a patient and practitioner.

And these are the tools I share with my clients.

And the tools I share with you inside my Holistically Healing MS course.

This course is an 8 week journey into supporting your MS body so that it can begin to heal.

I know you have the same dreams as I did, 
I know because you’ve told me we’ve talked about them 🤩

I want you to have those things too.

Holistically Healing MS waitlist is closing tomorrow, comment HEALING and I’ll add you to the list.

At one point I wanted:

•To be able to comfortably go on a walk again with my boyfriend (now husband)

•To not feel like an anxious mess every time I thought about the future (and potential disability)

• To not have waves of pain coursing throughout my body

I don’t want those things anymore,
because I have them all.

No, I’m not totally cured of feeling anxious about the future, and I still have days (like today tbh) where I feel like a load of 💩

The difference is:
I can manage all the symptoms
and anxiety
and feeling like 💩
better and differently than I did before, using all the tools I have accumulated over the 15(!!) years I’ve lived with MS as a patient and practitioner.

And these are the tools I share with my clients.

And the tools I share with you inside my Holistically Healing MS course.

This course is an 8 week journey into supporting your MS body so that it can begin to heal.

I know you have the same dreams as I did,
I know because you’ve told me we’ve talked about them 🤩

I want you to have those things too.

Holistically Healing MS waitlist is closing tomorrow, comment HEALING and I’ll add you to the list.
...

14 6
I was talking to a client this week and she talked about how mad she was that she has a chronic illness.

How frustrated she was that she has to “manage this dumb disease” and “has to pay attention to everything she does”.

She also went onto say that she really wants to do all the helpful things, but just can’t get out of these stuck and frustrated feelings.

I get it- I definitely remember feeling similar feelings years ago. And I’m sure you’ve been here as well and might still be there at times.

I wanted to share the reframe that really helped her:

I told her, instead of focusing on “managing your disease”,
what if you thought about how you can set your future self up for feeling better/success/health.

Take the disease totally out of it.
What is 1 thing you can do to help your future self today?

She paused for a moment and I could almost see the light bulb go off in real time (one of my fav moments lol).

She said: that feels so much better and more doable.

If you’ve also been struggling with frustrated feelings about “managing your disease” these are the types of conversations we’ll have in Holistically Healing MS.

Yes I’ll be sharing about diet strategies, movement to help symptoms and stress management techniques, but we’ll also dive deeper into your feelings about it all.

Over the many years I’ve been working with clients, I’ve discovered that these thoughts, feelings and beliefs you have about yourself and your health are the biggest thing to stand in your way.

And when you have support to work through these feelings, you’re able to feel so much better faster.

Only those on the HHMS waitlist will get the presale price, and the opportunity to join the waitlist is dwindling (waitlist gets access next weekend!).

Comment WAITLIST below and I’ll add you to the list!!

I was talking to a client this week and she talked about how mad she was that she has a chronic illness.

How frustrated she was that she has to “manage this dumb disease” and “has to pay attention to everything she does”.

She also went onto say that she really wants to do all the helpful things, but just can’t get out of these stuck and frustrated feelings.

I get it- I definitely remember feeling similar feelings years ago. And I’m sure you’ve been here as well and might still be there at times.

I wanted to share the reframe that really helped her:

I told her, instead of focusing on “managing your disease”,
what if you thought about how you can set your future self up for feeling better/success/health.

Take the disease totally out of it.
What is 1 thing you can do to help your future self today?

She paused for a moment and I could almost see the light bulb go off in real time (one of my fav moments lol).

She said: that feels so much better and more doable.

If you’ve also been struggling with frustrated feelings about “managing your disease” these are the types of conversations we’ll have in Holistically Healing MS.

Yes I’ll be sharing about diet strategies, movement to help symptoms and stress management techniques, but we’ll also dive deeper into your feelings about it all.

Over the many years I’ve been working with clients, I’ve discovered that these thoughts, feelings and beliefs you have about yourself and your health are the biggest thing to stand in your way.

And when you have support to work through these feelings, you’re able to feel so much better faster.

Only those on the HHMS waitlist will get the presale price, and the opportunity to join the waitlist is dwindling (waitlist gets access next weekend!).

Comment WAITLIST below and I’ll add you to the list!!
...

11 2
My reality has changed a whole bunch over the years.

I started out with only a few symptoms. But I could get through the day.

Until all of a sudden I couldn’t.

All within a few years I went from “fine” to:
Having horrible symptoms, had 3 relapses and found myself with “aggressive MS”

This was not ok with me.

Eventually, I took my life into my own hands and rethought how I did most things.
I realized I had to make some changes, or else idk what else was gonna happen to me.

So I did.

I changed my diet.
I changed how I worked out.
I changed my job in the name of stress management.

This is just the tip of the iceberg.

If you want this transformation for you too (I know it’s possible) I’m launching my signature course: Holistically Healing MS in a few weeks. 

This is the course you need to get started on this path for yourself.

Only the waitlist is gonna get the pre sale price… 
Comment WAITLIST below and I’ll add you to it!!

My reality has changed a whole bunch over the years.

I started out with only a few symptoms. But I could get through the day.

Until all of a sudden I couldn’t.

All within a few years I went from “fine” to:
Having horrible symptoms, had 3 relapses and found myself with “aggressive MS”

This was not ok with me.

Eventually, I took my life into my own hands and rethought how I did most things.
I realized I had to make some changes, or else idk what else was gonna happen to me.

So I did.

I changed my diet.
I changed how I worked out.
I changed my job in the name of stress management.

This is just the tip of the iceberg.

If you want this transformation for you too (I know it’s possible) I’m launching my signature course: Holistically Healing MS in a few weeks.

This is the course you need to get started on this path for yourself.

Only the waitlist is gonna get the pre sale price…
Comment WAITLIST below and I’ll add you to it!!
...

49 9
This is the reality I lived, I want you to experience it too.

No, this is not a quick fix.
No, these results wont happen overnight.
No, this won’t cure you.

BUT-

Yes, you can have your life back.
Yes, you can feel better than you do right now.
Yes, your current reality doesn’t have to be a forever reality.

My success years ago was all thanks to the diet changes and the work I put in to know exactly how to eat to support MY body and MS at the same time. 

Yes it took a few months, but what it gave me back was my life- and that’s priceless. 

I’m spilling all the beans on what this process looks like and how to do it in my upcoming Masterclass:
5 Secrets To Creating Your Own MS Diet. 

Comment CLASS below and I’ll send you the link to sign up!!

This is the reality I lived, I want you to experience it too.

No, this is not a quick fix.
No, these results wont happen overnight.
No, this won’t cure you.

BUT-

Yes, you can have your life back.
Yes, you can feel better than you do right now.
Yes, your current reality doesn’t have to be a forever reality.

My success years ago was all thanks to the diet changes and the work I put in to know exactly how to eat to support MY body and MS at the same time.

Yes it took a few months, but what it gave me back was my life- and that’s priceless.

I’m spilling all the beans on what this process looks like and how to do it in my upcoming Masterclass:
5 Secrets To Creating Your Own MS Diet.

Comment CLASS below and I’ll send you the link to sign up!!
...

14 5
This is my vision for the masterclass I’m hosting next Monday.

I want this to be an interactive experience where you learn how to best take care of yourself and MS symptoms through the food you’re eating.

Instead of:
- feeling hesitation and confusion around what foods are best for MS
- not making changes because you’re afraid you’ll do it wrong 
- saying no again to going out to eat with friends 

Find the freedom and confidence you’ve been looking for.

Comment CLASS below and I’ll send you the link to sign up!!

This is my vision for the masterclass I’m hosting next Monday.

I want this to be an interactive experience where you learn how to best take care of yourself and MS symptoms through the food you’re eating.

Instead of:
- feeling hesitation and confusion around what foods are best for MS
- not making changes because you’re afraid you’ll do it wrong
- saying no again to going out to eat with friends

Find the freedom and confidence you’ve been looking for.

Comment CLASS below and I’ll send you the link to sign up!!
...

11 3
Do any of those hit home? 
 If yes… comment MASTERCLASS below.. I got you

Do any of those hit home?
If yes… comment MASTERCLASS below.. I got you
...

14 3

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